Friday, May 30, 2014

TTB, Box Jump, Wall Ball Shots

_____________________________________________________________

Does CrossFit push people too hard?
Are athletes really getting better, faster, stronger? (video)

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  


Barbell:  EMOM x 7 - 1 Power Clean + 1 Front Squat + 1 Push Jerk (work to a heavy set 

__________________________________________________________________________

Foundations 
10 RFT
100 Singles
10 Burpees


Conditioning 
AMRAP 20
10 TTB
15 Box Jump 24/20"
20 Wall Balls 20/14"


Competition 
3 RFT
12 Strict HSPU
12 Power Cleans 185/125#
24 Split Jumps

______________________________________________________________________________

April 2014 - Athlete of the Month 
Deb Davis...Deb finished 150th in the 2014 CrossFit Open.  She then went onto Regionals and placed 37th out of 200 women in the 60-65 age bracket giving her a world ranking of 37.  Congratulations Deb, we are proud or you!

May PR's & Noteworthy Efforts:
Steph Richardson - Back Squat 250#
Steph Richardson - CrossFit Total 655#
Dave Strobel - CrossFit Total 705#
Deb Strobel - 2 Banded Bar Muscle-ups
Dave Strobel - Bar Muscle-up
Glenn Davis - Clean & Jerk 125#
Deb Davis - Clean & Jerk 75#
Mike  - Snatch 135#
Jeff Anderson - Power Clean 180# / Clean & Jerk 175#
Denise Wiggington - Thruster 95#
Lindsay Morgan - Snatch 100# / Overhead Squat 115# / 20' Handstand Walk
Alec Bisagno - Power Snatch 160#
Paul Richardson - Power Snatch 185#
Cameron Donaldson - Power Snatch 175#
Heather Williams - 3 consecutive Pull-ups
Heather Williams - 1st Benchmark WOD done RX'd - "Helen" 19:27
Mandi Jackson - Power Clean 140# / 5 min Squat Hold
Alec Bisagno - Deadlift 385#
Aaron Kuntz - Deadlift 385#
Jess Bowman - Deadlift 170#
Lindsay Morgan - Deadlift 235#
Allie Redding - Deadlift 175#
Denise Wiggington - Deadlift 225#
Jason Stringfellow - Deadlift 285#
Dainelle Herl - Deadlift 265#
Deb Davis - Deadlift 155#
Damon Crawley - Deadlift 235#
Glenn Davis - Deadlift 240#
Jimmy Epperson - Deadlift 315#
Jeff Anderson - Deadlift 300#
Dalton Henshall - Snatch 115#
Courtney Epps - Front Squat 140#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  
Conditioning:  
Competition:  
50+ Results:  
60+ Results:  N/A
Barbell:  
Weekly Challenge:  N/A

____________________________________________________________

Weekly  Challenge 
10 attempt Max Effort Hand Stand Hold.  Score = total time for 10 attempts.
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Thursday, May 29, 2014

Double-unders, Deads, GHDSU

_____________________________________________________________

Does CrossFit push people too hard?
Are athletes really getting better, faster, stronger? (video)

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  


Strength:  
Back Squat  5-5-5-5-5  (pause 3 second in the bottom of each squat)

_______________________________________________________________________

Foundations 
AMRAP 20
Run 400m
21 Burpees


Conditioning 
AMRAP 20
100 Double-unders
15 Deads 225/135#
21 GHDSU


Competition 
AMRAP 15
ME Strict C2B
40' HSW

*score = total C2B
______________________________________________________________________________

April 2014 - Athlete of the Month 
Deb Davis...Deb finished 150th in the 2014 CrossFit Open.  She then went onto Regionals and placed 37th out of 200 women in the 60-65 age bracket giving her a world ranking of 37.  Congratulations Deb, we are proud or you!

