Thursday, July 31, 2014

Box Jumps, S2O, Burpees

__________________________________________________________

Why the NFL's best cannot crush CrossFit
Snatch Analysis w/ Chad Vaughn (video)
Miranda Oldroyd: CrossFit Saved My Life
Spinning from both wrists in the double-under (video)
_______________________________________________

WOD  

Strength:
Deadlift 5-5-5-5-5
__________________________________________________________________________

Foundations 
For time / 20 minute clock:
150 Hand Release Push-ups


Conditioning 
4 Rounds
1 minute max reps Box Jumps 24/20
1 minute max reps Shoulder to Overhead 115/75
1 minute max reps Burpees
1 minute rest


Competition 
For time/20 min clock:
Opposing Unbroken Ladder of:
10-9-8-7-6-5-4-3-2-1 Singles-unders
1-2-3-4-5-6-7-8-9-10 Double-unders
-then
3 Rounds of:
21 KBS 70/55
15 Ring Dips
9 Box Jumps, 30/24"

___________________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
Nate Dogg - "DT" 13:26
Nate Dogg - Front Squat 305#
Curt hackler - Front Squat 285#
Damon - Snatch 85#
Patty Thompson - Clean & Jerk 130#
Curt Hackler - Overheads Squat 205#
Steph Richardson - Overhead Squat 150#
Debbie Strobel - Overhead Squat 90#
Brett M - Overhead Squat 245#
Denise Wiggington - Overhead Squat 85#
Lindsay Morgan - Overhead Squat 125#
Mandi Jackson - Overhead Squat 125#
Vishwa - Overhead Squat 135#
Julie Anderson - Overhead Squat 135#
Dallas Hindman - Snatch 150#
Dallas Hindman - Clean & Jerk 190#
Mandi Jackson - 4 consecutive HSPU
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Jimmy Epperson 3rds + 108reps  /  Katie 3rds + 98reps
Conditioning:   Josh Wright - 9rds + 24reps
Competition:  Brett M - 280 reps  /  Mandi Jackson - 271 reps
50+ Results:   Tony Stark (Conditioning) - 6rds + 28 reps
60+ Results:  Deb Davis (Comditioning) - 5rds + 15reps
Barbell:  N/A
Weekly Challenge:  Steph Richardson 30reps @ 95#  /  Brian B 30reps @ 135#


___________________________________________________________

Weekly  Challenge 
Bring Sally Up:  Back Squat 95/65/45#

Wednesday, July 30, 2014

Pull-ups, Push-ups, Front Squats

__________________________________________________________

Miranda Oldroyd: CrossFit Saved My Life
Spinning from both wrists in the double-under (video)
_______________________________________________

WOD  

Weekly Challenge:  Back SquatsBring Sally Up, 135/95/65/45#  (score = reps completed)

_________________________________________________________________

Foundations 
AMRAP 20:
60 Running Single-unders
50 Lunges
40 Reverse Single-unders
30 KBS 35/26#
20 Single Leg Single-unders (10 right / 10 left)
10 Hollow Rock to Super-man


Conditioning 
AMRAP 20:
5 Burpee Pull-ups
10 Strict Push-ups
15 Front Squats 65/45/35# bar


Competition 
AMRAP 20:
50 WBS
50 Double-unders
40 Box Jumps
40 T2B
30 C2B
30 Burpees
20 Power Cleans 145/100
20 Jerks 145/100
10 Snatches 145/100
10 Muscle-ups

___________________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
Nate Dogg - "DT" 13:26
Nate Dogg - Front Squat 305#
Curt hackler - Front Squat 285#
Damon - Snatch 85#
Patty Thompson - Clean & Jerk 130#
Curt Hackler - Overheads Squat 205#
Steph Richardson - Overhead Squat 150#
Debbie Strobel - Overhead Squat 90#
Brett M - Overhead Squat 245#
Denise Wiggington - Overhead Squat 85#
Lindsay Morgan - Overhead Squat 125#
Mandi Jackson - Overhead Squat 125#
Vishwa - Overhead Squat 135#
Julie Anderson - Overhead Squat 135#
Dallas Hindman - Snatch 150#
Dallas Hindman - Clean & Jerk 190#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  N/A
Conditioning:  Patty Thompson 18:18 / Paul Richardson 19:45  
Competition:  Ryan Meyer 7:41 / Mandi Jackson 10:05
50+ Results:   Deb Strobel (Competition) 9:35 / Stuart Grimsley (Competition) 15:35
60+ Results:  N/A
Barbell:  Nate Dogg 185# / Becca Beu 95#
Weekly Challenge:  tba


Best Results for Monday's WOD 
Foundations:  Dallas Hindman 15:56  /  Jamie Jones 19:54
Conditioning:  Aaron Kuntz - 9 Rds  /  Lindsay Morgan - 8 Rds + 43 reps
Competition:  Brett M - 10:48
50+ Results:  Deb Strobel (F) 24:40  
60+ Results:  Deb Davis (C1) 5 Rds + 37 reps
Barbell:  Ryam Meyer 235#  /  Steph Richardson 145#
Weekly Challenge:  tba

___________________________________________________________

Weekly  Challenge 
Bring Sally Up:  Back Squat 95/65/45#

Tuesday, July 29, 2014

Burpees, KBS, Double-unders, Push Press, Box Jumps

__________________________________________________________

A Strongman's Take on the 2014 CrossFit Games
The Full Snatch
Losing the hook grip (video)
Kipping toes to bar
_______________________________________________

