Saturday, August 30, 2014

Air Squats, Push-ups, Front Squats, Deadlifts, Lunges, KBS, Box Jumps, Pull-ups, Burpees


__________________________________________________________

Read/Watch

------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Battle in the Ball Park - Sept 19 & 20
The Wild West Throwdown - Oct 10 & 11

_______________________________________________

Partner WOD  

A. Partner A does Squats, Partner B does Push-ups then switch
Tabata Air Squats
Tabata Push-ups (Hand Release)

Record total reps

-rest/transition 2 mins

B. Partner A does Front Squats, Partner B does Deads then switch
4 Minutes Clock
2 mins - Max reps unbroken Front Squats, 135/95/65#
2 mins - Max reps unbroken Deadlifts, 135/95/65#

Record total reps

-rest/transition 2 mins 

C. Share work anyway you want
AMRAP 7
40 Lunges
30 Kettle Bell Swings, 55/35/26
20 Box Jumps 30/24/20"
10 Pull-ups

Record total reps

-rest/transition 2 mins

D. One works while other does a dead hang / When partner drops from pull-up bar, tag your partner and switch
AMRAP 5 
Scaled - Max Burpees 
RX'd - Max Burpee Pull-ups

*Score = total reps for A, B, C & D
___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
Brett M - Tall Snatch 135#
Steph Richardson - Push Press 165#
Maggie Beason - Push Press 130#
Jennifer Nelson - Push Press 115#
Renee Johnson - Push Press 115#
Steph Richardson - Push Press 175#
Cameron Donaldson - Push Press 265#
Steph Richardson - Clean & Jerk 175#
Hudson Baker - Clean & Jerk 30#
Tilly Baker - Rope Climb
Lana Smith - HSPU
Daniel Smith - 3 Position Clean 235#
Scott Carmichael - Back Squat 405#
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Aubrey Baker - 105  /  Jay Webster - 99 reps
Conditioning:  Kuntz - 16:45  /  Steph Richardson 2 Rds + run
Competition:  Nate Dogg - 25 reps
50+ Results:  Renee Glass - (F) - 62 reps /  Dave Strobel (C1) 2 Rds + 17 Pull-ups
60+ Results:  N/A
Barbell:  Scott Carmichael - Back Squat 405#  /  Steph Richardson - Back Squat 235#
Weekly Challenge:  Mandi Jackson 63  /  Brian Baker 75

___________________________________________________________

Weekly  Challenge 
Max Unbroken Wall Ball Shots








Friday, August 29, 2014

Run, Pull-ups, HPSnatches

__________________________________________________________

Read/Watch

------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Battle in the Ball Park - Sept 19 & 20
The Wild West Throwdown - Oct 10 & 11

_______________________________________________

WOD  

Strength:
Back Squat 1-1-1  

Barbell:
Burgener Warm-up & Skills Transfer
-then
EMOM x 5 - 3 Clean High-pulls + 1 Power Clean

__________________________________________________________________________

* 20 minute cap on all "For time" workouts

Foundations 
5 Rounds
2 Minute Clock
15 Burpees
Max Reps Hang Power Cleans 95/65#
-rest :60


Conditioning 
3 RFT
Run 400
21 Pull-ups
12 Hang Squat Snatches 95/65


Competition 
5 Rounds
2 Minute Clock
Max Reps Bear Complex 155/105
-rest :60

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
Brett M - Tall Snatch 135#
Steph Richardson - Push Press 165#
Maggie Beason - Push Press 130#
Jennifer Nelson - Push Press 115#
Renee Johnson - Push Press 115#
Steph Richardson - Push Press 175#
Cameron Donaldson - Push Press 265#
Steph Richardson - Clean & Jerk 175#
Hudson Baker - Clean & Jerk 30#
Tilly Baker - Rope Climb
Lana Smith - HSPU
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Aubrey Baker 105  /  Jay Webster 99 reps
Conditioning:  Jeremiah 19:53  /  Lindsay Run + 127
Competition:  Patty 8:43  /  Brett M 9:46
50+ Results:  Dave Strobel (C1) 1 Rd + 9 PS
60+ Results:  N/A
Barbell:  Ryan Meyer - Front Squat - 235# x 3
Weekly Challenge:  Mandi Jackson 63  /  Ryan Meyer 70