May PR's & Noteworthy Efforts:
Steph Richardson - Back Squat 250#
Steph Richardson - CrossFit Total 655#
Dave Strobel - CrossFit Total 705#
Deb Strobel - 2 Banded Bar Muscle-ups
Dave Strobel - Bar Muscle-up
Glenn Davis - Clean & Jerk 125#
Deb Davis - Clean & Jerk 75#
Mike  - Snatch 135#
Jeff Anderson - Power Clean 180# / Clean & Jerk 175#
Denise Wiggington - Thruster 95#
Lindsay Morgan - Snatch 100# / Overhead Squat 115# / 20' Handstand Walk
Alec Bisagno - Power Snatch 160#
Paul Richardson - Power Snatch 185#
Cameron Donaldson - Power Snatch 175#
Heather Williams - 3 consecutive Pull-ups
Heather Williams - 1st Benchmark WOD done RX'd - "Helen" 19:27
Mandi Jackson - Power Clean 140# / 5 min Squat Hold
Alec Bisagno - Deadlift 385#
Aaron Kuntz - Deadlift 385#
Jess Bowman - Deadlift 170#
Lindsay Morgan - Deadlift 235#
Allie Redding - Deadlift 175#
Denise Wiggington - Deadlift 225#
Jason Stringfellow - Deadlift 285#
Dainelle Herl - Deadlift 265#
Deb Davis - Deadlift 155#
Damon Crawley - Deadlift 235#
Glenn Davis - Deadlift 240#
Jimmy Epperson - Deadlift 315#
Jeff Anderson - Deadlift 300#
Dalton Henshall - Snatch 115#
Courtney Epps - Front Squat 140#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Jimmy Epperson 10:56  /  Jennefer Nelson 15:34
Conditioning:  Dallas 16:16  /  Patty Thompson 14:45
Competition:  Daniel Smith 29 reps  /  Lindsay Morgan 3 reps
50+ Results:  
60+ Results:  N/A
Barbell:  Dallas Hindman 175#  /  Patty Thompson 115#
Weekly Challenge:  N/A

____________________________________________________________

Weekly  Challenge 
10 attempt Max Effort Hand Stand Hold.  Score = total time for 10 attempts.
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Wednesday, May 28, 2014

Hip Ext, Thrusters, Pull up, T2B

_____________________________________________________________

When you’re just learning to walk — every step is a personal record
Are athletes really getting better, faster, stronger? (video)

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  


Barbell:  
EMOM x 7 - 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean + 1 Split Jerk (WTAHS)

_______________________________________________________________________

Foundations 
21-15-9
Back Squat 135/95
Strict Banded Pull-ups


Conditioning 
45 Hip Extensions
30 Thrusters 95/65
15 Pull-up/Toes to Bar Combination
30 Thrusters 95/65
45 Hip Extensions


Competition 
4 Rounds of:
3 mins to Row 500m - rest remainder of 3:00
1:00 ME Muscle-ups
1:00 rest

______________________________________________________________________________

April 2014 - Athlete of the Month 
Deb Davis...Deb finished 150th in the 2014 CrossFit Open.  She then went onto Regionals and placed 37th out of 200 women in the 60-65 age bracket giving her a world ranking of 37.  Congratulations Deb, we are proud or you!

May PR's & Noteworthy Efforts:
Steph Richardson - Back Squat 250#
Steph Richardson - CrossFit Total 655#
Dave Strobel - CrossFit Total 705#
Deb Strobel - 2 Banded Bar Muscle-ups
Dave Strobel - Bar Muscle-up
Glenn Davis - Clean & Jerk 125#
Deb Davis - Clean & Jerk 75#
Mike  - Snatch 135#
Jeff Anderson - Power Clean 180# / Clean & Jerk 175#
Denise Wiggington - Thruster 95#
Lindsay Morgan - Snatch 100# / Overhead Squat 115# / 20' Handstand Walk
Alec Bisagno - Power Snatch 160#
Paul Richardson - Power Snatch 185#
Cameron Donaldson - Power Snatch 175#
Heather Williams - 3 consecutive Pull-ups
Heather Williams - 1st Benchmark WOD done RX'd - "Helen" 19:27
Mandi Jackson - Power Clean 140# / 5 min Squat Hold
Alec Bisagno - Deadlift 385#
Aaron Kuntz - Deadlift 385#
Jess Bowman - Deadlift 170#
Lindsay Morgan - Deadlift 235#
Allie Redding - Deadlift 175#
Denise Wiggington - Deadlift 225#
Jason Stringfellow - Deadlift 285#
Dainelle Herl - Deadlift 265#
Deb Davis - Deadlift 155#
Damon Crawley - Deadlift 235#
Glenn Davis - Deadlift 240#
Jimmy Epperson - Deadlift 315#
Jeff Anderson - Deadlift 300#
Dalton Henshall - Snatch 115#
Courtney Epps - Front Squat 140#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Dallas 18:26  /  Tiff 19:58
Conditioning:  Jacob Ogle 4 rds + 20 reps
Competition:  N/A
50+ Results:  Stuart Grimsley (C1) 125 reps
60+ Results:  N/A
Barbell:  Nate Dogg 155# / 110# x 11
Weekly Challenge:  N/A

____________________________________________________________

Weekly  Challenge 
Max Effort Hand Stand Hold against the wall
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Tuesday, May 27, 2014

GHD Sit-up, Squat Clean, Handstand Push-up

_____________________________________________________________

Why we’re losing athleticism
Do foam rollers aid workouts?
Weight loss: Is the secret in your bacteria?
Sugar is not the enemy
Clean & Jerk - slow motion (video)
Handstand Push-ups (video)
________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  


Barbell:  
A) EMOM x 5 - 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance
-then
B) Max Reps Hang Squat Snatch @ 70 of heaviest from A.