WOD  

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

_________________________________________________________________

Foundations 
5 RFT
20 Alternating Rolling Pistol Stand-ups
10 Burpee Transitions
Run 200m, 20/14# Med Ball


Conditioning 
For time:
50 Burpees
75 KBS 55/35
100 Double-unders
75 Push Press, 75/55/35#
50 Box Jumps 24/20"


Competition - "Double Grace"
For time:
60 Clean & Jerks, 135/95/65#

___________________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
Nate Dogg - "DT" 13:26
Nate Dogg - Front Squat 305#
Curt hackler - Front Squat 285#
Damon - Snatch 85#
Patty Thompson - Clean & Jerk 130#
Curt Hackler - Overheads Squat 205#
Steph Richardson - Overhead Squat 150#
Debbie Strobel - Overhead Squat 90#
Brett M - Overhead Squat 245#
Denise Wiggington - Overhead Squat 85#
Lindsay Morgan - Overhead Squat 125#
Mandi Jackson - Overhead Squat 125#
Vishwa - Overhead Squat 135#
Julie Anderson - Overhead Squat 135#
Dallas Hindman - Snatch 150#
Dallas Hindman - Clean & Jerk 190#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Dallas Hindman 15:56  /  Jamie Jones 19:54
Conditioning:  Aaron Kuntz - 9 Rds  /  Lindsay Morgan - 8 Rds + 43 reps
Competition:  Brett M - 10:48
50+ Results:  Deb Strobel (F) 24:40  
60+ Results:  Deb Davis (C1) 5 Rds + 37 reps
Barbell:  Ryam Meyer 235#  /  Steph Richardson 145#
Weekly Challenge:  tba

___________________________________________________________

Weekly  Challenge 
Bring Sally Up:  Back Squat 95/65/45#

Monday, July 28, 2014

Deads, Air Squats, HSPU

__________________________________________________________

Losing the hook grip (video)
*Unbelievable - The Ring Man (video)
Kipping toes to bar

_______________________________________________

WOD  

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

_________________________________________________________________

Foundations 
Run 800 or Row 1000
40 Burpees
Run 600 or Row 750
30 Burpees
Run 400 or Row 500
20 Burpees
Run 200 Row 250
10 Burpees


Conditioning  
AMRAP 20
7 Deads 225/135
30 Air Squats
7 HSPU


Competition - "21-15-9 Complex"
8 Deads 155/115#
7 Cleans 155/115#
6 Snatches 155/115#
8 Pull-ups
7 C2B
6 Bar MU's
6 Deads 155/115#
5 Cleans 155/115#
4 Snatches 155/115#
6 Pull-ups
5 C2B
4 Bar MU's
4 Deads 155/115#
3 Cleans 155/115#
2 Snatches 155/115#
4 Pull-ups
3 C2B
2 Bar MU's
___________________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
Nate Dogg - "DT" 13:26
Nate Dogg - Front Squat 305#
Curt hackler - Front Squat 285#
Damon - Snatch 85#
Patty Thompson - Clean & Jerk 130#
Curt Hackler - Overheads Squat 205#
Steph Richardson - Overhead Squat 150#
Debbie Strobel - Overhead Squat 90#
Brett M - Overhead Squat 245#
Denise Wiggington - Overhead Squat 85#
Lindsay Morgan - Overhead Squat 125#
Mandi Jackson - Overhead Squat 125#
Vishwa - Overhead Squat 135#
Julie Anderson - Overhead Squat 135#
Dallas Hindman - Snatch 150#
Dallas Hindman - Clean & Jerk 190#
_________________________________________________________


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

___________________________________________________________

Weekly  Challenge 
Bring Sally Up:  Back Squat 95/65/45#


Sunday, July 27, 2014

Row, Burpees, Run, Muscle-ups, Snatches, Bench Press, C2B

Competitors WOD

5:00pm - Warm up, Mobility, Weaknesses
5:30pm - Begin WOD together; scale as needed

16 min cap:
Row 1000
40 Burpees
Row 750
30 Burpees
Row 500
20 Burpees
Row 250
10 Burpees

-Rest 5 minutes

5 min cap:
Run 100 yards
5 Burpee Muscle-ups
5 Snatches 165/115#

-Rest 5 minutes

12 min cap:
21-15-9
Body Weight Bench Press
Strict C2B



Saturday, July 26, 2014

WBS, Thrusters, Pull-ups, Sit-ups, KBS, Air Squats

__________________________________________________________

*How to watch the 2014 CrossFit Games*

*Unbelievable - The Ring Man (video)
Kipping toes to bar
Front Squat drill to improve torso position (video)
Front Squat vs. Back Squat

_______________________________________________

WOD  
Scaled: with a parnter complete the following...