___________________________________________________________

Weekly  Challenge 
Max Unbroken Wall Ball Shots
______________________

Thursday, August 28, 2014

Run, WBS, Box Jumps, Burpees, Power Snatches

__________________________________________________________

Read/Watch
------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Battle in the Ball Park - Sept 19 & 20
The Wild West Throwdown - Oct 10 & 11

_______________________________________________

WOD  

Strength:
3x3 Pause Front Squats, hold bottom position for 5 seconds  

Barbell:
Burgener Warm-up & Skills Transfer
-then
EMOM x 5 - 3 Snatch High Pulls +1 Top of knee Power Snatch

__________________________________________________________________________

* 20 minute cap on all "For time" workouts

Foundations 
For time:
AMRAP 20
24 Walking Lunges
12 KBS 55/35/26
6  Atomic Sit-ups
Run 200m


Conditioning 
For time:
1 Mile Run
50 WBS
40 Box Jumps 2420
30 Burpees
20 Power Snatches 135/95


Competition 
500 Double-unders for time

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
Brett M - Tall Snatch 135#
Steph Richardson - Push Press 165#
Maggie Beason - Push Press 130#
Jennifer Nelson - Push Press 115#
Renee Johnson - Push Press 115#
Steph Richardson - Push Press 175#
Cameron Donaldson - Push Press 265#
Steph Richardson - Clean & Jerk 175#
Hudson Baker - Clean & Jerk 30#
Tilly Baker - Rope Climb
Lana Smith - HSPU
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Josh Ennis 11:04  /  Kristen Crane 11:05
Conditioning:  Lindsay Morgan 12:41  /  Mark Caldwell 15:44
Competition:  Aaron Kuntz 10:54
50+ Results:  Tony Sterk (C1) 19:54  /  Debbie Strobel (F)13:35
60+ Results:  N/A
Barbell:  Daniel Smith 235#  /  Steph Richardson 125#
Weekly Challenge:  Mandi Jackson 63  /  Mark Caldwell 50

___________________________________________________________

Weekly  Challenge 
Max Unbroken Wall Ball Shots
______________________

Wednesday, August 27, 2014

GHDSU, Step-ups, Push-ups

__________________________________________________________

Read/Watch
* PR & Noteworthy Efforts list updated (scroll down)
------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Battle in the Ball Park - Sept 19 & 20
The Wild West Throwdown - Oct 10 & 11

_______________________________________________

WOD  


Weekly Challenge:  
Max Unbroken Wall Ball Shots, 20/14#

Barbell:
3 x Burgener Warm-up & Skills Transfer
-then
EMOM x 5 - 3 Position Squat Clean:  Hi-hang, Launch, Floor

__________________________________________________________________________

* 20 minute cap on all "For time" workouts

Foundations 
For time:
50 Air Squats
40 Sit-ups
30 Hand Release Push-ups
20 Banded Strict Pull-ups
30 Hand Release Push-ups
40 Sit-ups
50 Air Squats


Conditioning 
3 RFT
15 GHD Sit-ups
20 Front Rack Step-ups, 95/65#, 20" box
30 Deficit Hand-release Pus-ups, 4/2"


Competition 
300' HSW for time
10 Pistols Bar each break or fall

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
Brett M - Tall Snatch 135#
Steph Richardson - Push Press 165#
Maggie Beason - Push Press 130#
Jennifer Nelson - Push Press 115#
Renee Johnson - Push Press 115#
Steph Richardson - Push Press 175#
Cameron Donaldson - Push Press 265#
Steph Richardson - Clean & Jerk 175#
Hudson Baker - Clean & Jerk 30#
Tilly Baker - Rope Climb
Lana Smith - HSPU
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Dallas 3 Rds + 342 reps  /  Kristen 3 Rds + 135 reps
Conditioning:  Ryan Meyer 9:55  /  Theresa Dohm 16:15
Competition:  Lindsay Morgan - 3 Rds + 11 reps  /  Brian B 3 Rds + 32 reps
50+ Results:  Dave Strobel (C1) 10:09
60+ Results:  N/A
Barbell:  N/A
Weekly Challenge:  TBA

