Tuesday, September 30, 2014

WBS, Row, T2B


mental_illness_awareness_week

October 11, 2014 (Saturday) - Chili Supper/Fundraiser - 5:00-7:00pm 
Tickets - $5 / Ages 7-12 - $2.50 / Under 6 - Free
Win a Kindle Fire HDX - tickets $1 
Location:  Redeemer Lutheran Church / 3700 SE Woodland Rd.

*Mental Illness Facts & Numbers
________________________________________________

Weekly Challenge:
Row 500 meters for time
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer w/ barbell

B.  E2MOM x 3:  2 Clean High Pulls + 1 Clean (full)

C.  Max UB set:  Touch and Go Cleans (full) @ 75% of heaviest from B

____________________________________________________________________

Foundations
5 RFT
21 Goblet Squats 55/35/26#
14 Hang KB Muscle Snatches 55/35/26#
7 Burpees


Conditioning 
For time
150 WBS
Row 1000 or Run 800m
50 T2B

*Score = Time to do WBS and Time for entire WOD


Competition
15 min Clock:
50 Du's
10 C2B

*Score = total Double-unders

____________________________________________________


Fixing the finish position in the press (video)

WODiac
_______________________________________________

Best Results for Fridays WOD
Foundations -  Dallas 10:06  /  Emily Atterberry 11:37
Conditioning -  Nate Dogg - 1 Rd + 18 reps  /  Steph Richardson 1 Rd + 13 reps
Competition -  Jesse 17:03
Masters 50-59 -  Gary Glass 90 reps
Masters 60+ -  N/A
Barbell -  Steph Richardson 85#/105#
Weekly Challenge -  Lana Smith 327m  /  Brian B 385m

Best Results for Yesterdays WOD
Foundations -  Marla McPhail 12:06  /  Dallas 13:01
Conditioning -  Arrow Linde 10:31 /  Jeremiah Williams 11:24  /  Kelli Kelley 13:46
Competition -  N/A
Masters 50-59 -  Stuart Grimsley - (Conditioning) 19:50    
Masters 60+ -  Deb Davis - (Conditioning) 14:19
Barbell -  Daniel Smith 185# / 140#x5  |  Theresa Dohm 95# / 70#x5
Weekly Challenge - TBA
_______________________________________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11

Monday, September 29, 2014

Clean & Jerks, Row, Pull-ups


mental_illness_awareness_week

October 11, 2014 (Saturday) - Chili Supper/Fundraiser - 5:00-7:00pm 
Tickets - $5 / Ages 7-12 - $2.50 / Under 6 - Free
Win a Kindle Fire HDX - tickets $1 
Location:  Redeemer Lutheran Church / 3700 SE Woodland Rd.

*Mental Illness Facts & Numbers
________________________________________________

Weekly Challenge:
Row 500 meters for time
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer w/ barbell

B.  E2MOM x 3:  2 High Pulls + 1 Snatch (full)

C.  Max UB set:  Touch and Go Snatches @ 75% of heaviest from B

____________________________________________________________________

Foundations
3 RFT
50 Reverse Single-unders
40 OH Lunges, 45/25/15# plate
30 KBS 55/35/26#


Conditioning 
For time
30 Clean & Jerks, 135/95/65
Row 1000m or Run 800m
50 Pull-ups


Competition
For time:
100 Push Press, 75/55#
50 GHDSU, 20/14# Ball
30 Muscle-ups (ring or bar)


____________________________________________________


What you should know about artificial sweetners

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  
Conditioning -  
Competition -  
Masters 50-59 -  
Masters 60+ -  N/A
Barbell -  
Weekly Challenge -  
_______________________________________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11

Saturday, September 27, 2014

BLIND DATE 2 / CFB In-House Competition

**All regularly scheduled Saturday classes are cancelled.**
_________________________________________________________________________

Join us as we host our second annual "Blind Date 2", In-house CrossFit Competition where 28 competitors, 14 men and 14 women, will be paired up minutes before they compete in 3 workouts.  Each workout will be announced 10 minutes prior to the first heat.    