AMRAP 30
Buy-in: 50 Wall Ball Shots
-then AMRAP of
10 Thrusters 95/65/45#
20 Jumping Pull-ups
30 Sit-ups
40 KBS 35/25#
50 Air Squats
RX'd:  with a partner, complete the following...
AMRAP 30
Buy-in:  100 Wall Ball Shots
-then AMRAP of
10 Thrusters 115/75
20 Pull-ups
30 T2B
40 KBS 55/35#
50 Goblet Squats, 55/35#
___________________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
Nate Dogg - "DT" 13:26
Nate Dogg - Front Squat 305#
Curt hackler - Front Squat 285#
Damon - Snatch 85#
Patty Thompson - Clean & Jerk 130#
Curt Hackler - Overheads Squat 205#
Steph Richardson - Overhead Squat 150#
Debbie Strobel - Overhead Squat 90#
Brett M - Overhead Squat 245#
Denise Wiggington - Overhead Squat 85#
Lindsay Morgan - Overhead Squat 125#
Mandi Jackson - Overhead Squat 125#
Vishwa - Overhead Squat 135#
Julie Anderson - Overhead Squat 135#
Dallas Hindman - Snatch 150#
Dallas Hindman - Clean & Jerk 190#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Jimmy Epperson 17:45  /  Aubrey Baker 19:07
Conditioning:  Aaron Kuntz 3 Rds + 25 reps
Competition:  Dallas Hindman 19:57
50+ Results: 
60+ Results:  n/a
Barbell:  Lana Smith 12 pts  /  Dallas Hindman 12 pts
Weekly Challenge:  Josh Wright 28  /  Mandi Jackson 24

___________________________________________________________

Weekly  Challenge 
3 minute clock:  30 burpees, Max Reps Power Snatch 75/55/35#

Friday, July 25, 2014

Row, Pull-ups, Push Jerks

__________________________________________________________

*How to watch the 2014 CrossFit Games*

*Unbelievable - The Ring Man (video)
Kipping toes to bar
Front Squat drill to improve torso position (video)
Front Squat vs. Back Squat

_______________________________________________

WOD  

Barbell
Snatch:  1@50%, 1@60%, 1@70%, 1@80%, 1@90%, 1@95%
Clean & Jerk:  1@50%, 1@60%, 1@70%, 1@80%, 1@90%, 1@95%

Score =  total number of successful attempts 
_________________________________________________________________

Foundations 
For time:
Run 800m
Overhead Carry 400m, 45/25# plate
Farmers Carry 400m, 25/15# plates (pinch grip)
Run 800m


Conditioning  
16 min cap:
Row 1000m
-then, 5 Rounds
25 Pull-ups
7 Push Jerks 135/95


Competition 
21 min cap:
50 Box Jump Overs
25 T2B
50 WBS 20/14#
25 Ring Dips
50 WBS 20/14#
25 T2B
50 Box Jumps Overs
___________________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
Nate Dogg - "DT" 13:26
Nate Dogg - Front Squat 305#
Curt hackler - Front Squat 285#
Damon - Snatch 85#
Patty Thompson - Clean & Jerk 130#
Curt Hackler - Overheads Squat 205#
Steph Richardson - Overhead Squat 150#
Debbie Strobel - Overhead Squat 90#
Brett M - Overhead Squat 245#
Denise Wiggington - Overhead Squat 85#
Lindsay Morgan - Overhead Squat 125#
Mandi Jackson - Overhead Squat 125#
Vishwa - Overhead Squat 135#
Julie Anderson - Overhead Squat 135#
Dallas Hindman - Snatch 150#
Dallas Hindman - Clean & Jerk 190#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Patty Thompson 11:37  /  Jay Webster 12:05
Conditioning: Dallas Hindman 15:24  /  Steph Richardson 16:04
Competition: 
50+ Results:  Debbie Strobel (F) 13:53
60+ Results:  n/a
Barbell:  Brett M 245#  /  Steph Richardson 150#
Weekly Challenge:  Josh Wright 28  /  Mandi Jackson 24

___________________________________________________________

Weekly  Challenge 
3 minute clock:  30 burpees, Max Reps Power Snatch 75/55/35#

Thursday, July 24, 2014

Front Squat, Lunges

__________________________________________________________

*How to watch the 2014 CrossFit Games*

Kippping toes to bar
Front Squat drill to improve torso position (video)
Front Squat vs. Back Squat

_______________________________________________

WOD  

Strength:
Overhead Squat 1-1-1-1-1
-then
Max Reps Overhead Squat @ 70% of 1 RM
_________________________________________________________________

Foundations 
5 RFT
10 Wall Ball Shots 20/14#
15 Deadlifts 135/95/65
20 Box Jumps 24/20"


Conditioning  
For time:
Opposing Ladder of:
1 Front Squat 115/80 - 20 Front Rack Lunges
2 Front Squats 115/80 - 18 Front Rack Lunges
3 Front Squats 115/80 - 16 Front Rack Lunges
etc.
10 Front Squats 115/80 - 2 Front Rack Lunges


Competition 
30 Front Rack Step Ups 135/95#, 20/20"
Row 1000 meters
100 yard Overhead Carry 135/95# (50 yards out and back)
Row 1000 meters
30 Back Rack Lunges 135/95#

*Use 2 bars:  1 inside for Step Ups and Lunges; 1 outside for Overhead Carry
___________________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations: Bryon Waits 20:44  /  Becca Beu 21:36
Conditioning: Nate Dogg 6:58  /  Becca Beau 8:43
Competition:  Steph Richardson 11+5reps  /  Brian B 7+6reps
50+ Results:  Glenn Davis 18:48
60+ Results:  n/a
Barbell:  n/a
Weekly Challenge:  Josh Wright 28  /  Mandi Jackson 24