___________________________________________________________

Weekly  Challenge 
Max Unbroken Wall Ball Shots
______________________

Tuesday, August 26, 2014

Clean & Jerk, Snatch

Deads, Pull-ups, Run

__________________________________________________________

Read/Watch

Pyrros Dimas Training (video)
Squat Mobility w/ Kelly Starrett | 3 of 3 (video)
WODiac
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)
------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5
The Wild West Throwdown - Oct 10 & 11

_______________________________________________

WOD  


Barbell 
3 x Burgener Warm-up & Skills Transfer

EMOM x 5 - 1 Snatch Grip Push Press + 1 Overhead Squat + 1 Snatch Balance

__________________________________________________________________________

Foundations 
AMRAP 20:
500 Single-unders
30 Burpees


Conditioning 
For time:
30 Clean & Jerks, 135/95/65
30 Power Snatches, 135/95/65


Competition 
AMRAP 20:
7 HSPU
7 Thrusters 135/95#
7 K2E
7 Deads 245/155#
7 Burpees
7 KBS 70/55#
7 Pull-ups


___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

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

___________________________________________________________

Weekly  Challenge 
Max Unbroken Wall Ball Shots
______________________

Monday, August 25, 2014

Deads, Pull-ups, Run

__________________________________________________________

Read/Watch

Pyrros Dimas Training (video)
Squat Mobility w/ Kelly Starrett | 3 of 3 (video)
WODiac
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)
------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5
The Wild West Throwdown - Oct 10 & 11

_______________________________________________

WOD  


Barbell 
3 x Burgener Warm-up & Skills Transfer
Beginner - PVC only / Intermediate - PVC, 15#, 35#  /  Advanced - PVC, 35#, 45#
__________________________________________________________________________

Foundations 
21-15-9 (20 min cap)
Front Squat 95/65/45
Burpee over bar
Hollow Rocks


Conditioning 
For time (20 min cap)
10 Deads 225/135
20 Pull-ups
Run 800m
15 Deads 225/135
15 Pull-ups
Run 400m
20 Deads 225/135
10 Pull-ups
Run 200m



Competition 
For time (20 min cap)
12 Muscle-ups
24 OHS 115/75#
200m Kettle Bell Farmers Carry, 55/35's
24 OHS 115/75#
12 Muscle-ups
___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

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

___________________________________________________________

Weekly  Challenge 
Max Unbroken Wall Ball Shots
______________________


Saturday, August 23, 2014

Burpees, KB Swings, Air Squats

__________________________________________________________

WOD  
AMRAP 30  /  Partner WOD

Scaled:
5 Burpees
10 KB Swings 35/26#
15 Air Squats


RX'd:
5 Burpee Box Jumps 24/20"
10 KB Swings 70/55#
30 Double-unders


* 1 partner does full round while other partner holds plate locked out overhead, then switch, alternating each round.
If partner holding the plate lowers the plate to rest, the other partner must stop their work until the plate is raised back overhead and locked out.
Scaled - 15/10#
RX'd - 25/15#

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  
Conditioning:  
Competition:  
50+ Results:  n/a
60+ Results:  n/a
Barbell:  
Weekly Challenge:  Nick Maire - 1:32  /  Patty Thompson; Mandi Jackson - 1:54

Friday, August 22, 2014

Pull-ups, Deads, Burpees, Power Cleans, T2B, Power Snatch

__________________________________________________________

Read/Watch

Coaching the Thruster (video)
Squat Mobility w/ Kelly Starrett | 2 of 3 (video)
WODiac

------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5
The Wild West Throwdown - Oct 10 & 11