_________________________________________________________

Foundations 
For time, opposing ladder of:
50 Box Jumps 24/20"
10 Burpees
40 Box Jumps 24/20"
20 Burpees
etc.


Conditioning 
AMRAP 20
20 GHDSU
10 Squat Clean 135/95#
5 HSPU


Competition 
21-15-9
Back Squat 225/135#
Strict C2B Pull-ups

______________________________________________________________________________

April 2014 - Athlete of the Month 
Deb Davis...Deb finished 150th in the 2014 CrossFit Open.  She then went onto Regionals and placed 37th out of 200 women in the 60-65 age bracket giving her a world ranking of 37.  Congratulations Deb, we are proud or you!

May PR's & Noteworthy Efforts:
Steph Richardson - Back Squat 250#
Steph Richardson - CrossFit Total 655#
Dave Strobel - CrossFit Total 705#
Deb Strobel - 2 Banded Bar Muscle-ups
Dave Strobel - Bar Muscle-up
Glenn Davis - Clean & Jerk 125#
Deb Davis - Clean & Jerk 75#
Mike  - Snatch 135#
Jeff Anderson - Power Clean 180# / Clean & Jerk 175#
Denise Wiggington - Thruster 95#
Lindsay Morgan - Snatch 100# / Overhead Squat 115# / 20' Handstand Walk
Alec Bisagno - Power Snatch 160#
Paul Richardson - Power Snatch 185#
Cameron Donaldson - Power Snatch 175#
Heather Williams - 3 consecutive Pull-ups
Heather Williams - 1st Benchmark WOD done RX'd - "Helen" 19:27
Mandi Jackson - Power Clean 140# / 5 min Squat Hold
Alec Bisagno - Deadlift 385#
Aaron Kuntz - Deadlift 385#
Jess Bowman - Deadlift 170#
Lindsay Morgan - Deadlift 235#
Allie Redding - Deadlift 175#
Denise Wiggington - Deadlift 225#
Jason Stringfellow - Deadlift 285#
Dainelle Herl - Deadlift 265#
Deb Davis - Deadlift 155#
Damon Crawley - Deadlift 235#
Glenn Davis - Deadlift 240#
Jimmy Epperson - Deadlift 315#
Jeff Anderson - Deadlift 300#
Dalton Henshall - Snatch 115#
Courtney Epps - Front Squat 140#

_________________________________________________________________________________


Best Results for Friday's WOD 
Foundations:  Aaron Kuntz 9:29  /  Kathy Faria 10:36
Conditioning:  Nate Dogg 11:05  /  LIndsay Morgan 17:52
Competition:  Josh Wright 5 Rds
50+ Results:  
60+ Results:  N/A
Barbell:  Nate Dogg 195# / 135#x11
Weekly Challenge: 

____________________________________________________________

Weekly  Challenge 
Max Effort UB Push Press 65/45#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Sunday, May 25, 2014

Run, Pull-ups, Push-ups, Squats

WOD - "Murph"

For time:
1 mile run
100 Pull-ups
200 Push-ups
300 Squats
1 mile run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.


Michael P. Murphy 475x858 Monday 140526


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
From TheMurphChallenge.com:
LT. Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL element in support of Operation Red Wings, tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.
A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.
Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in. Severely wounded, LT. Murphy returned to his cover position with his men and continued the battle.
LT. Murphy fought on, allowing one member of his team (Marcus Luttrell) to escape, before he was killed. For his selfless actions, LT. Michael Murphy was posthumously awarded the Congressional Medal of Honor on October 27, 2007. We honor his sacrifice and memory though The Murph Challenge.
Happy Memorial Day, everyone

Muscle-ups, Front Squat, Row, Burpee Box Jump, TTB, WB2C

Competitors WOD



30 minute clock:

A) 30 Muscle-ups for time
-rest til the 10 min. mark

B) 5 mins to establish 1 RM Front Squat from a rack
-at 15 min mark start...

C) 1K Row
-rest til 20 min. mark

D) AMRAP 10:
6 Burpee Box Jump Overs, 30/24"
9TTB
12 Wall Balls to Ceiling, 20/14#


Saturday, May 24, 2014

Singles, SDLHP, WBS, Box Jumps, Deads HPC, Jerks, Lunges, Push-ups, Hollow Rocks, Squat Jumps, Pull-ups

WOD 

With a partner of the opposite gender, complete the following:

Part A 
AMRAP 12
250 Single-unders
100 SDLHP w/ KB, 55/35/26
250 Single-unders
100 Wall Ball Shots, 20/14#
250 Single-unders
100 Box Jumps, 24/20

* Only 1 partner can work at a time and reps can be divided b/w partners as needed.