___________________________________________________________

Weekly  Challenge 
3 minute clock:  30 burpees, Max Reps Power Snatch 75/55/35#

Wednesday, July 23, 2014

Thruster, HPC, Push PRess, OHS, Front Squat

__________________________________________________________

*How to watch the 2014 CrossFit Games*

Shoulder position in the overhead squat (video)
Tips for getting your first bar muscle-up
Keeping the hands in during double-unders (video)
_______________________________________________

WOD  

Weekly Challenge  
3 minute clock:  30 burpees, Max Reps Power Snatch 75/55/35#

_________________________________________________________________

Foundations 
5 RFT:
Run 200m
10 Burpees
15 Hang Squat Cleans 75/55/35#


Conditioning  
For time:
20 Thruster
20 Hang Power Clean
20 Push Press
20 OHS
20 Front Squat
*EMOM complete 4 burpees
Dudes 95/Chicks 65#


Competition 
AMRAP 15
5 Deadlift 225/135
3 Power Clean 225/135
1 Front Squat 225/135

______________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Jason Stringfellow 3 Rds + 27 reps  /  Lana Smith 2 Rds + 304 reps

Conditioning: 
"Randy" - Bryon Waits 5:33 /  Mandi Jackson 5:47
"Annie" - Patty Thompson 6:36  /  Ryan Meyer 8:06
Total - Ryan Meyer 13:45  /  Mandi Jackson 13:38

Competition:  Tom Wynn 10:46
50+ Results:  n/a
60+ Results:  n/a
Barbell:  Nate Dogg 165#  /  Mandi Jackson 110#
Weekly Challenge:  tba

___________________________________________________________

Weekly  Challenge 
3 minute clock:  Run 200 meters, 10 burpees, Max Reps Power Snatch 75/55/35#


Tuesday, July 22, 2014

Snatch, Double-unders, Sit-ups

__________________________________________________________

*How to watch the 2014 CrossFit Games*
Tips for getting your first bar muscle-up
Keeping the hands in during double-unders (video)
Correcting the first pull in the clean (video)
Frantasy Land with Froning & Hobart (video)
Weapons Grade:  Grace w/ Dan Bailey (video)

_______________________________________________

WOD  

Barbell
EMOM x 10 - 1 Power Snatch + 1 Hang Squat Snatch 

____________________________________________

Foundations 
AMRAP 20
200 Single-unders
100 Air Squats
50 Hand Release Push-ups


Conditioning  - "Rannie"
75 Snatches 75/55/35# (Muscle, Power or Squat)
then...
50-40-30-20-10
Double-unders
Sit-ups

*Post time for both & total (ex. 5:45 / 9:30 = 15:15)


Competition 
3 RFT
10 UB Back Squats 225/135
10 UB T2B
10 UB HSPU

______________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Lana Smith 11:16  /  Jimmy Epperson 13:03 
Conditioning:  Ryan Meyer 9:36  /  Mandi Jackson 10:16
Competition:  Brian B 26:51
50+ Results:  Tony Sterk 16:40  /  Deb Davis 17:23
60+ Results:  tba
Barbell:  Curt Hackler 205#  /  Steph Richardson 150#
Weekly Challenge:  tba

___________________________________________________________

Weekly  Challenge 
Max Effort Unbroken Snatches (anyhow) 75/45/35#

Monday, July 21, 2014

Run, KBS, Pull-ups

__________________________________________________________

Correcting the first pull in the clean (video)
Fantasy Land with Froning & Hobart (video)
Weapons Grade:  Grace w/ Dan Bailey (video)

_______________________________________________

WOD  

Barbell
EMOM x 10 - 1 Power Clean + 1 Hang Squat Clean + 1 Jerk

_______________________________________________

Foundations 
For time (20 min cap):
50 Hollow Rock
-then
10-9-8-7-6-5-4-3-2-1
Box Jumps, 24/20"
KBS, 55/35
-then
50 Burpees


Conditioning - "Helen"
3 RFT:
Run 400m
21 KBS 55/35
12 Pull-ups


Competition 
For time (20 min cap):
21 Thrusters 95/65
21 Pull-ups
21 Thrusters 115/85
21 C2B
21 Thruster 135/95
21 Bar Muscle-up
______________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
_________________________________________________________


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 Unbroken Snatches (anyhow) 75/45/35


Sunday, July 20, 2014

Row, Double-unders, Sprint

Competitors WOD

5:00 - Warm up, Mobility, Weaknesses

5:30 - Begin WOD together / Scale as needed


A.  Complete as many reps as possible:
2 min - Max Reps Power Snatch @ 80% of 1 Rep Max
-rest 2 minutes
2 mins - Max Reps Power Clean & Jerk @ 80% of 1 Rep Max
-rest 2 minutes
Max Reps Bear Complex, 135/95/65


B.  3 Rounds for time:
Row 1000m (damper setting #3)
150 Double-unders
Sprint 800m (100% effort)
-rest 3 mins


C.  Gymnastics
For time:
Accumulate 1 minute in a free standing handstand hold
-then
Accumulate 1 minute in a L-sit hold (straight knees)







Saturday, July 19, 2014

Run, Jump Rope, Deads, Burpees, Thrusters

__________________________________________________________

6 Month Muscle Gain Challenge
Summation of Force
4 Reasons to do Pause Squats
12 Rituals of Enormously Successful People


WOD  
With a partner, complete the following / AMRAP 30 / Score = total reps

Partner A runs 800/400m
Partner B does AMRAP Double-unders / Single-unders
Switch & repeat. 