_______________________________________________

WOD  


Barbell 
10 min Clock - Snatch - 5@60%, 4@70%, 3@80%, 2@90%, 1@95%, 1 RM Atpt if 95% was good
10 min Clock - C & J - 5@60%, 4@70%, 3@80%, 2@90%, 1@95%, 1 RM Atpt if 95% was good

*Touch & Go as much as possible
__________________________________________________________________________

Foundations 
14 min clock:
2 mins - Max Reps KBS, 55/35/26#
-rest 1 min
2 mins - Max Reps Goblet Squats, 55/35/26#
-rest 1 min
2 mins - Max Reps KB Lunges, 55/35/26#
-rest 1 min
2 mins - Max Reps KB Deadlifts, 55/35/26#
-rest 1 min
2 mins - Max Reps KB Sit-up, 55/35/26#


Conditioning 
AMRAP 20
60 Pull-up
50 Deadlift, 135/95/65
40 Burpees
30 Power Clean, 135/95/65
20 T2B
10 Power Snatch, 135/95/65


Competition 
For time (20 min cap):
Free Standing Handstand Hold - accumulate 1 min
30 BTN SG Strict Press, 95/65
L-sit Hold - accumulate 2 mins (use paralettes or KBs)
20 BTN SG Push Press, 135/95
Plank Hold - accumulate 3 mins
10 BTN SG Push or Split Jerk, 185/135


___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Lana 18:40  /  Ian Warner 21:00
Conditioning:  Dennie Strobel 4,481m  /  Zach Cramer 5,277m
Competition:  Brett M - 11:19
50+ Results:  n/a
60+ Results:  n/a
Barbell:  Cylas 185#  /  Steph Richardson 175#
Weekly Challenge:  Nick Maire - 1:32  /  Patty Thompson; Mandi Jackson - 1:54

___________________________________________________________

Weekly  Challenge 
Run 546 meters for time
______________________

The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)


Thursday, August 21, 2014

Row

__________________________________________________________

Read/Watch

Squat Mobility w/ Kelly Starrett | 2 of 3 (video)
WODiac
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)

------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5

_______________________________________________

WOD  


Strength: 20 Rep Max Back Squat

__________________________________________________________________________

Foundations 
For time (20 min cap)
Run 400m
30 Burpees
250 Single-unders
30 Power Clean & Jerk 95/65/45#
250 Single-unders
30 Burpees
Run 400m



Conditioning 
20 minutes:
Max distance row



Competition 
Opposing Ladder for time of:
10 Strict Ring Dips
1 Strict HSPU

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:   Mandi Jackson 18:52  /  Dallas 19:54
Conditioning:  Patty -14 Rds / Aaron Kuntz, Jeremiah Wms, Tom Wynn, Jimmy Epperson -14 Rds
Competition:  Daniel Smith - 1 Rd
50+ Results:  Tony Sterk (C1) 10 Rds
60+ Results:   Deb Davis (C1) 13 Rds + 12
Barbell:  Mike Carpenter 285#  /  Steph Richardson 165#
Weekly Challenge:  Nick Maire - 1:32  /  Patty Thompson; Mandi Jackson - 1:54

___________________________________________________________

Weekly  Challenge 
Run 546 meters for time

Wednesday, August 20, 2014

Pull-ups, Burpees

__________________________________________________________

Read/Watch
Mr. Intensity
Squat Mobility w/ Kelly Starrett | 1 of 3 (video)
WODiac
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)

------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5

_______________________________________________

WOD  


Weekly Challenge:
Run 546m for time


Barbell:
Push Press 1-1-1-1-1
-then
Max Reps Push Press @ 80% of 1 RM
__________________________________________________________________________

