Saturday, November 29, 2014

Box Jumps, Pull-ps, KBS, Lunges, T2B, Push Press, Hip Ext, WBS, Burpees, Double-unders


WOD 
With a partner complete the following / one works while one rests / switch as deeded

AMRAP 30:
50 Box Jumps / Step -ups 24/20"
50 Pull-ups / Jumping
50 KBS 55/35/25
50 Walking Lunges / OH Walking Lunges 45/25
50 Toes To Bar / Knee-ups
50 Push Press, 45/35
50 Hip Extensions (pause at top)
50 WBS 20/24#
50 Burpees
50 Double-unders / 150 Single-unders


____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)


Friday, November 28, 2014

Run, Thrusters, Pull-ups

*10am Class Only Today
_______________________

Weekly Challenge:
5 min Clock - AMRAP Wall Ball Shots, 20/14#
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Power Snatch 5 x 2 @ 80%  /  Clean & Jerk 5 x 2 @ 80%

_________________________________________________________________________

Foundations
4 mins max Singles
3 mins max Deads, 95/65/45
2 mins max Hang Squat Cleans, 95/65/45
1 mins max Shoulder to Overhead, 95/65/45
2 mins max Hang Squat Cleans, 95/65/45
3 mins max Deads, 95/65/45
4 mins max Box Jumps, 24/20"

Conditioning
5 RFT
Run 200m
15 Thrusters 75/55/35
9 Pull-ups


Competition
5 Rounds
3 Min Clock
30 KBS 55/35
Max Reps Strict Pull-ups
-rest :60
*Score = total pistols
____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Dallas 521  /  Aubrey 478
Conditioning -  Patty 125  /  Bryon Waits 108
Competition -  Ryan 17:04
Masters 50-59 - Dave Strobel (Foundations) 408
Masters 60+ -  Deb Davis 59 reps
Barbell -  Steph 175# /  Brett M 255#
Weekly Challenge - Theresa Dohm 131  /  Dallas 126

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#
Jess Wade - 2 Double-unders
Cameron Donaldson - Strict Press 225# / Back Squat 425# / Deadlift 500# / CF Total 1150#
Dalton - C&J 185#
Patty Thompson - 126 Unbroken Double-unders
Ryan Meyer - Clean 295# / Power Clean 275# / Back Squat 380#
Tom Wynn - Split Jerk 225#
Curt Hackler - 20 Rep Max Back Squat - 255#
Brett M - 20 RM Back Squat - 225#
Dave Strobel - 20 RM Back Squat - 185#
Steve Johnson - Back Squat 275# / Deadlift 355# / Power Clean 155#
Theresa Dohm - Overhead Squat 130# / Hang Squat Snatch  110# / 131 WBS in 5 mins
Josh Ennis - Power Clean 205#
Daniel Smith - Squat Clean 285# / Push Press 240#x2
Patty Thompson - Squat Clean 130#
Lana Smith - Squat Clean 140#
AJ Webster - 4 consecutive kipping Pull-ups
Marla - 10 Butterfly Pull-ups  /  Push Jerk 130#
Brett M - Push Jerk 255#
Deb Davis - "14.2" 59 reps...last year only 9 reps
_______________________________________

Local Competitions
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Thursday, November 27, 2014

Happy Thanksgiving



No classes today...Happy Thanksgiving everyone!


Friday Schedule - 10am class only.

Wednesday, November 26, 2014

OHS, C2B

Weekly Challenge:
5 min Clock - AMRAP Wall Ball Shots, 20/14#
________________________________________

WOD 

Weekly Challenge:  5 min Clock - AMRAP Wall Ball Shots, 20/14#

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Strict Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1

_________________________________________________________________________

Foundations
AMRAP 18
100 Air Squats
80 Lunges
60 Push-ups
40 Box Jumps
20 KBS 55/35/25


Conditioning  - "14.2"
Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 Rounds of:
10 Overhead Squats
10 C2B Pull-ups