Partner A runs 800/400m
Partner B does AMRAP Deadlifts 135/95/65
Switch & repeat.

Partner A runs 800/400m
Partner B does AMRAP Burpee Box Jumps 20" / Burpees
Switch & repeat.

Partner A runs 800/400m
Partner B does AMRAP Thrusters 135/95/65/45
Switch & repeat.

_____________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations: Jeremiah 26:55  /  Lindsay Morgan 23:54
Conditioning:  Curt Hackler 340 reps  /  Heather Carlson 404 reps
Competition:  Brian B 26:49
50+ Results:  n/a
60+ Results:  n/a
Barbell:  Steph Richardson 130/155  
Weekly Challenge:  Brett M 47 reps  /  Heather Carlson 39 reps

___________________________________________________________

Weekly  Challenge 
AMRAP 2:  Burpees

Friday, July 18, 2014

Thrusters, Pull-ups, C&J's, HSPU, Deads

__________________________________________________________

6 Month Muscle Gain Challenge
Summation of Force
4 Reasons to do Pause Squats
12 Rituals of Enormously Successful People

_______________________________________________

WOD  

Barbell
12 minute clock:
EMOM x 5 - Snatch
- 2 minute transition
EMOM x 5 - Clean & Jerk 

__________________________________________

Foundations - "Filthy Fifty"
For time (30 min cap)
50 Box Jumps 24/20"
50 Jumping Pull-ups
50 KBS 35/26#
50 Walking Lunges
50 Knees to Elbows
50 Push Press, 45/35#
50 GHD Back Extensions
50 Wall Ball Shots 20/14#
50 Burpees
50 Double-unders


Conditioning 
AMRAP 30:
21-15-9
Thrusters 95/65/45
Pull-ups
-then
30 Power Clean & Jerks 135/95/65
-then
21-15-9
Deads 225/155/105
HSPU

*Note - use 1 barbell for the entire wod


Competition 
10 Rounds for time (30 min cap)
1 Deadlift 405/225
1 L-sit Rope Climb (start seated and touch feet to ceiling)
30 Unbroken DU's
______________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
_________________________________________________________


Best Results for Yesterday's WOD 
Foundations: Jason  /  Heather Williams 
Conditioning:  Ryan Meyer 12:01  /  Patty Thompson 17:17
Competition:  Brett M - 1 Round + 30 reps
50+ Results:  Debbie Strobel (C1) 19:54 
60+ Results:  n/a
Barbell:  Cameron 325#  /  Patty & Denise 145#
Weekly Challenge:  Brett M 47 reps  /  Heather Carlson 39 reps

___________________________________________________________

Weekly  Challenge 
AMRAP 2:  Burpees

Thursday, July 17, 2014

Deads, Hang Power Cleans, Push Jerks

__________________________________________________________
The Story in North East (video)
Watch This Women Kill It on Am. Ninja Warrior (video)
Pain Is Weird
From single-unders to double-unders w/ Matt Lodin (video)
Knee Tracking Over the Toes (video)
__________________________________________________________

WOD  

Strength:
Front Squat  1-1-1-1-1
-then
Max Reps Front Squat @ 80% of 1 RM above

____________________________________________________________________________

Foundations 
AMRAP 20
Run 800m
20 Burpees
Row 500m
30 Burpees
300 Single-unders
40 Burpees


Conditioning - "DT"
5 RFT
12 Deads 155/105
9 Hang Power Cleans 155/105
6 Push Jerk 155/105


Competition 
AMRAP 20
100 OH Lunges, 45/25#
30 Weighted Pull-ups, 25/10# plate or DB or vest
100 Reverse Single-unders
30 Single-leg Stand-ups from 12" box or plate stack, 25/15# plate OH
100 Deficit Hand-release Push-ups, 4/2"

_____________________________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Johnson - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#
Lana Smith - Thruster 115#
Jennifer Nelson - Hang Snatch 70#
Jennifer Nelson - Hang Clean 110#
Dallas Hindman - Thruster 185#
_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations: Becca Beu 253 reps  /  Tom Wynn 210 reps
Conditioning:  Mandi Jackson 213 reps  /  Dallas Hindman 191 reps
Competition:  Brett M 17 reps  /  Becca Beu 9 reps
50+ Results:  Glenn Davis 178 reps  /  Renee Glass 175 reps
60+ Results:  n/a
Barbell:  Steven Long 235#  /  Becca Beu 135#
Weekly Challenge:  Brett M 47 reps  /  Heather Carlson 39 reps

________________________________________________________________________________

Weekly  Challenge 
AMRAP 2:  Burpees

Wednesday, July 16, 2014

Wall Ball Shots, Kettle Bell Swings

__________________________________________________________

6 Tips to develop the Overhead Squat
From single-unders to double-unders w/ Matt Lodin (video)
Initiating the kip from the shoulder w/ Cameron Soden
Upright Torso in the Dip-Drive (video)
The Sugar-Addiction Taboo
Knee Tracking Over the Toes (video)
__________________________________________________________