The top 5 teams will compete in a final workout and prizes will be awarded to the 1st, 2nd & 3rd place finishers.

The first workout will begin at 9am.  

Bring a friend and your favorite morning beverage and enjoy a morning CrossFit competition.

Friday, September 26, 2014

Strict Press, Back Squat, Deadlift


Due to an in-house competition, there will be no classes this Saturday, September 27th.

______________________________________________________________________________

mental_illness_awareness_week

October 11, 2014 (Saturday) - Chili Supper/Fundraiser - 5:00-7:00pm 
Tickets - $5 / Ages 7-12 - $2.50 / Under 6 - Free
Win a Kindle Fire HDX - tickets $1 
Location:  Redeemer Lutheran Church / 3700 SE Woodland Rd.

*Mental Illness Facts & Numbers
________________________________________________

Weekly Challenge:
10 Pulls to Row As Far As Possible
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer w/ barbell

B.  E2MOM x 3 - 5 Power Snatches 

C.  E2MOM x 3 - 5 Power Clean & Jerks

____________________________________________________________________

Foundations
For time (15 min cap)
Run 2400m or Row 3000m

Conditioning 
AMRAP 9
30 Strict Press, 95/65/35
30 Back Squat, 135/95/65
30 Deadlifts, 185/135/95

*no racks / one bar

Competition
21-15-9
Power Snatches 145/95
Strict Pull-ups

____________________________________________________

Stretching doesn't work (the way you think it does)

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Dallas 310
Conditioning -  Renee Johnson 7:50 /  Nate Dogg 15:03
Competition -  Zach Cramer 16:16  
Masters 50-59 -  Stuart Grimsley (Conditioning) 17:53  /  Debbie Strobel (Foundations) 200
Masters 60+ -  N/A
Barbell -  Nate Dogg 235#  /  Steph Richardson 145#
Weekly Challenge -  Mike Carpenter 379 meters / Lana Smith 327
_______________________________________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11

Thursday, September 25, 2014

T2B

________________________________________________

Weekly Challenge:
10 Pulls to Row As Far As Possible
________________________________________

WOD 

Weekly Challenge:  10 Pulls to Row As Far As Possible

Bar Work
A.  Burgerner Warm-up w/ barbell

B.  Back Squat:  20 RM

____________________________________________________________________

Foundations
AMRAP 20
15 Front Squats 115/75/55
30 Deadlifts 115/75/55
45 Burpees
90 Overhead Lunges 45/25/15# plate
45 Burpees
30 Deadlifts
15 Front Squats

Conditioning 
For time (20 min cap):
100 T2B

Competition
For time (20 min cap)
30 Power Cleans 225/135
* Do 2 Pistols after each rep
____________________________________________________

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Aubrey Baker 13:40  /  Jimmy Epperson 12:39
Conditioning - Zach Cramer 18:44  /  tba
Competition -  Brett M 191 /  Patty Thompson 156
Masters 50-59 -  Glenn Davis (Foundations) 12:06  /  Tony Sterk (Conditioning) 19:30
Masters 60+ -  Deb Davis (Foundations) 12:30
Barbell -  tba
Weekly Challenge -  Zach Cramer 369 meters / Renee Johnson 266 meters
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11

Wednesday, September 24, 2014

Run, Hang Clean Thruster

________________________________________________

Weekly Challenge:
10 Pulls to Row AFAP
________________________________________

WOD 

Weekly Challenge:  10 Pulls to Row AFAP

Bar Work
A.  Burgerner Warm-up

B.  EMOM x 3 - 5 Split Jerks

C.  E2MOM x3 - 5 Pause Front Squats (Strict 3 second pause at absolute bottom depth)

____________________________________________________________________

Foundations
3 RFT
Run 400m or Row 500m
21 Summo Deadlift High-pull, 75/55/35
12 Burpee over bar