Foundations 
3 RFT
Walk 400m w/ 45/25/15# Overhead
50 Sit-ups


Conditioning 
AMRAP 20
:90 second clock:
7 Pull-ups
7 Burpees

Score = rounds completed


Competition 
AMRAP 15
HSW 160'
250 Double-unders
15 Deads, 315/225#
5 Muscle-ups

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Lindsay Morgan - 16 rds + 19 reps  /  Jay Webster - 15 rds  
Conditioning:  (this wod had a 20 min time cap) Jeremiah Williams - 4 Rds + 10 rep
Competition:  Ryan Meyer - 1 Rd + 2 reps
50+ Results:  Dave Strobel (C1) - 4 Rds + 7 reps  /  Debbie Strobel (C1) - ?
60+ Results:   N/A
Barbell:  Tom Wynn 195#  /  Lindsay Morgan 100#
Weekly Challenge:  tba

___________________________________________________________

Weekly  Challenge 
Run 546 meters for time

Tuesday, August 19, 2014

Back Squat, Run

__________________________________________________________

Read/Watch
WODiac
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)

------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5

_______________________________________________

WOD  


Barbell
EMOM x 10 - 1 Tall Squat Clean + 1 Push Jerk + 1 Split Jerk

__________________________________________________________________________

Foundations 
AMRAP 20
1 Box Jump, 24/20"
1 Burpee
1 Hollow Rock
* Each round, add 1 rep to each exercise


Conditioning 
5 RFT
21 Back Squats 135/95/65# (from the floor)
Run 400m


Competition 
AMRAP 20:
10 Front Squats, 225/135 (from rack)
10 Muscle-ups
10 Deads, 225/135
10 Muscle-ups
10 Power Cleans, 225/135
10 Muscle-ups

*Run 200m each time muscle-ups are broken

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
Dalton - OHS 155#
Dalton - Front Squat 235#
Glenn Davis - Back Squat 220#
Glenn Davis - Front Squat 135#
Mitch Callahan - Power Clean 245#
Brett M - 1000m Row 3:42
Howard Nelson - 5 consecutive Double-unders
Brett M - "Fran" 3:42
Curtis - OHS 215#
Curtis - Front Squat 295#
Cameron Donaldson - Power Clean 275#
Stuart Grimsley - Front Squat 240#
Debbie Strobel - OHS 115#
Debbie Strobel - Front Squat 145#
Lana - Back Squat 180#
Lana - Front Squat 160#
Rene Johnson - Back Squat 140#
Jason - OHS 165#
Heather Williams - Power Clean 120#
Becca - Squat Clean 145#
Becca - Squat Snatch 110#
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Lindsay Morgan 17:08  /  Jimmy Epperson 19:55
Conditioning:  Dallas 6 Rds + 12 reps  /  5 Rds + 11 reps
Competition:  Brett 5 Rds + 8 reps  /  Mandi 5 Rds
50+ Results:  Dave Strobel (C1) - 6 Rds + 4reps  /  Stuart Grimsley (C2) - 3 Rds + 6 reps  /  Deb Strobel (C1) - 3 Rds + 17 reps  
60+ Results:   Deb Davis (C1) - 3 Rds + 14 reps
Barbell:  Brett M 135#  /  Lindsay 60#
Weekly Challenge:  tba

___________________________________________________________

Weekly  Challenge 
Run 546 meters for time

Monday, August 18, 2014

Deads, Push Jerks, Squat Cleans

__________________________________________________________

Read/Watch
WODiac
Drop Snatch, Snatch Balance, Heaving Snatch Balance (video)
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)

------------------------------------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5

_______________________________________________

WOD  


Barbell
EMOM x 10 - 1 Tall Snatch + 1 Drop Snatch

__________________________________________________________________________

Foundations 
For time (20 min cap):
40-30-20-10
KBS 55/35/26#
Hand Release Push-ups
*Run 546m b/w rounds


Conditioning 
10-9-8-7-6-5-4-3-2-1
Deadlifts 135/95
Push Jerk 135/95
Squat Clean 135/95


Competition 
AMRAP 12
5 G2O, 155/105#
7 Burpee Box Jumps 24/20"
9 T2B

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
_________________________________________________________

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

___________________________________________________________

Weekly  Challenge 
Run 546 meters for time

Sunday, August 17, 2014

Open Gym: Ground to Overhead, Pull-ups, Run

Open Gym is an opportunity to work on anything CrossFit and or do a WOD.