WOD  

Weekly  Challenge 
AMRAP 2:  Burpees

____________________________________________________________________________

Foundations 
With a continually running clock:
1 min - Strict Press 95/65/45
2 min - Hang Power Snatch 95/65/45
3 min - Front Squat 95/65/45
4 min - Deadlift 95/65/45
3 min - Push Press 95/65/45
2 min - Hang Power Clean 95/65/45
1 min - OH Squat 95/65/45

*Score = total reps


Conditioning 
3 Rounds
Max UB WBS, 20/14
-rest 1 min
Max UB KBS, 55/35
-rest 1 min


Competition 
3 Rounds (20 min clock)
Max UB Bear Complex, 135/95
-rest as needed

_____________________________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Glass - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Katie 7:44
Conditioning:  Ryan Meyer 4:48  /  Mandi Jackson 5:55
Competition:  Brett M 14: 40  /  Heather Carlson 15:43
50+ Results:  n/a
60+ Results:  n/a
Barbell:  Nate Dogg 245#  /  Lindsay Morgan 135#
Weekly Challenge:  tba

________________________________________________________________________________

Weekly  Challenge 
AMRAP 2:  Burpees

Tuesday, July 15, 2014

T2B, Front Squats, Burpees

__________________________________________________________

Initiating the kip from the shoulder w/ Cameron Soden
Upright Torso in the Dip-Drive (video)
The Sugar-Addiction Taboo
Knee Tracking Over the Toes (video)
__________________________________________________________

WOD  

Barbell:   
EMOM x 7 - 1 Power Clean + 2 Split Jerks

____________________________________________________________________________

Foundations 
For time:
50 KBS, 55/35#
30 Box Jumps, 24/20"
10 Burpees
30 Box Jumps, 24/20"
50 KB Summo Deadlift High Pull, 55/35#


Conditioning 
3 RFT
10 Toes to Bar
10 Front Squats 135/95
10 Burpees


Competition 
Row 1K
30 Muscle-ups
150 Double-unders

_____________________________________________________________________

July PR's & Noteworthy Efforts
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca Beu - Back Squat 160#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29
Renee Glass - Back Squat 125#
Lindsay Morgan - Hang Snatch 115#
Denise Wiggington - Hang Clean 100#
Brett M - Hang Snatch 200#
Dave Strobel - Strict HSPU
Tom Wynn - Power Clean 225#
Mandi Jackson - Bench Press 150#
Lindsay Morgan - Back Squat 175#
Mandi Jackson - Back Squat 185#
Linday Morgan - Bench Press 120#

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Mandi Jackson 11:05  /  Dallas Hindman 11:34
Conditioning:  Lindsay Morgan 12:01  /  Aaron Kuntz 12:55
Competition:  Ryan Meyer 12:59
50+ Results:  Glenn Davis (Conditioning) 17:57 /  Renee Glass (Foundations) 20:00
60+ Results:  Deb Davis (Conditioning) 17:57
Barbell:  Brett M 185#  /  Steph Richardson 155#
Weekly Challenge:  tba

________________________________________________________________________________

Weekly  Challenge 
AMRAP 2:  Burpees

Monday, July 14, 2014

Squat Clean Thrusters, Run

__________________________________________________________

Upright Torso in the Dip-Drive (video)
The Sugar-Addiction Taboo
Knee Tracking Over the Toes (video)
__________________________________________________________

WOD  

Barbell:   
EMOM x 7 -
1 Power Snatch + 1 Snatch Balance

____________________________________________________________________________

Foundations 
40-30-20-10
Jumping Pull-ups
Push-ups
Sit-ups
Squats



Conditioning 
For time:
21-15-9
Squat Clean Thrusters 105/70#
Run 400 meters after each round



Competition 
For time:
21-15-9 Unbroken Thrusters 115/80#
12-9-6 Unbroken Power Snatches 115/80#
9-7-5 Unbroken Hang Squat Cleans 115/80#
-Rest 1 minute b/w sets and movements

_____________________________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#
Daniel Smith - Hang Squat Snatch 205#
Dallas Hindman - Deadlift 305#
Rachel Shearer - Deadlift 235#
Debbie Strobel - Deadlift 220#
Stephanie Richardson - Bench Press 130#
Mandi Jackson - 2 Consecutive Ring Dips
Daniel Smith - 2 RM Squat Snatch 200#
Megan Parsons - Hand Stand
Dallas Hindman - 7 minute Handstand Hold
Jason Stringfellow - 0ne week without gloves
Jay Webster - Thruster 145#
Mandi Jackson - Front Squat 160#
Denise Wiggington - Thruster 100#
Mandi Jackson - Bench Press 130#
Denise Wiggington - Clean & Jerk 105#
Mandi Jackson - 100 Double-unders Unbroken
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca - Back Squat 150#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29

_________________________________________________________________________________


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

________________________________________________________________________________

Weekly  Challenge 
AMRAP 2:  Burpees


Sunday, July 13, 2014

GHDSU, DB Snatch, HSW

Competitors WOD

Bar Work:
5 x Max Effort Unbroken TnG Power Snatches: 135/95
*Score = total reps

Row:
5 x 2 min Max Distance Row, rest :90
*Score = total distance rowed

3 RFT:
15 GHDSU, 20/14# ball
30 Alternating 1-arm DB Snatch, 70/40
100' Handstand Walk

Midline:
3 Rounds
1 min max reps T2B
-rest :30
1 min max reps GHD Hip Ext. (pause at top)
-rest :60