- Rest 2 mins

Part B 
AMRAP 10
10 Deadlifts, 115/95/65
8 Hang Power Cleans, 115/95/65
6 Push Jerk, 115/95/65

* One partner works at a time and must complete a full round before switching.

- Rest 2 mins

Part C 
AMRAP 8
100 Lunges
80 Hand-Release Push-ups
60 Hollow Rocks
40 Squat Jumps
20 Pull-ups

* One partner can works at a time and reps can be divided b/w partners as needed.

* Score = total reps for A,B & C.


Friday, May 23, 2014

Run, Power Cleans, Burpees

_____________________________________________________________
For the knee-wobblers out there
There’s nothing new under the sun
PB6
Timed squats for cardio
Sugar is not the enemy
Clean & Jerk - slow motion (video)
Handstand Push-ups (video)
Amazing Pistols! (video)
Slow Motion Muscle-ups (video)
When you fall flat on your face, literally…what do you do? (video)

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  


Barbell:  
A) EMOM x 5 - 1 Snatch (work to a heavey set)
-then
B) Max Reps Snatch in 2 minutes at 70% of heaviest above.

_________________________________________________________

Foundations 
3 RFT
Run 200 meters
12 Power Cleans
12 Burpees, 45/25# plate


Conditioning 
For time:
30 Bear Complex, 135/95


Competition 
AMRAP 12
6 UB Muscle-ups
3 UB Hang Squat Snatches, 135/95#

______________________________________________________________________________

April 2014 - Athlete of the Month 
Deb Davis...Deb finished 150th in the 2014 CrossFit Open.  She then went onto Regionals and placed 37th out of 200 women in the 60-65 age bracket giving her a world ranking of 37.  Congratulations Deb, we are proud or you!

May PR's & Noteworthy Efforts:
Steph Richardson - Back Squat 250#
Steph Richardson - CrossFit Total 655#
Dave Strobel - CrossFit Total 705#
Deb Strobel - 2 Banded Bar Muscle-ups
Dave Strobel - Bar Muscle-up
Glenn Davis - Clean & Jerk 125#
Deb Davis - Clean & Jerk 75#
Mike  - Snatch 135#
Jeff Anderson - Power Clean 180# / Clean & Jerk 175#
Denise Wiggington - Thruster 95#
Lindsay Morgan - Snatch 100# / Overhead Squat 115# / 20' Handstand Walk
Alec Bisagno - Power Snatch 160#
Paul Richardson - Power Snatch 185#
Cameron Donaldson - Power Snatch 175#
Heather Williams - 3 consecutive Pull-ups
Heather Williams - 1st Benchmark WOD done RX'd - "Helen" 19:27
Mandi Jackson - Power Clean 140# / 5 min Squat Hold
Alec Bisagno - Deadlift 385#
Aaron Kuntz - Deadlift 385#
Jess Bowman - Deadlift 170#
Lindsay Morgan - Deadlift 235#
Allie Redding - Deadlift 175#
Denise Wiggington - Deadlift 225#
Jason Stringfellow - Deadlift 285#
Dainelle Herl - Deadlift 265#
Deb Davis - Deadlift 155#
Damon Crawley - Deadlift 235#
Glenn Davis - Deadlift 240#
Jimmy Epperson - Deadlift 315#
Jeff Anderson - Deadlift 300#
Dalton Henshall - Snatch 115#
Courtney Epps - Front Squat 140#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Steph Richardson 17:20  /  Jimmer Eperson 16:40 
Conditioning:  Trisha Meaney 7 Rds  /  Nate Dogg 5 Rds + 50reps
Competition:  N/A
50+ Results:  Dave Strobel (C1) 3 + 103 Singles /  Deb Strobel 3 Rds + 17 reps
60+ Results:  N/A
Barbell:  Steph Richardson 205# / Curtis Hackler 275# 
Weekly Challenge:  Nathan Berg 82 / Trisha Meaney 55

____________________________________________________________

Weekly  Challenge 
Max Effort UB Push Press 65/45#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Thursday, May 22, 2014

Deadlifts, Double-unders, Wall Ball Shots

_____________________________________________________________

Clean & Jerk - slow motion (video)
Handstand Push-ups (video)
Amazing Pistols! (video)
Slow Motion Muscle-ups (video)
All the actual science behind the myriad health claims for coconut oil
When you fall flat on your face, literally…what do you do? (video)

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  


Strength:  
A) 5-4-3-2-1:  Front Squat (work to heaviest possible for 1 rep)
-then
B) Max Reps Front Squats @ 80% of heaviest from A

_________________________________________________________

Foundations 
For time
150 Air Squats
Run 800 meters
150 Lunges


Conditioning 
AMRAP 20
10 Deads 185/135#
30 Double-unders
30 Wall Ball Shots 20/14#


Competition 
21-15-9
Thrusters 135/95
Bar Muscle-ups


______________________________________________________________________________

April 2014 - Athlete of the Month 
Deb Davis...Deb finished 150th in the 2014 CrossFit Open.  She then went onto Regionals and placed 37th out of 200 women in the 60-65 age bracket giving her a world ranking of 37.  Congratulations Deb, we are proud or you!