* Sunday Open Gym is for the intermediate to advanced CrossFit member.
If you are not sure if you fall into the intermediate category, please call or email.


Optional WOD

5 RFT
10 Ground to Overhead, 135/95/65#
10 Pull-ups
Run 400m


Saturday, August 16, 2014

Thrusters, Pull-ups, Burpees, Run, Plank

__________________________________________________________

WOD  
Teams of 3
AMRAP 30
5 Thrusters 95/65/45#  |  RX'd - 115/85#
10 Pull-ups/Banded Pull-ups  |  RX'd - C2B
15 Burpees  |  RX'd - Burpee Box Jump, 24/20"
* One partner always running - 400m  |  RX'd - 400m with 45/25# plate
* One partner always planking

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Becca Beu 5:40  /  Jay Webster 6:25
Conditioning:  Lindsay Morgan 3:55  /  Josh Wright 5:35
Competition:  N/A
50+ Results:   Stuart Grimsley (C1) - 9:13  /  Debbie Strobel (C1) - 6:30
60+ Results:  Deb Davis (C1) - 66 reps
Barbell:  Daniel Smith 250 /  Lindsay Morgan 100
Weekly Challenge:  Brett M - 77reps  /  Theresa Dohm - 57reps

___________________________________________________________

Weekly  Challenge 
AMRAP 3:  "Fran"

Friday, August 15, 2014

Deads, Box Jumps

__________________________________________________________

Read/Watch
Learning from Superhumans
Fitness in 100 Words (video)
Proper High-hang Position
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)

--------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Thunder on the Hill - Sept 13
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5

_______________________________________________

WOD  


Barbell:
EMOM x 9 (increase load each set) - Muscle Snatch 1-1-1, Power Snatch 1-1-1, Squat Snatch 1-1-1
-then
EMOM x 9 (increase load each set) - Muscle Clean 1-1-1, Power Clean 1-1-1, Squat Clean 1-1-1

*Increase weight each of the 18 sets
*Score = heaviest Snatch + heaviest Clean - your body weight
__________________________________________________________________________

Foundations 
21-15-9
Front Squats 95/65/45
Burpees


Conditioning 
21-15-9
Deadlifts 245/155#
Box Jumps 30/24"


Competition 
21-15-9
Power Snatch 135/95#
Strict HSPU

___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Renee Johnson 9:32 / Ravi 14:05
Conditioning:  Mandi Jackson 139 reps /  Jason Ruegamer 134 reps
Competition:  N/A
50+ Results:  Stuart Grimsley (C1) - 91 reps  /  Dave Strobel (F) - 1 Rd + 190 reps
60+ Results:  N/A
Barbell:  OHS -  Brett 245# / Julie Smith 135#
Front Squat - Curtis 295# / Lana & Julie Smith 160#
Back Squat - Brian 335#
Weekly Challenge:  Brett M - 77reps  /  Theresa Dohm - 57reps

___________________________________________________________

Weekly  Challenge 
AMRAP 3:  "Fran"

Thursday, August 14, 2014

WBS, Run

__________________________________________________________

Read/Watch
Fitness in 100 Words (video)
The "Dip-Drive" in the Push Press (video)
Slow Motion Clean & Jerk (video)
Proper High-hang Position
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)

--------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5

_______________________________________________

WOD  


Strength:
OH Squat 1-1-1
Front Squat 1-1-1
Back Squat 1-1-1

*Increase load each set / Score = your heaviest lift minus your body weight

__________________________________________________________________________

Foundations 
For time (20 min cap):
50 Air Squats
30 Hollow Rocks
10 GHD Sit-ups
500 Single-unders
10 GHD Sit-ups
30 Hollow Rocks
50 Air Squats



Conditioning 
AMRAP 15
Max Unbroken WBS, 20/14#
Run 400m

*Score = total WBS



Competition 
AMRAP 20:
10 Front Squats, 225/135 (from rack)
10 Muscle-ups
10 Deads, 225/135
10 Muscle-ups
10 Power Cleans, 225/135
10 Muscle-ups