Conditioning 
Run 800m or Row 1000
20 Hang Clean to Thruster 135/95
Run 400m or Row 500m
10 Hang Clean to Thruster 135/95#
Run 800m or Row 1000

Competition
15 minute clock:
Max UB T2B
Max UB HSPU
Max UB HSW (3 attempts/use longest attempt)
Max UB DU's (3 attempts/use attempt with most reps)
Max UB Bar Muscle-ups
Max UB WBS
____________________________________________________

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Denise Wiggington 208  /  Mitch Callahan 193
Conditioning - Dallas 218  /  Steph Richardson 178
Competition -  Brett M 9:08
Masters 50-59 -  Rony (Conditioning) 128  /  Renee Glass (Foundations) 221
Masters 60+ -  N/A
Barbell -  Drew Williams 195/135   /  Lana Smith 135/85
Weekly Challenge -  tba
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11

Tuesday, September 23, 2014

Burpees, Pull-ups, WBS, T2B, HSPU

________________________________________________

Weekly Challenge:

________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up

B.  EMOM x 5 - 1 Clean Pull + 1 Squat Clean + 1 Split Jerk

C.  E2MOM x 3 - 5 Push Press

____________________________________________________________________

Foundations
5 Rounds
3 minute clock
100 Single-unders
Max Reps KBS 55/35/26

Conditioning 
5 min - Max Reps Burpees
4 min - Max Reps Pull-ups
3 min - Max Reps WBS, 20/14
2 min - Max Reps T2B
1 min - Max Reps HSPU


Competition
For time:
50 WBS
30 Power Cleans 155/105#
15 Muscle-ups
____________________________________________________

WODiac
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Dallas 400  /  AJ Webster 320 reps
Conditioning - Mitch 7:31  /  Lana Smith 8:36
Competition -  Jesse 8:43
Masters 50-59 -  Glenn Davis (C) 7:23 @ 135  /  Stuart 13:08  
Masters 60+ -  Deb D (C1) 7:54
Barbell -  Daniel Smith 185# Snatch Complex  /  Josh Atterberry 245# x 5 Front Squat w/ 3 sec pause  /  Julie Anderson 105#
Weekly Challenge -  tba
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups
Deb Davis - 2 Bar Muscle-ups!!!!!!!!!!!

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11

Monday, September 22, 2014

Deads, Box Jumps

________________________________________________

Weekly Challenge:

________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up

B.  EMOM x 5 - 1 Snatch Pull + 1 Snatch + 1 Snatch Balance (up to 80% 1 RM Snatch)

C.  E2MOM x 3 - 5 Front Squats - (heavy as possible / 3 sec pause at the bottom)

____________________________________________________________________

Foundations
AMRAP 15:
100 Lunges
75 Push-ups
50 Hollow Rocks
25 Box Jumps
50 Hollow Rocks
75 Push-ups
100 Lunges

Conditioning 
Opposing Ladder of:
1 Deadlift 245/145 - 10 Box Jumps 24/20
*Keep all sets of deads unbroken; 10 Burpee penalty each rest

Competition - "Amanda"
9-7-5
Muscle-ups
Snatches 135/95

____________________________________________________

Show me the arm pits (video)

_______________________________________________

Best Results for Yesterdays WOD
Foundations - 
Conditioning - N/A
Competition -  N/A
Masters 50-59 -  N/A
Masters 60+ -  N/A
Barbell -  
Weekly Challenge -  
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups

_______________________________________

Local Competitions:
The Wild West Throwdown - Oct 10 & 11


Saturday, September 20, 2014

Box Jumps, Push Press, Deadlift High-pulls, Thrusters, Burpees

________________________________________

Partner WOD 

9:00 - Sign-in / Connect / Warm Up
Junk Yard Dog

9:10 - WOD explanation and set-up

9:15 - WOD
AMRAP 30
1 minute - Box Jumps or Step-ups, 20" box
1 minute - Push Press, 75/55#
1 minute - Summo Deadlift High-pull, 75/55#
1 minute - Thruster, 75/55#
1 minute - Burpees