May PR's & Noteworthy Efforts:
Steph Richardson - Back Squat 250#
Steph Richardson - CrossFit Total 655#
Dave Strobel - CrossFit Total 705#
Deb Strobel - 2 Banded Bar Muscle-ups
Dave Strobel - Bar Muscle-up
Glenn Davis - Clean & Jerk 125#
Deb Davis - Clean & Jerk 75#
Mike  - Snatch 135#
Jeff Anderson - Power Clean 180# / Clean & Jerk 175#
Denise Wiggington - Thruster 95#
Lindsay Morgan - Snatch 100# / Overhead Squat 115# / 20' Handstand Walk
Alec Bisagno - Power Snatch 160#
Paul Richardson - Power Snatch 185#
Cameron Donaldson - Power Snatch 175#
Heather Williams - 3 consecutive Pull-ups
Heather Williams - 1st Benchmark WOD done RX'd - "Helen" 19:27
Mandi Jackson - Power Clean 140# / 5 min Squat Hold
Alec Bisagno - Deadlift 385#
Aaron Kuntz - Deadlift 385#
Jess Bowman - Deadlift 170#
Lindsay Morgan - Deadlift 235#
Allie Redding - Deadlift 175#
Denise Wiggington - Deadlift 225#
Jason Stringfellow - Deadlift 285#
Dainelle Herl - Deadlift 265#
Deb Davis - Deadlift 155#
Damon Crawley - Deadlift 235#
Glenn Davis - Deadlift 240#
Jimmy Epperson - Deadlift 315#
Jeff Anderson - Deadlift 300#
Dalton Henshall - Snatch 115#
Courtney Epps - Front Squat 140#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Nate Dogg 19:04
Conditioning:  Clint Auschwitz 12:40 /  Kathy Faria 14:26
Competition:  N/A
50+ Results:  Debbie Strobel 18:45 / Tony Sterk 19:19  
60+ Results:  N/A
Barbell:  Nate Dogg & Tom Wyn - 185# / Trisha Meaney 125#
Weekly Challenge:  Nathan Berg 82 / Trisha Meaney 55

____________________________________________________________

Weekly  Challenge 
Max Effort UB Push Press 65/45#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Wednesday, May 21, 2014

Sprint, Push-ups, Jump Squats

_____________________________________________________________

Clean & Jerk - slow motion (video)
Handstand Push-ups (video)
Amazing Pistols! (video)
Slow Motion Muscle-ups (video)
All the actual science behind the myriad health claims for coconut oil
When you fall flat on your face, literally…what do you do? (video)

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  


Weekly  Challenge:  
Max Effort UB Push Press 65/45#


Barbell:  
EMOM x 7 - 3 Squat Cleans  (work to a heavy set)

_________________________________________________________

Foundations 
800 meter Overhead Carry 45/25# Plate
30 Deadlifts 225/135/95
50 Burpees to plate 45/25# Plate


Conditioning 
10 RFT
Sprint 100m
15 HR Push-ups
15 Jump Squats


Competition 
21-15-9
Thrusters 135/95
Bar Muscle-ups


______________________________________________________________________________

April 2014 - Athlete of the Month 
Deb Davis...Deb finished 150th in the 2014 CrossFit Open.  She then went onto Regionals and placed 37th out of 200 women in the 60-65 age bracket giving her a world ranking of 37.  Congratulations Deb, we are proud or you!

May PR's & Noteworthy Efforts:
Steph Richardson - Back Squat 250#
Steph Richardson - CrossFit Total 655#
Dave Strobel - CrossFit Total 705#
Deb Strobel - 2 Banded Bar Muscle-ups
Dave Strobel - Bar Muscle-up
Glenn Davis - Clean & Jerk 125#
Deb Davis - Clean & Jerk 75#
Mike  - Snatch 135#
Jeff Anderson - Power Clean 180# / Clean & Jerk 175#
Denise Wiggington - Thruster 95#
Lindsay Morgan - Snatch 100# / Overhead Squat 115# / 20' Handstand Walk
Alec Bisagno - Power Snatch 160#
Paul Richardson - Power Snatch 185#
Cameron Donaldson - Power Snatch 175#
Heather Williams - 3 consecutive Pull-ups
Heather Williams - 1st Benchmark WOD done RX'd - "Helen" 19:27
Mandi Jackson - Power Clean 140# / 5 min Squat Hold
Alec Bisagno - Deadlift 385#
Aaron Kuntz - Deadlift 385#
Jess Bowman - Deadlift 170#
Lindsay Morgan - Deadlift 235#
Allie Redding - Deadlift 175#
Denise Wiggington - Deadlift 225#
Jason Stringfellow - Deadlift 285#
Dainelle Herl - Deadlift 265#
Deb Davis - Deadlift 155#
Damon Crawley - Deadlift 235#
Glenn Davis - Deadlift 240#
Jimmy Epperson - Deadlift 315#
Jeff Anderson - Deadlift 300#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Jason Stringfellow 1387  /  Lana Smith 1194
Conditioning:  Tim Dunham 256 reps
Competition:  N/A
50+ Results:  Stuart Grimsley (C1) 148 reps  /  Tony Sterk (F) 903 reps
60+ Results:  N/A
Barbell:  BB 165#
Weekly Challenge:  Mike Carpenter 59 reps