*Run 200m each time muscle-ups are broken
___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Becca Beu 13:24  /  Jason Ruegamer 16:48
Conditioning:  Nate Dogg 107  /  Patty Thompson 98
Competition:  N/A
50+ Results:   Dave Strobel (C1) - 111 reps  
60+ Results:  Deb Davis (C1) - 66 reps
Barbell:  N/A
Weekly Challenge:  Brett M - 77reps  /  Theresa Dohm - 57reps

___________________________________________________________

Weekly  Challenge 
AMRAP 3:  "Fran"

Wednesday, August 13, 2014

Power Snatch, Thruster, SDLHP, HPC, OHS, Deads, F. Squat, S2O, Back Squat

__________________________________________________________

Read/Watch
The "Dip-Drive" in the Push Press (video)
Slow Motion Clean & Jerk (video)
Proper High-hang Position
The importance of Olympic Lifting
Snatch Analysis w/ Chad Vaughn (video)

--------------------------------------------

Local Competitions
2014 Mid America Championship - Aug 28-31 (Labor Day Weekend)
Battle in the Ball Park - Sept 19 & 20
Anarchy in the OK - Oct 4 & 5

_______________________________________________

WOD  


Weekly Challenge:
AMRAP 3:  "Fran"
__________________________________________________________________________

Foundations 
5 RFT (20 min cap)
10 Strict Banded Pull-ups
15 Box Jumps, 24/20"
20 KBS, 55/35#


Conditioning 
Continuously running clock / 115/85/65
Min 1 - Max Reps Hang Power Snatch
Min 2 - Thruster
Min 3 - SDLHP
Min 4 -rest
Min 5 - Hang Power Clean
Min 6 - OHS
Min 7 - Dead
Min 8 -rest
Min 9 - Front Squat
Min 10 - S2O
Min 11 - Back Squat

*Score is total reps


Competition 
AMRAP 20:
10 Front Squats, 225/135 (from rack)
10 Muscle-ups
10 Deads, 225/135
10 Muscle-ups
10 Power Cleans, 225/135
10 Muscle-ups

*Run 200m each time muscle-ups are broken
___________________________________________________________

August PR's & Noteworthy Efforts
Daniel Smith - Power Snatch 205#
Damon Crowley - Deadlift 295#
Brett M - 16 UB Muscle-ups
Angela Gann - Clean + Hang Clean + Jerk 115#
Ravi - 50 unbroken sit-ups
Emily Atterberry - Snatch 55#
Patty Thompson - Clean & Jerk 135#
Denise Wiggington - Power Clean 110#
AJ Webster - Power Snatch 70#  /  Clean & Jerk 100#
Debbie Strobel - Power Snatch 70#  /  Clean & Jerk 125#  /  Power Clean 130#
Ravi - Clean & Jerk 155#
Steph Richardson - Back Squat 255#
Becca - Back Squat 175#
Scott Carmichael - Back Squat 365#
Kelsey Carmichael - Back Squat 125#
Renee Johnson - Back Squat 135#
Drew Williams - Back Squat 375#
Scott Carmichael - Finished 1st WOD as RX'd
Deb Davis - "Jackie" 13:11
Brett M - 1000m Row 3:42
_________________________________________________________

Best Results for Yesterday's WOD 
Foundations:  Lindsay Morgan - 8 Rds + 4 reps  /  Jason Stringfellow - 8 Rds
Conditioning:  Patty Thompson - 3 Rds + 63 reps  /  Dallas Hindman - 2 Rds + 456 reps
Competition:   Ryan Meyer - 5 Rds + 67 meters
50+ Results:   Dave Strobel (F) - 7 Rds
60+ Results:  N/A
Barbell:  Cameron Donaldson 195#  /  Becca Beu 135#
Weekly Challenge:  TBA

___________________________________________________________

Weekly  Challenge 
AMRAP 3:  "Fran"