Saturday, July 12, 2014

Single Unders, Lunges, Burpees, KBS, Box Jumps, Deadlifts

__________________________________________________________

WOD  
With a partner, complete the following:

10 Rounds
P1 - 100 Singles
P2 - 20 OH Lunges 45/25/15#
-Alternate each round/Each partner completes 5 rounds

- then

10 Rounds
P1 - 10 Burpees
P2 - 20 KBS 70/53/35#
-Alternate each round/Each partner completes 5 rounds

- then

10 Rounds
P1 - 10 Box Jumps 24/20"
P2 - 20 Deadlifts 185/135/95#
-Alternate each round/Each partner completes 5 rounds

_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#
Daniel Smith - Hang Squat Snatch 205#
Dallas Hindman - Deadlift 305#
Rachel Shearer - Deadlift 235#
Debbie Strobel - Deadlift 220#
Stephanie Richardson - Bench Press 130#
Mandi Jackson - 2 Consecutive Ring Dips
Daniel Smith - 2 RM Squat Snatch 200#
Megan Parsons - Hand Stand
Dallas Hindman - 7 minute Handstand Hold
Jason Stringfellow - 0ne week without gloves
Jay Webster - Thruster 145#
Mandi Jackson - Front Squat 160#
Denise Wiggington - Thruster 100#
Mandi Jackson - Bench Press 130#
Denise Wiggington - Clean & Jerk 105#
Mandi Jackson - 100 Double-unders Unbroken
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca - Back Squat 150#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Heather C. 12:27  /  Dalton 15:14
Conditioning:  Jeremiah Williams 2 Rds + 19 Pull-ups  /  Steph Richardson 2 Rds + 21 cals
Competition:  Daniel Smith 18:40
50+ Results:  N/A
60+ Results:  N/A
Barbell:  Brett M - Hang Snatch 200#  /  Nate Dogg - Hang Clean 235#
Lindsay M - Hang Snatch 115#  /  Steph Richardson - Hang Clean 175#

Weekly Challenge:  Brett M 46"  /  Steph Richardson 42"

________________________________________________________________________________

Weekly  Challenge 
Box Jump 1-1-1-1-1

*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Friday, July 11, 2014

Row, Push-ups, Pull-ups

__________________________________________________________

CrossFit's New Training & Certifications
Debunking the (rowing) myths: Damper setting, stroke rate, and intensity
__________________________________________________________

WOD  

Barbell:   
Hang Squat Snatch 1-1-1
Hang Squat Clean 1-1-1

____________________________________________________________________________

Foundations 
For time:
30 Burpees
40 WBS 20/14#
50 Box Jumps 24/20"
40 WBS 20/14#
30 Buprees


Conditioning 
3 RFT:
50 Cal Row
40 Hand Release Push-ups
30 Pull-ups


Competition 
For time:
30 GHD SU, 20/14# ball
300' HSW
30 Alt. DB Snatches, 90/60#

_____________________________________________________________________

June 2014 - Athlete of the Month - TBA

_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#
Daniel Smith - Hang Squat Snatch 205#
Dallas Hindman - Deadlift 305#
Rachel Shearer - Deadlift 235#
Debbie Strobel - Deadlift 220#
Stephanie Richardson - Bench Press 130#
Mandi Jackson - 2 Consecutive Ring Dips
Daniel Smith - 2 RM Squat Snatch 200#
Megan Parsons - Hand Stand
Dallas Hindman - 7 minute Handstand Hold
Jason Stringfellow - 0ne week without gloves
Jay Webster - Thruster 145#
Mandi Jackson - Front Squat 160#
Denise Wiggington - Thruster 100#
Mandi Jackson - Bench Press 130#
Denise Wiggington - Clean & Jerk 105#
Mandi Jackson - 100 Double-unders Unbroken
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca - Back Squat 150#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29

_________________________________________________________________________________


Best Results for Yesterday's WOD 
Foundations:  Julie Anderson 25:45
Conditioning:  Patty Thompson 15:45  /  Dallas Hindman 18:18
Competition:  Ryan Meyer 13:41  /  Patty Thompson 15:45
50+ Results:  Glenn Davis (C1) 18:24  /  Deb Strobel (C1) 20:07 
60+ Results:  Deb Daavis (C1) 20:39
Barbell:  Tom Wynn 245# x 20  /  Julie Anderson 145# x 20
Weekly Challenge:  Brett M 46"  /  Steph Richardson 42"

________________________________________________________________________________

Weekly  Challenge 
Box Jump 1-1-1-1-1

*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Thursday, July 10, 2014

Deads, Burpees, Single-unders

__________________________________________________________

Row technique correction with Ben Bergeron - [video]
Debunking the (rowing) myths: Damper setting, stroke rate, and intensity
_________________________________________________________________________________

WOD  

Strength:  20 Rep Max Backs Squat

____________________________________________________________________________

Foundations 
For time:
Walk 400 meters w/ 45/25# plate overhead
Lunge 400 meters
Run 800 meters


Conditioning 
10-9-8-7-6-5-4-3-2-1
Deadlifts, 225/135#
Lateral Burpees-over-Bar
* 100 Single-unders b/w rounds