From 3:00-6:00
   2 Rounds of:
12 Overhead Squats
12 C2B Pull-ups

From 6:00-9:00
   2 Rounds of:
14 Overhead Squats
14 C2B Pull-ups

Etc., following same pattern until you fail to complete both rounds


Competition
For time:
30 HSPU
30 Ring Dips
30 Bench Press 225/135#

____________________________________________________
WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Daniel W 14 + 9  /  Angela Gann 14 + 10
Conditioning -  Theresa Dohm 16:47  /  Dallas 18:45
Competition -  Renee Johnson  174  /  Brian B 160
Masters 50-59 -  Stuart Grimsley (Conditioning) 3 Rds + 5 reps  /  Kyle Reeder 19:19
Masters 60+ -  n/a
Barbell -  Daniel Smith 285#  /  Julie Anderson 145#
Weekly Challenge - Theresa Dohm 131

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#
Jess Wade - 2 Double-unders
Cameron Donaldson - Strict Press 225# / Back Squat 425# / Deadlift 500# / CF Total 1150#
Dalton - C&J 185#
Patty Thompson - 126 Unbroken Double-unders
Ryan Meyer - Clean 295# / Power Clean 275# / Back Squat 380#
Tom Wynn - Split Jerk 225#
Curt Hackler - 20 Rep Max Back Squat - 255#
Brett M - 20 RM Back Squat - 225#
Dave Strobel - 20 RM Back Squat - 185#
Steve Johnson - Back Squat 275# / Deadlift 355# / Power Clean 155#
Theresa Dohm - Overhead Squat 130# / Hang Squat Snatch  110# / 131 WBS in 5 mins
_______________________________________

Local Competitions
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Tuesday, November 25, 2014

Wall Climbs, Hollow Rock to Supermans, Muscle Snatches

Weekly Challenge:
5 min Clock - AMRAP Wall Ball Shots, 20/14#
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Muscle Clean 3-3-3
Power Clean 2-2-2
Full Clean 1-1-1

_________________________________________________________________________

Foundations
"Death by Burpees"


Conditioning 
5 RFT
5 Wall Climbs
10 Hollow Rock to Supermans
15 Muscle Snatches 75/55#


Competition 
ME UB Sled Push for distance, 4/2 plates (turn sled around vs stopping and removing sled handles)
-rest 2 mins
ME UB Squat Cleans, 135/95#
-rest 2 mins
ME UB WBS, 20/14#

*Score = total yards + reps

____________________________________________________
WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Sarah Dunham 6:47  /  Jay Webster 8:13
Conditioning -  Dallas 7 + 21  /  Patty 6 + 59
Competition -  Ryan Meyer - 5 rds  /  Steph Richardson 4 + 11reps
Masters 50-59 -  Renee Glass (Foundations) 9:30  / Tony Sterk (Conditioning) 4 + 50  /  Glenn Davis (Foundations) 9:09
Masters 60+ -  Deb Davis (Foundations) 9:12
Barbell -  Cameron Donaldson 185#  /  Theresa Dohm 110#
Weekly Challenge - tba

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#
Jess Wade - 2 Double-unders
Cameron Donaldson - Strict Press 225# / Back Squat 425# / Deadlift 500# / CF Total 1150#
Dalton - C&J 185#
Patty Thompson - 126 Unbroken Double-unders
Ryan Meyer - Clean 295# / Power Clean 275# / Back Squat 380#
Tom Wynn - Split Jerk 225#
Curt Hackler - 20 Rep Max Back Squat - 255#
Brett M - 20 RM Back Squat - 225#
Dave Strobel - 20 RM Back Squat - 185#
Steve Johnson - Back Squat 275# / Deadlift 355# / Power Clean 155#
Theresa Dohm - Overhead Squat 130# / Hang Squat Snatch  110# / 131 WBS in 5 mins
_______________________________________

Local Competitions
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2


Monday, November 24, 2014

Reverse Singles, Burpees, Pull-ups

Weekly Challenge:
5 min Clock - AMRAP Wall Ball Shots, 20/14#
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Muscle Snatch 3-3-3
Power Snatch 2-2-2
Full Snatch 1-1-1