One partner works at a time, tag in and out as needed.
*Score = total reps

9:50 - Cool Down
Bring Sally Up (Flower by Moby) - Air Squats or Push-ups

9:55 - Awards Ceremony
1st, 2nd & 3rd Place / Winners Podium Pic

_______________________________________________

Best Results for Yesterdays WOD
Foundations - Aubrey Baker 18:01
Conditioning - Dalton Henschall 5:07  /  Denise Wiggington 7:15
Competition -  Jessica Bowman 9:19
Masters 50-59 -  N/A
Masters 60+ -  N/A
Barbell -  N/A
Weekly Challenge -  Dallas Hindman 2:03  /  Patty Thompson 2:39
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups

Friday, September 19, 2014

Back Squats

________________________________________________

Weekly Challenge:
50 Burpees for time (3 min cap)
________________________________________

WOD 

Barbell
A.  Burgerner Warm-up

B.  EMOM x 3 - 3 Tall Snatches

C. EMOM x 3 - 3  Tall Cleans

____________________________________________________________________

Foundations
300 Single unders
150 Air Squats
75 Hand Release Push-ups
150 Sit-ups
300 Single unders


Conditioning 
100 Back Squats for time, 95/65 (no racks)
*Run 200m each break


Competition
150 Wall Balls for time, 20/14#

____________________________________________________

650# Squat x 5 (video)

_______________________________________________

Best Results for Yesterdays WOD
Foundations - Lana Smith 9:40  /  Curt Hackler 12:45
Conditioning - N/A
Competition -  N/A
Masters 50-59 -  N/A
Masters 60+ -  N/A
Barbell -  Josh Atterberry 225#  /  Deb Strobel 135#
Weekly Challenge -  Dallas Hindman 2:03  /  Patty Thompson 2:39
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#
Drew Williams - Back Squat 360#
Drew Williams - Clean & Jerk 215#
Tyler - Front Squat 210#
Patty Thompson - 1st Bar Muscle-up
Dallas Hindman - 1st Bar Muscle-up
Josh Atterberry - 5 Bar Muscle-ups
Deb Davis - 2 banded Bar Muscle-ups

_______________________________________

Local Competitions:
Battle in the Ball Park - Sept 19 & 20  Spectator Tickets for Battle in the Ball Park
The Wild West Throwdown - Oct 10 & 11

Thursday, September 18, 2014

Squat Cleans, Ring Dips

________________________________________________

Weekly Challenge:
50 Burpees for time (3 min cap)
________________________________________

WOD 

Barbell
A.  Burgerner Warm-up

B.  Back Squat - 20 Rep Max

____________________________________________________________________

Foundations
5 RFT
10 Hang Power Snatches 95/65/45
10 Hand Release Push-ups
10 Box Jumps 24/20"


Conditioning 
10-9-8-7-6-5-4-3-2-1
Hang Squat Cleans 135/95/65
Ring Dips


Competition - "Ryan"
5 RFT
7 Muscle-ups
21 Burpees

____________________________________________________

Proper Mid-thigh Launch Position
L-sit To Straddle Press To Handstand (video)

_______________________________________________

Best Results for Yesterdays WOD
Foundations - 
Conditioning - Jeremiah Williams 6:50  /  Kelli Kelley 8:18
Competition -  Patty Thompson 20:22 / Dallas 24:43
Masters 50-59 -  Glenn Davis (Conditioning) - 23:25
Masters 60+ -  Deb Davis (Conditioning) - 12:25
Barbell -  N/A
Weekly Challenge -  Dallas Hindman 2:03  /  Patty Thompson 2:39
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#

_______________________________________

Local Competitions:
Battle in the Ball Park - Sept 19 & 20  Spectator Tickets for Battle in the Ball Park
The Wild West Throwdown - Oct 10 & 11