Competition 
100 Front Rack Lunges, 95/65
Run 800m w/ 60# sandbag
50 Pull-ups

_____________________________________________________________________

June 2014 - Athlete of the Month - TBA

_________________________________________________

June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#
Daniel Smith - Hang Squat Snatch 205#
Dallas Hindman - Deadlift 305#
Rachel Shearer - Deadlift 235#
Debbie Strobel - Deadlift 220#
Stephanie Richardson - Bench Press 130#
Mandi Jackson - 2 Consecutive Ring Dips
Daniel Smith - 2 RM Squat Snatch 200#
Megan Parsons - Hand Stand
Dallas Hindman - 7 minute Handstand Hold
Jason Stringfellow - 0ne week without gloves
Jay Webster - Thruster 145#
Mandi Jackson - Front Squat 160#
Denise Wiggington - Thruster 100#
Mandi Jackson - Bench Press 130#
Denise Wiggington - Clean & Jerk 105#
Mandi Jackson - 100 Double-unders Unbroken
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca - Back Squat 150#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29

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Best Results for Yesterday's WOD 
Foundations:  Aaron Kuntz 15 Rds + 6 reps  /  Kristen Crane 11 Rds + 15 reps
Conditioning:  Jeremiah Williams 20:02
Competition:   Brett M - 9 Rds + 17 reps
50+ Results:  Deb 11 Rds + 10 reps  /  Glenn Davis 10 Rds + 5 reps
60+ Results:  N/A
Barbell:  
Weekly Challenge:  Brett M 46"  /  Steph Richardson 42"

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Weekly  Challenge 
Box Jump 1-1-1-1-1

*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Wednesday, July 9, 2014

Power Snatches, C2B, Thrusters, HSPU, Squat Cleans, Box Jumps

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*PR's & Noteworthy Efforts Undated*
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So who CAN win the 2014 CrossFit Games?
The benefits of running less
Pavlok is a habit-forming wearable that will shock you (literally)
Common Rowing Technique Errors (video)
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WOD  

Weekly  Challenge:
Box Jump 1-1-1-1-1

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Foundations 
AMRAP 20
5 Strict Push-ups
10 Burpees
15 Air Squats


Conditioning 
9-7-5
Power Snatch 135/95
C2B
9-7-5
Thrusters 135/95
HSPU
9-7-5
Squat Clean 135/95#
Box Jump 30/24"


Competition 
AMRAP 20
5 Muscle-ups
7 Strict HSPU
9 Strict T2B

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June 2014 - Athlete of the Month - TBA

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June PR's & Noteworthy Efforts
Brett M - Push Press 225#
Brett M - Front Squat 255#
Dalton - Front Squat 225#
Cameron Donaldson - Back Squat 395#
Jacob Ogle - 3 RM Hang Squat Clean 195#
Brett M - Hang Squat Clean 225#
Brett M - Squat Clean 235#
Dallas Hindman - Snatch 145#
Ravi - Back Squat 225#
Daniel Smith - Hang Squat Snatch x 2 @ 190#  /  Hang Squat Snatch 200#
Stuart Grimsley - Clean & Jerk 205#
Jimmy Epperson - Clean & Jerk 145#
Deb Davis - 25 consecutive Double-unders
Jeff Anderson - Hang Squat Clean 175#
Brett M - Deadlift 325#
Brett M - Turkish Get-up 115#
Brett M - Back Squat 285#
Damon - Back Squat 130#
Dalton - Back Squat 235#
Dave Strobel - Back Squat 235#
Jeremy Bears - Back Squat 235#
Stuart Grimsley - Strict Press 155#
Dalton - Strict Press 115#
Cameron - Deadlift 475#
Lindsay Morgan - Power Clean 140#
Stuart Grimsley - Bench Press 230#
Cameron - Back Squat 400#
Jason Stringfellow - Power Snatch 115#
Daniel Smith - Hang Squat Snatch 205#
Dallas Hindman - Deadlift 305#
Rachel Shearer - Deadlift 235#
Debbie Strobel - Deadlift 220#
Stephanie Richardson - Bench Press 130#
Mandi Jackson - 2 Consecutive Ring Dips
Daniel Smith - 2 RM Squat Snatch 200#
Megan Parsons - Hand Stand
Dallas Hindman - 7 minute Handstand Hold
Jason Stringfellow - 0ne week without gloves
Jay Webster - Thruster 145#
Mandi Jackson - Front Squat 160#
Denise Wiggington - Thruster 100#
Mandi Jackson - Bench Press 130#
Denise Wiggington - Clean & Jerk 105#
Mandi Jackson - 100 Double-unders Unbroken
Heather Williams - Back Squat 145#
Nate Dogg - Fran 5:21
Nate Dogg - Back Squat 355#
Lindsay Morgan - Back Squat 165#
Becca - Back Squat 150#
Deb Davis - Back Squat x 2 - 95#
Nate Dogg - "Karen" 7:29

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Best Results for Yesterday's WOD 
Foundations:  Tom Wynn 12:40  /  Aubrey Baker 16:35
Conditioning:  Ryan Meyer 6:27  /  Lindsay Morgan 6:36
Competition:   Julie Anderson 
50+ Results:  Tony Sterk (F) 18:29
60+ Results:  N/A
Barbell:  Mark Caldwell 145#  /  Julie Anderson 85#
Weekly Challenge:  tba

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Weekly  Challenge 
Box Jump 1-1-1-1-1

*Must be performed at the gym and verified by a coach no later than Saturday at 10am