_________________________________________________________________________

Foundations
10-9-8-7-6-5-4-3-2-1-10
Burpees
KBS, 55/35/25


Conditioning 
AMRAP 20:
50 Reverse Singles
20 Alt single leg Burpees to 4" plate
10 Pull-ups


Competition 
AMRAP 10
10 Front Squats 185/135
10 Deadlifts 185/135

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

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

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2


Saturday, November 22, 2014

Push-ups and stuff


WOD  

Blind Date


____________________________________________________
Secrets of GAINZ (article)

"The L sit may be the most effective ab exercise.  Athletes than can hold it for 3 minutes, 
subsequently find all other ab work easy."  --Greg Glassman


WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Renee Johnson 13:45  /  Ben 89 reps  
Conditioning -  Dallas 10:52  /  Renee Johnson 16:25
Competition -  Curtis - 45 thrusters
Masters 50-59 -  Dave Strobel (Foundations) 9:48  /  Debbie Strobel (Foundations) 12:30
Masters 60+ -  n/a
Barbell -  n/a
Weekly Challenge -  Ravi 457 singles  /  Lana 407 singles  /  Patty 176 doubles  /  Brett 175 doubles

Friday, November 21, 2014

GHD, HSPU

Weekly Challenge:
2 mins - Max Single or Double-unders
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Snatch:  10 x 3 @ 60%
Clean & Jerk:  7 x 3 @ 60%

_________________________________________________________________________

Foundations
100 Thrusters, 75/55/35#
*EMOM do 3 Burpees


Conditioning 
3 RFT
30 GHD
15 HSPU


Competition 
For time
50 Yard HSW
50 T2B
50 Thrusters 115/75#

____________________________________________________
Secrets of GAINZ (article)

"The L sit may be the most effective ab exercise.  Athletes than can hold it for 3 minutes, 
subsequently find all other ab work easy."  --Greg Glassman


WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Ashton 1568  /  Ravi 1565
Conditioning -  Dallas 12:52  /  Jessica 17:49
Competition -  Ryan Meyer 519
Masters 50-59 -  Tony Sterk (Conditioning) 17:21
Masters 60+ -  n/a
Barbell -  Eric 300#  /  Denise Wiggington 125#
Weekly Challenge -  Ravi 457 singles  /  Aubrey 367 singles  /  Patty 176 doubles  /  Brett 175 doubles


_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Thursday, November 20, 2014

Row, WBS, T2B

Weekly Challenge:
2 mins - Max Single or Double-unders
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Back Squat - 20 Rep Max

_________________________________________________________________________

Foundations
AMRAP 20:
500 Singles
5 Burpees
400 Singles
10 Burpees
300 Singles
15 Burpees
200 Singles
20 Burpees
100 Singles
25 Burpees


Conditioning 
Row 2K
50 WBS, 20/14#
30 T2B


Competition 
Continuous Clock:
5 mins - Max distance Sled Push 5/3 plates
-then, 3 rounds of
1 min - max cal Row
1 min - 1 Arm Snatch 80/50#
1 min - Burpees
-rest :60


Score = yards + reps

____________________________________________________
Secrets of GAINZ (article)

"The L sit may be the most effective ab exercise.  Athletes than can hold it for 3 minutes, 
subsequently find all other ab work easy."  --Greg Glassman


WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Kristen Crane 7:46  /  Bryon Waits 9:26
Conditioning -  Dallas 313  /  Patty 290
Competition -  Josh Wright 15:33
Masters 50-59 - Tony Sterk (Conditioning) 200  /  Glenn Davis (Foundations) 12:26
Masters 60+ -  n/a
Barbell -  Patty, Maggie, Julie Anderson 130#  /  Josh Wright 265#
Weekly Challenge -  Ravi 457 singles  /  Aubrey 367 singles  /  Patty 176 doubles  /  Brett 175 doubles