Wednesday, September 17, 2014

Thruster, Pull-ups, Row

________________________________________________

Weekly Challenge:
50 Burpees for time (3 min cap)
________________________________________

WOD 

Weekly Challenge:  50 Burpees for time (3 min cap)


Barbell
A.  Burgerner Warm-up

B.  EMOM x 4 - 5 Split Jerks

____________________________________________________________________

Foundations 
AMRAP 15
50 Unbroken Single-unders
15 Unbroken Kettle Bell Swings, 35/26#

Conditioning 
For time:
30 Squat Clean to Thrusters, 95/65
30 Pull-ups
30 Calorie Row


Competition 
For Time:
50-40-30-20-10 Wall Balls
100-80-60-40-20 Double-unders

____________________________________________________

Proper Mid-thigh Launh Position
L-sit To Straddle Press To Handstand (video)

_______________________________________________

Best Results for Yesterdays WOD
Foundations - Kelli2 178  /  Jay Webster 141
Conditioning - Aaron Kuntz 15:31  /  Jamie Jones 17:25
Competition -  Steph Richardson 14:13
Masters 50-59 -  Glenn Davis (Foundsations) - 140  /  Tony Sterk (Conditioning) - 18:39
Masters 60+ -  Deb Davis (Foundations) - 
Barbell -  Daniel Smith 210#
Weekly Challenge -  
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#

_______________________________________

Local Competitions:
Battle in the Ball Park - Sept 19 & 20  Spectator Tickets for Battle in the Ball Park
The Wild West Throwdown - Oct 10 & 11

Tuesday, September 16, 2014

Thrusters, Pull-ups, Burpees

________________________________________________

Weekly Challenge:
50 Burpees for time (3 min cap)
________________________________________

WOD 

Barbell
A.  Burgerner Warm-up

B.  EMOM x 5 - 1 Clean (full) from above the knees (launch position)

C.  E2MOM x 3 - 5 Clean & Jerks
____________________________________________________________________

Foundations 
For time:
Run 200m
15 Summo Deadlift High-pulls, 75/55
30 Box Jumps 24/20
45 Thrusters, 75/55
30 Box Jumps, 24/20
15 Summo Deadlift High-pulls, 75/55
Run 200m


Conditioning 
AMRAP 20
5 Thrusters 95/65#
10 Pull-ups
15 Burpees


Competition 
AMRAP 15:
50 yard Sled Push, 135/90#
10 GH Raise
30 WBS


____________________________________________________

L-sit To Straddle Press To Handstand (video)

_______________________________________________

Best Results for Yesterdays WOD
Foundations - Kelli2 178  /  Jay Webster 141
Conditioning - Aaron Kuntz 15:31  /  Jamie Jones 17:25
Competition -  Steph Richardson 14:13
Masters 50-59 -  Glenn Davis (Foundsations) - 140  /  Tony Sterk (Conditioning) - 18:39
Masters 60+ -  Deb Davis (Foundations) - 
Barbell -  Daniel Smith 210#
Weekly Challenge -  
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#

_______________________________________

Local Competitions:
Battle in the Ball Park - Sept 19 & 20  Spectator Tickets for Battle in the Ball Park
The Wild West Throwdown - Oct 10 & 11


Monday, September 15, 2014

Row, T2B

________________________________________________

Weekly Challenge:
50 Burpees for time (3 min cap)
________________________________________

WOD 

Barbell
A.  Burgerner Warm-up

B.  EMOM x 5 - 1 Snatch (full) from above the knee (launch position)

C.  E2MOM x 3 - 5 Snatches (full)
____________________________________________________________________

Foundations 
For time:
AMRAP 3 - Squat Clean 95/65/45
-rest :60
AMRAP 3 - Hollow Rocks
-rest :60
AMRAP 3 - Push Press 95/65/45