____________________________________________________________

Weekly  Challenge 
Max Effort UB Push Press 65/45#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Tuesday, May 20, 2014

T2B, HSC, Strict Push-ups

_____________________________________________________________

Handstand Push-ups (video)
Amazing Pistols! (video)
Slow Motion Muscle-ups (video)
All the actual science behind the myriad health claims for coconut oil
When you fall flat on your face, literally…what do you do? (video)

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Barbell:  
A) EMOM x 7 - 3 Hang Squat Snatches (work to a heavy set)
-then
B) Max Reps in 2 mins @ 70% of heaviest above

_________________________________________________________

Foundations 
5 mins - Max Singles
4 mins - Max Front Squats 75/45#
3 mins - Max WBS 20/14#
2 mins - Max Burpees
1 min - Max Power Snatch 75/45#
5 mins - Max Singles

*Score = total reps


Conditioning 
AMRAP 20
Max Effort Unbroken T2B
Max Effort Unbroken Hang Squat Cleans 135/95#
Max Effort Unbroken Strict Push-ups

*Score = total reps


Competition 
21-15-9
Thrusters 135/95
Bar Muscle-ups


______________________________________________________________________________

April 2014 - Athlete of the Month 
Deb Davis...Deb finished 150th in the 2014 CrossFit Open.  She then went onto Regionals and placed 37th out of 200 women in the 60-65 age bracket giving her a world ranking of 37.  Congratulations Deb, we are proud or you!

May PR's & Noteworthy Efforts:
Steph Richardson - Back Squat 250#
Steph Richardson - CrossFit Total 655#
Dave Strobel - CrossFit Total 705#
Deb Strobel - 2 Banded Bar Muscle-ups
Dave Strobel - Bar Muscle-up
Glenn Davis - Clean & Jerk 125#
Deb Davis - Clean & Jerk 75#
Mike  - Snatch 135#
Jeff Anderson - Power Clean 180# / Clean & Jerk 175#
Denise Wiggington - Thruster 95#
Lindsay Morgan - Snatch 100# / Overhead Squat 115# / 20' Handstand Walk
Alec Bisagno - Power Snatch 160#
Paul Richardson - Power Snatch 185#
Cameron Donaldson - Power Snatch 175#
Heather Williams - 3 consecutive Pull-ups
Heather Williams - 1st Benchmark WOD done RX'd - "Helen" 19:27
Mandi Jackson - Power Clean 140# / 5 min Squat Hold
Alec Bisagno - Deadlift 385#
Aaron Kuntz - Deadlift 385#
Jess Bowman - Deadlift 170#
Lindsay Morgan - Deadlift 235#
Allie Redding - Deadlift 175#
Denise Wiggington - Deadlift 225#
Jason Stringfellow - Deadlift 285#
Dainelle Herl - Deadlift 265#
Deb Davis - Deadlift 155#
Damon Crawley - Deadlift 235#
Glenn Davis - Deadlift 240#
Jimmy Epperson - Deadlift 315#
Jeff Anderson - Deadlift 300#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Jay Webster 1 Rd + 50 / Lana Smith 1 Rd + 74
Conditioning:  Chris Buchanan 14:33  /  Lindsay Morgan 16:34
Competition:  N/A
50+ Results:  tba
60+ Results:  tba
Barbell:  tba
Weekly Challenge:  Mike Carpenter 59 reps

____________________________________________________________

Weekly  Challenge 
Max Effort UB Push Press 65/45#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Monday, May 19, 2014

Run, OHS

_____________________________________________________________

Amazing Pistols! (video)
Slow Motion Muscle-ups (video)
All the actual science behind the myriad health claims for coconut oil
When you fall flat on your face, literally…what do you do? (video)

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  

Foundations 
AMRAP 20
30 Box Jumps 24/20
40 KBS 55/35
50 Hand Release Push-ups
60 Goblet Squats 55/35
70 Hollow Rocks
80 Lunges


Conditioning - "Nancy"
5 RFT
Run 400m
15 OHS 95/65


Competition 
21-15-9
Thrusters 135/95
Bar Muscle-ups

____________________________________

April 2014 - Athlete of the Month - Deb Davis
Deb finished 150th in the 2014 CrossFit Open.  She then went onto Regionals and placed 37th out of 200 women in the 60-65 age bracket giving her a world ranking of 37.  Congratulations Deb, we are proud or you!