_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Wednesday, November 19, 2014

Push-ups, Box Jump Overs, KBS, Burpees, Wall Climbs

Weekly Challenge:
2 mins - Max Single or Double-unders
________________________________________

WOD 

Weekly Challenge:  2 mins - Max Single or Double-unders

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Push Jerk:  3@50%, 3@60%, 3@70%, 3@80%, 2@90%, 1@95% 

_________________________________________________________________________

Foundations
7 RFT
7 Hang Squat Cleans, 95/65/45#
7 Burpees


Conditioning 
AMRAP 20
50 Push-ups
40 Box Jump Overs 24/20
30 KBS 70/55/35
20 Burpees
10 Wall Climbs


Competition 
For time:
3 RFT
10 Muscle-ups
1 Min L-sit Hold
10 Pistols


____________________________________________________
Secrets of GAINZ (article)

"The L sit may be the most effective ab exercise.  Athletes than can hold it for 3 minutes, 
subsequently find all other ab work easy."  --Greg Glassman


WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Kristen Crane (35# KB) 13 +1  /  Zach Cramer 12 + 9
Conditioning -  Nate Dogg & Mark Caldwell 38 reps  /  Steph Richardson 36 reps
Competition -  Cameron Donaldson 1150#  /  Julie Anderson 510#
Masters 50-59 -  Dave Strobel (Foundations) 9 + 15  / Debbie Strobel (Foundations) 10 + 5
Masters 60+ -  n/a
Barbell -  n/a
Weekly Challenge -  tba

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2


Tuesday, November 18, 2014

WBS, Power Snatches

Weekly Challenge:
2 mins - Max Single-unders
________________________________________

WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  10 x 3 Position Clean @ 60%:  1 Clean High-Pull + 1 Clean from Floor, Knee, Pockets

_________________________________________________________________________

Foundations
AMRAP 20:
5 Burpees
10 KBS, 55/35/25
15 Hollow Rocks


Conditioning 
7 Rounds / :60 clock
15 Wall Ball Shots 20/14#
AMRAP Power Snatches 115/85 in time remaining
-rest :60

*Score = total Power Snatches


Competition - "CrossFit Total"
3 attempts to find heaviest lift for each of the following:
Strict Press 1-1-1
Back Squat 1-1-1
Deadlift 1-1-1

____________________________________________________

Ring Dips (video)

"The L sit may be the most effective ab exercise. Athletes that can hold it for 3 minutes, subsequently find all other Ab work easy." --Greg Glassman

WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Aubrey B 15:06  /  Jimmy Epperson 17:23
Conditioning -  Aaron K 14:27  /  Lindsay M 14:42
Competition -  Daniel Smith 19 reps  /  Patty T 7 reps
Masters 50-59 - Tony Sterk 13:49
Masters 60+ -  Deb Davis (Conditioning) 15:35  /  Carolyn Morgan (Foundations) 3 Rds
Barbell -  
Weekly Challenge -  

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Monday, November 17, 2014

T2B, Power Cleans

Weekly Challenge:
2 mins - Max Single-unders
________________________________________

WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  10 x 3 Position Snatch @ 60%:  1 Snatch High-Pull + 1 Snatch from Floor, Knee, Pockets

____________________________________________________________________

Foundations
3 RFT
50 OH Lunges, 45/25/15
50 HR Push-ups


Conditioning
3 RFT
30 T2B
15 Power Cleans 135/95/65


Competition
5 Rounds
3 min clock:
Row 300m
5 C2B
10 Burpees
5 C2B
AMRAP Deadlifts in remaining time, 315/205#
-rest :60

*Score = total Deads

____________________________________________________

Ring Dips (video)

WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

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

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2


Saturday, November 15, 2014

Push Press, KBS, Box Jumps, Burpees, Run

WOD 

Teams of  2 or 3  /  AMRAP 30

10 Push Presses, 115/85/45
10 KBS, 55/35/25#
10 Box Jumps, 24/20"

Partners complete full rounds before switching.
While one partner completes a full round, the other must complete 5/10 Burpees and Run 200m before starting their turn.