Conditioning 
For time:
Row 1000m
30 T2B
Row 750m
25 T2B
Row 500m
20T2B

Competition 
For time:
10-9-8-7-6-5-4-3-2-1
OHS 135/95
Pistols

____________________________________________________

L-sit To Straddle Press To Handstand (video)

_______________________________________________

Best Results for Yesterdays WOD
Foundations - 
Conditioning - 
Competition - 
Masters 50-59 -  
Masters 60+ - 
Barbell -  
Weekly Challenge -  
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#

_______________________________________

Local Competitions:
Battle in the Ball Park - Sept 19 & 20  Spectator Tickets for Battle in the Ball Park
The Wild West Throwdown - Oct 10 & 11

Saturday, September 13, 2014

Row, Squat, Pull-ups, Sit-ups, Push-ups

________________________________________________

Weekly Challenge:
2 minute clock:  Max Single or Double-unders
________________________________________

WOD 

2 Player Team

6 minutes max Calorie Row
6 minutes max reps Back Squat (115/75/45)
6 minutes max reps Pull-ups / Banded Pull-ups
6 minutes max reps GHD Sit-ups / Hollow Rocks
6 minutes max reps HSPU / Hand Release Push-ups

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

Only one athlete working at a time, switch as necessary.
No rest b/w exercises, immediately rotate after each 6 minute interval.
Score = total reps completed by your team

____________________________________________________

Best Results for Yesterdays WOD
Foundations - Jay Webster 13:37 / Jessica Bowman 14:08
Conditioning - Patty Thompson 11:06 / Brody 12:30
Competition -  Daniel Smith 11:16 / Steph Richardson 15:47
Masters 50-59 -  N/A
Masters 60+ - N/A
Barbell -  Daniel Smith 180# & 215#  /  Patty Thompson 95# & 105#
Weekly Challenge -  Patty - 181 DU's / Mandi - 387 Single-unders
                                   Daniel Smith - 193 DU's / Rahul - 340 Single-unders
_____________________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#

Friday, September 12, 2014

KBS, GHDSU, Double-unders

________________________________________________

Weekly Challenge:
2 minute clock:  Max Single or Double-unders
________________________________________

WOD 

Barbell
A.  Burgerner Warm-up, 45/35/15# bar

B.  Power Snatch 5-5-5-5

C.  Power Clean & Push Jerk 5-5-5-5
____________________________________________________________________

Foundations 
Lunges 100m
OH Carry 200m, 45/25/15# plate
Farmers Carry 400m, 25/15# plates
Run 800m
*Do 5 Burpees every time you stop to rest

Conditioning 
30-20-10
KBS 70/55/35#
GHDSU
*100 Double-unders b/w rounds

Competition 
21-15-9
HSPU
Box Jumps 30/24
C2B

____________________________________________________

Handstand Walk Progression (video)


_______________________________________________

Best Results for Yesterdays WOD
Foundations - Jason Ruegamer 12:45 / Mandi Jackson 13:10
Conditioning - Patty Thompson 7+3 / Ryan Meyer 7+12
Competition -  Brian B 23:59
Masters 50-59 -  Dave Strobel 6 Rds
Masters 60+ - N/A
Barbell -  Cameron Donaldson 410#  /  Lana Smith 205#
Weekly Challenge -  Patty - 181 DU's / Mandi - 387 Single-unders
                                   Brett - 187 DU's / Rahul - 340 Single-unders
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
Curtis Hackler - Back Squat 335#
Dallas - Back Squat 190# x 22 reps
Kelsey Meicke - Back Squat 125#
Cameron Donaldson - Back Squat 410#
Mandi Jackson - 387 UB Single-unders
Damon Crawley - Back Squat 225#
Debbie Strobel - Back Squat 175# 
Lana Smith - Back Squat 205#
Ashton Johnson - Back Squat 170#
Amy Townsend - Back Squat 145#
Jason Townsend - Back Squat 290#