May PR's & Noteworthy Efforts:
Steph Richardson - Back Squat 250#
Steph Richardson - CrossFit Total 655#
Dave Strobel - CrossFit Total 705#
Deb Strobel - 2 Banded Bar Muscle-ups
Dave Strobel - Bar Muscle-up
Glenn Davis - Clean & Jerk 125#
Deb Davis - Clean & Jerk 75#
Mike  - Snatch 135#
Jeff Anderson - Power Clean 180# / Clean & Jerk 175#
Denise Wiggington - Thruster 95#
Lindsay Morgan - Snatch 100# / Overhead Squat 115# / 20' Handstand Walk
Alec Bisagno - Power Snatch 160#
Paul Richardson - Power Snatch 185#
Cameron Donaldson - Power Snatch 175#
Heather Williams - 3 consecutive Pull-ups
Heather Williams - 1st Benchmark WOD done RX'd - "Helen" 19:27
Mandi Jackson - Power Clean 140# / 5 min Squat Hold
Alec Bisagno - Deadlift 385#
Aaron Kuntz - Deadlift 385#
Jess Bowman - Deadlift 170#
Lindsay Morgan - Deadlift 235#
Allie Redding - Deadlift 175#
Denise Wiggington - Deadlift 225#
Jason Stringfellow - Deadlift 285#
Dainelle Herl - Deadlift 265#
Deb Davis - Deadlift 155#
Damon Crawley - Deadlift 235#
Glenn Davis - Deadlift 240#
Jimmy Epperson - Deadlift 315#
Jeff Anderson - Deadlift 300#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations: tba
Conditioning: tba 
Competition: tba  
50+ Results:  tba
60+ Results:  tba
Barbell:  tba
Weekly Challenge:  tba

____________________________________________________________

Weekly  Challenge 
Max Effort UB Push Press 65/45#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Sunday, May 18, 2014

Front Squats, Pull-ups, HSPU

Competitiors WOD

1. Sprints
10 x 100 yards
-rest 1 min


2. Bench Press
A. Work to a 2 Rep Max
B.  3x10 Close Grip


3. Back Squat
3 x 5 @ 70% of 1 RM - Pause 3 seconds at the bottom


4. 5 RFT
12 Front Squats 155/115
12 Pull-ups
12 HSPU



Saturday, May 17, 2014

Run, Push-ups, KBS


WOD  

3-Person Team, for time (30 minute cap):
Run or Row 5K
250 Push-ups
300 KBS, 35/26#

*Switch and partition as needed.  

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  N/A
Conditioning:  Dallas 12:46  /  Aubrey Baker 18:36
Competition:   Brian Baker 14:28
50+ Results:  Stuart Grimsley (C1) 16:32
60+ Results:  N/A
Barbell:  N/A
Weekly Challenge:  Tim Dunham 36 / Amanda Slagle 24 

____________________________________________________________

Weekly  Challenge 
AMRAP in 1 min:  Burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Friday, May 16, 2014

Row, Clean & Jerk, Lunges

_____________________________________________________________

Fed Up, the movie
Training Crossfit vs. Crossfit as a sport
When you fall flat on your face, literally…what do you do? (video)

________________________________________________________________________________


THE OKLAHOMA GAMES
TheOklahomaGames
________________________________________________________________________________

12th Annual NAMI Walk - June 7, 2014 
Home
_________________________________________________________________________________

WOD  


Barbell:  
A) EMOM x 5 - 1 Power Snatch + 1 Snatch Balance
-then
B) EMOM x 5 - 1 Power Clean + 1 Hang Squat Clean
__________________________________________

Foundations 
Opposing Ladder for time:
10-20-30-40
Strict Press 75/45#
40-30-20-10
Box Jumps 24/20"
*150 Single-unders b/w rounds


Conditioning 
Row 1K
15 C&J, 135/95
200 Lunges


Competition 
50-40-30-20-10
GHDSU
Double-unders

____________________________________

April 2014 - Athlete of the Month - Deb Davis
Deb finished 150th in the 2014 CrossFit Open.  She then went onto Regionals and placed 37th out of 200 women in the 60-65 age bracket giving her a world ranking of 37.  Congratulations Deb, we are proud or you!