____________________________________________________


Best Results for Yesterdays WOD
Foundations -  Lindsay 17:03  /  Jimmy E 20:00
Conditioning - Patty 15:29  /  Aaron 19:29
Competition - Ryan Meyer 46
Masters 50-59 -  Dave Strobel 332
Masters 60+ -  n/a
Barbell -  Lindsay 85#/95#
Weekly Challenge -  Lindsay Morgan 1:14  /  Tim Dunham :49

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Friday, November 14, 2014

Power Cleans, Wall Ball Shots, Double-unders

Weekly Challenge:
30 Burpees for time
*Time to beat - :55 seconds
________________________________________

WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  Power Snatch 4 x 3:  work to a 3 RM

C.  Power Clean & Jerk 4 x 3:  work to a 3 RM

____________________________________________________________________

Foundations
For Time:
10 Burpees
100 Hollow Rocks
10 Burpees
200 Lunges
10 Burpees
100 HR Push-ups


Conditioning
5 RFT
10 Power Clean 135/95/65
20 Wall Ball Shots
30 Double-unders


Competition
AMRAP 20
Squat Clean & Jerk, 185/135/95#

____________________________________________________

Test Your Mental Fitness with Wall Balls


WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Wednesdays WOD
Foundations -  Ravi 150  /  Tiffany Fitzsimmons 107
Conditioning -  Aaron Kuntz 16:58  /  Julie 19:12
Competition -  Brett M 11:30
Masters 50-59 -  Glenn 80 reps  /  Carolyn Morgan 35 reps
Masters 60+ -  n/a
Barbell -  Dallas 175  /  Julie Anderson 125#
Weekly Challenge -  

Best Results for Yesterdays WOD
Foundations -  Zach Cramer 15:00  /  Kristen Crane 15:35
Conditioning -  Patty Thompson 20:00  / Cameron Donaldson 20:00  
Competition - Ryan Meyer 329
Masters 50-59 -  Dave Strobel 19:17
Masters 60+ -  n/a
Barbell -  Cameron 340#
Weekly Challenge -  Lindsay Morgan 1:14  /  Brett M 1:01

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Thursday, November 13, 2014

KBS, WBS, Pull-ups, Run

Weekly Challenge:
30 Burpees for time
*Time to beat - :52 seconds
________________________________________

WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  5 x 3 Back Squats - stop in the rock bottom, no bounce out / increase load each set

C.  Max reps Back Squat @ 85% of heaviest from B

____________________________________________________________________

Foundations
15 Burpees
Run 800m
500 Singles
Row 1000m
15 Burpees


Conditioning 
For Time:
75 KBS, 55/35/25#
50 WBS, 20/14#
25 Pull-ups
Run 400m
25 Pull-ups
50 WBS
75 KBS

*Partition as needed


Competition
AMRAP 12
100 Double-unders
10 Deads 315/225/155#


____________________________________________________

Proper Starting Position for Oly Lifting


WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  
Conditioning -  
Competition - 
Masters 50-59 -  n/a
Masters 60+ -  n/a
Barbell -  
Weekly Challenge -  tba

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
Ryan Meyer - Front Squat 315#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Wednesday, November 12, 2014

GHDSU, Front Squats

Weekly Challenge:
30 Burpees for time
*Time to beat - :52 seconds
________________________________________

WOD 

Weekly Challenge:  30 burpees for time


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 10 -  1 Split Jerk + 1 Push Jerk + 1 Split Jerk

____________________________________________________________________

Foundations
6 Rounds
2 minute clock
100 Single-unders
Max reps KBS 55/35/25#
-rest :60
*Score = total KBS


Conditioning 
Opposing Ladder
GHD Sit-ups 25-20-15-10-5
Front Squats 5-10-15-20-25, 135/95/5#


Competition
5 RFT
5 Bar Muscle-ups
5 Squat Cleans 155/95
5 Box Jumps 36/28"