_______________________________________

Local Competitions:
Thunder on the Hill - Sept 13
The Wild West Throwdown - Oct 10 & 11

Thursday, September 11, 2014

Power Cleans Burpees

________________________________________________

Weekly Challenge:
2 minute clock:  Max Single or Double-unders
________________________________________

WOD 

Barbell
A. Burgerner Warm-up, 45/35/15# bar

B. Back Squat 1-1-1-1-1 

C. Max reps Back Squat @ 80% of heaviest from B
____________________________________________________________________

Foundations - "Never Forget"
9 RFT
11 Air Squats
11 KBS 55/35/26#
11 Box Jumps 24/20"


Conditioning - "9/11 Hero"
AMRAP 13
9 Power Cleans 135/95
11 Burpees


Competition - "The Towers"
2 RFT
9 Deads 315/225
11 Muscle-ups
Run or Row 2001m

____________________________________________________

Hang Power Clean Technique (video)


_______________________________________________

Best Results for Yesterdays WOD
Foundations - Glenn 18:40 / Keleigh 16:50
Conditioning - Jeremiah 56  /  Theresa Dohm 55
Competition -  N/A
Masters 50-59 -  Tony Sterk (Conditioning) 20 pull-ups  /  Deb Davis 5 Pull-ups
Masters 60+ - N/A
Barbell -  Nate Dogg 225# x 5  /  Steph Richardson 135 x 5
Weekly Challenge -  Patty - 179 DU's / Renee - 375 Single-unders
                                   Brett - 181 DU's / Rahul - 340 Single-unders
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
Paul Richardson - Clean 245#
Dallas - Clean 215#
Angela Gann - Clean & Jerk 135#
Lana Smith - Squat Clean 135#
Patty Thompson - 125 unbroken Double-unders
Lindsay Morgan - Squat Clean 140#
_______________________________________

Local Competitions:
Thunder on the Hill - Sept 13
The Wild West Throwdown - Oct 10 & 11

Wednesday, September 10, 2014

Power Snatch, T2B, Pull-ups

________________________________________________

Weekly Challenge:
2 minute clock:  Max Single or Double-unders
________________________________________

WOD 

Weekly Challenge
2 minute clock:  Max Single or Double-unders

Skill 
Handstand w/ toes on box - 5 x 0:10
Straight Body Lever - 5 x 0:10 decent (demo video)

Barbell
A. Bergerner Warm-up 

B. 3 Position Drill - 10 (5 snatch grip/5 clean grip) x Floor, Launch, High-hang, 45/35# bar

C. E2MOM x 3 - 5 Split Jerks

D. Max reps Split Jerks @ 80% of heaviest set from C
____________________________________________________________________

Foundations
For time:
100 Push-ups
Run 800m or Row 1000m
100 Hollow Rocks
Run 800m or Row 1000m

Conditioning
15 minute clock:
21-15-9
Power Snatch 115/75
T2B
-then ME Pull-ups
*Score = total pull-ups

Competition
AMRAP 12
30 UB WBS
1 Feet to ceiling L-sit Rope Climb

____________________________________________________

Hang Power Clean Technique (video)


_______________________________________________

Best Results for Yesterdays WOD
Foundations - Dallas 9:40  /  Sarah Dunham 11:40
Conditioning - Ryan Meyer 158  /  Patty Thompson 135
Competition -  Paul Richardson 72
Masters 50-59 -  Dave Strobel (Foundations) 14:04
Masters 60+ - N/A
Barbell -  Angela Gann - Clean & Jerk 135#  /   Paul R & Jeremiah W - Clean & Jerk 245#
Weekly Challenge - tba
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
_______________________________________

Local Competitions:
Thunder on the Hill - Sept 13
The Wild West Throwdown - Oct 10 & 11

Tuesday, September 9, 2014

Row, Burpees, Run, Box Jumps, Double-unders

________________________________________________

Weekly Challenge:
2 minute clock:  Max Single or Double-unders
________________________________________