May PR's & Noteworthy Efforts:
Steph Richardson - Back Squat 250#
Steph Richardson - CrossFit Total 655#
Dave Strobel - CrossFit Total 705#
Deb Strobel - 2 Banded Bar Muscle-ups
Dave Strobel - Bar Muscle-up
Glenn Davis - Clean & Jerk 125#
Deb Davis - Clean & Jerk 75#
Mike  - Snatch 135#
Jeff Anderson - Power Clean 180# / Clean & Jerk 175#
Denise Wiggington - Thruster 95#
Lindsay Morgan - Snatch 100# / Overhead Squat 115# / 20' Handstand Walk
Alec Bisagno - Power Snatch 160#
Paul Richardson - Power Snatch 185#
Cameron Donaldson - Power Snatch 175#
Heather Williams - 3 consecutive Pull-ups
Heather Williams - 1st Benchmark WOD done RX'd - "Helen" 19:27
Mandi Jackson - Power Clean 140# / 5 min Squat Hold
Alec Bisagno - Deadlift 385#
Aaron Kuntz - Deadlift 385#
Jess Bowman - Deadlift 170#
Lindsay Morgan - Deadlift 235#
Allie Redding - Deadlift 175#
Denise Wiggington - Deadlift 225#
Jason Stringfellow - Deadlift 285#
Dainelle Herl - Deadlift 265#
Deb Davis - Deadlift 155#
Damon Crawley - Deadlift 235#
Glenn Davis - Deadlift 240#
Jimmy Epperson - Deadlift 315#
Jeff Anderson - Deadlift 300#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Patty Thompson 7:45 / Steven Long 11:41
Conditioning:  Nate Dogg 12:56  /  Courtney Epps 11:30
Competition:   Brett M. 5:25
50+ Results:  Debbie Strobel (C1) 18:38
60+ Results:  N/A
Barbell:  Nate Dogg 185# x 20  /  Sarah Hernandez 95# x 20
Weekly Challenge:  Tim Dunham 36 / Amanda Slagle 24 

____________________________________________________________

Weekly  Challenge 
AMRAP in 1 min:  Burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Thursday, May 15, 2014

T2B, Burpees



Strength:  20 Rep Max Front Squat


______________________________________

Foundations 
100 Thrusters, 65/45#
*Every minute do 3 burpees


Conditioning 
100 T2B                    
*Every minute do 5 burpees


Competition 
30 Muscle-ups

____________________________________

April 2014 - Athlete of the Month - Deb Davis
Deb finished 150th in the 2014 CrossFit Open.  She then went onto Regionals and placed 37th out of 200 women in the 60-65 age bracket giving her a world ranking of 37.  Congratulations Deb, we are proud or you!

May PR's & Noteworthy Efforts:
Steph Richardson - Back Squat 250#
Steph Richardson - CrossFit Total 655#
Dave Strobel - CrossFit Total 705#
Deb Strobel - 2 Banded Bar Muscle-ups
Dave Strobel - Bar Muscle-up
Glenn Davis - Clean & Jerk 125#
Deb Davis - Clean & Jerk 75#
Mike  - Snatch 135#
Jeff Anderson - Power Clean 180# / Clean & Jerk 175#
Denise Wiggington - Thruster 95#
Lindsay Morgan - Snatch 100# / Overhead Squat 115# / 20' Handstand Walk
Alec Bisagno - Power Snatch 160#
Paul Richardson - Power Snatch 185#
Cameron Donaldson - Power Snatch 175#
Heather Williams - 3 consecutive Pull-ups
Heather Williams - 1st Benchmark WOD done RX'd - "Helen" 19:27
Mandi Jackson - Power Clean 140# / 5 min Squat Hold
Alec Bisagno - Deadlift 385#
Aaron Kuntz - Deadlift 385#
Jess Bowman - Deadlift 170#
Lindsay Morgan - Deadlift 235#
Allie Redding - Deadlift 175#
Denise Wiggington - Deadlift 225#
Jason Stringfellow - Deadlift 285#
Dainelle Herl - Deadlift 265#
Deb Davis - Deadlift 155#
Damon Crawley - Deadlift 235#
Glenn Davis - Deadlift 240#
Jimmy Epperson - Deadlift 315#
Jeff Anderson - Deadlift 300#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Stacy Lard 13:06 / Jason Stringfellow 16:25  
Conditioning:  Clint Auschwitz 13:59
Competition:   Trisha Meaney 263 reps / Brian Baker 250 reps
50+ Results:  Tony Stark (C1) 14:23 / Stuart Grimsley (C2) 145 reps
60+ Results:  N/A
Barbell:  Dainelle Herl 265# / Alec Bisagno 385# 
Weekly Challenge:  Tim Dunham 36 / Amanda Slagle 24 

____________________________________________________________

Weekly  Challenge 
AMRAP in 1 min:  Burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am