____________________________________________________

Proper Starting Position for Oly Lifting
Strict Ring Muscle-ups (video)
Handstand Straight Arm HipTaps (video)

WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Dallas 10:42  /  Stacy Lard 13:58
Conditioning -  Tim Dunham 194  /  Patty Thompson 228
Competition -  Jesse 112 feet  /  Patty Thompson 16 feet
Masters 50-59 -  n/a
Masters 60+ -  n/a
Barbell -  Cameron Donaldson 215#  /  Julie Anderson 125#
Weekly Challenge -  tba

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#
Ryan Meyer - Front Squat 315#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Tuesday, November 11, 2014

WBS, Pull ups, Burpees, KBS, T2B

Weekly Challenge:
30 Burpees for time
*Time to beat - 52 seconds
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 10 - 1 Clean High-pull, 3 Squat Cleans (floor, knees, pockets)

____________________________________________________________________

Foundations
For time (20 min cap):
30 Thrusters 95/65/45
40 Hollow Rocks
50 Deads 115/85/65
50 HR Push-ups
40 Knee-ups
30 Burpees

*1 bar


Conditioning 
Continuous clock:
5 min - Wall Ball Shots 20/14#
4 min - Pull-ups
3 min - Burpee Box Jump Overs 24/20"
2 min - KBS, 55/35/25#
1 min - T2B


Competition
24 min clock:
Row 5K
Max Distance HSW in time remaining

____________________________________________________

Proper Starting Position for Oly Lifting
Strict Ring Muscle-ups (video)
Handstand Straight Arm Hip Taps (video)

WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Jay Webster - 9 rds + 12  /  Kristen Crane - 10 rds + 8
Conditioning -  Zach Cramer 3 Rds + 3  /  Lindsay Morgan 2 Rds + 5
Competition -  **Aaron Kuntz 5:58 (abmat)  /  Steph Richardson 11:32
Masters 50-59 -  Dave Strobel - 9 rds + 5
Masters 60+ -  Deb Davis - 8 rds + 18
Barbell -  Nate Dogg & BB - 165#  /  Sarah Dunham & Lana Smith - 90#
Weekly Challenge -  tba

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2


Monday, November 10, 2014

Bear Complex, Row

Weekly Challenge:
30 Burpees for time
*Time to beat - 52 seconds
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 10 - 1 Snatch High-pull, 3 Snatches (floor, knees, high-hang)

____________________________________________________________________

Foundations
20 min clock:
1 Burpee
1 Hang Squat Cleans 95/65/45
1 Box Jump 24/20"

*Add 1 rep each round / Score = total reps


Conditioning 
AMRAP 15
7 Bear Complex 135/95/65
Run 400m or Row 500m


Competition
21-15-9
Deadlifts 225/155
HSPU

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary

Rope Climbing Techniques (video)

Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

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

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#

_______________________________________

Local Competitions:
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Saturday, November 8, 2014

KBS, Hollow Rocks, Thrusters, Burpees

Weekly Challenge:
5 minutes to find a max distance Broad Jump
________________________________________

WOD 

Teams of 4 / 6 Rounds / Work at same time

Athlete #1 - 1 min Max Reps KBS 55/35/25
Athlete #2 - 1 min Max Reps Hollow Rocks
Athlete #3 - 1 min Max Reps Thrusters, 95/65/45
Athlete #4 - 1 min Max Reps Burpees

-rest 1 min after each round / Score = total reps

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary

How to text & work at a desk w/o destroying your body
Drink Up
How Strong is Strong

Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Dallas 117  /  Jennifer Nelson 76
Conditioning -  Patty Thompson 178  /  Curt Hackler 160
Competition -  Brett M - 8 Rds
Masters 50-59 - n/a
Masters 60+ -  n/a
Barbell -  Steph Richardson - OHS 155#,  Front Squat 225#
Weekly Challenge -  Zach Cramer 114"  /  Steph Richardson 92"

_______________________________________________________________________________

November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#