WOD 

A. Bergerner Warm-up 

B. EMOM x 5 - 1 Clean & Jerk (work to a heavy set)

C. EMOM x 3 - 5 Touch & Go Clean & Jerks @ 60%
_____________________________________________________

Foundations
For time:
50 Deadlifts
40 Back Squats
30 Push Press
20 Squat Cleans
10 Overhead Squats
95/65/45#

Conditioning
AMRAP 15
Row 1000m
30 Burpees
Run 800m
30 Box Jumps 24/20
-then
AMRAP Double-unders in time remaining

Competition
AMRAP 12
5 Power Snatch 155/95
Muscle-up to ME Ring Dips
*Score = total Ring Dips

____________________________________________________

Straight arms on the pull-ups (video)
Matt Fraser snatches 315lb (video)


_______________________________________________

Best Results for Yesterdays WOD
Foundations - Vishwa 7:10 / Renee Johnson 7:13
Conditioning - Lindsay Morgan 5 + 21 / Joe Ali 5 + 15
Competition -  Brett M 9:38
Masters 50-59 -  Glenn Davis 4 + 30 reps
Masters 60+ - N/A
Barbell -  Steph Richardson - 120#  /  Nate Dogg & Brett M - 185#
Weekly Challenge - tba
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!

Brett M - Power Snatch 195#
Sarah Dunham - 4 Unbroken Butterfly Pull-ups
_______________________________________

Local Competitions:
Thunder on the Hill - Sept 13
The Wild West Throwdown - Oct 10 & 11

Monday, September 8, 2014

GHDSU, Deads, Box Jumps

________________________________________________

Weekly Challenge:
2 minute clock:  Max Single or Double-unders
________________________________________

WOD 

A. Bergerner Warm-up

B. EMOM x 5 - 1 Snatch (work to a heavy set)

C. EMOM x 3 - 5 Touch & Go Snatches @ 60%
_____________________________________________________

Foundations
3 RFT:
150 Single-unders
50 Air Squats

Conditioning
AMRAP 15
15 GHDSU
15 Deadlifts 225/135
15 Box Jumps 24/20"

Competition
For time:
30 Strict  HSPU
30 Back Rack Bulgarian Split Squat, 95/65# (20" box)
30 Muscle-ups

____________________________________________________

Straight arms on the pull-ups (video)
Matt Fraser snatches 315lb (video)


_______________________________________________

Best Results for Yesterdays WOD
Foundations - 
Conditioning - 
Competition -   
Masters 50-59 - 
Masters 60+ - 
Barbell - 
Weekly Challenge -
________________________________________________

September PR's & Noteworthy Efforts
Daniel Smith - Snatch (full) 225#!!!


_______________________________________

Local Competitions:
Thunder on the Hill - Sept 13
The Wild West Throwdown - Oct 10 & 11

Saturday, September 6, 2014

Single-unders, SDLHP, WBS, Box Jumps, Deads, HPC, Push Jerk, Lunges, Push-ups, Hollow Rocks, Squat Jumps, Pull-ups

________________________________________________

Weekly Challenge:
2 Minute Clock:  Max reps Squat Jumps, 45/35# bar
________________________________________

WOD

With a partner complete the following:

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

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

- Rest/Transition - 2 mins

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

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

- Rest 2 mins

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

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

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

____________________________________________________

Best Results for Yesterdays WOD
Foundations - Dallas - 18+12reps  /  Lindsay - 17+ 17reps
Conditioning - Alexander 14:19  /  Patty 18:20
Competition -  Dave Strobel -12:50
Masters 50-59 - Dave Strobel - (Competition) - 12:50
Masters 60+ - n/a
Barbell - Nate Dogg 150# Snatch / Cameron 175# Clean
Steph & Patty - 85# Snatch  /  Steph 115# Clean
Weekly Challenge - Keleigh 65  /  Jay Webster 79
________________________________________________