Wednesday, December 31, 2014

Thrusters, C2B


Weekly Challenge
Row 500m
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
_________________________________________________________________________

WOD 

Weekly Challenge

Bar Work  
Every 1:30 x 3 - 5 Squat Snatches (begin at 50% of 1 RM)
-recover/reset 1:00
Every 1:30 x 3 - 5 Clean & Jerks (begin at 50% of 1 RM)
_________________________________________________________________________

Foundations 
5 Rounds / 3 min clock
30 KBS 55/35/25
Max Reps Burpees
*Score = total Burpees


Conditioning 
5 Rounds:
:45 Thrusters 115/80#
:45 C2B
-rest 1:30

*Score = total reps


Competition 
AMRAP 15
30 Clean & Jerks 135/95
30 WBS
21 Clean & Jerks 155/105
30 WBS
15 Clean & Jerks 185/120
30 WBS
9 Clean & Jerks 225/145
30 WBS
____________________________________________________
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Lindsay 11:24
Conditioning - Rhett 4:29  /  Lana 8:15
Competition -  Paul Richardson / Josh Wright - 5 Rds
Masters 50-59 - Glenn (Conditioning) 5:53
Masters 60+ - Deb Davis (Conditioning) 6:26
Barbell -  Josh Wright 235#  /  Julie & Lana 115#
Weekly Challenge -  tba

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
Nate Dogg - OHS 275#
Denise - OHS 90#
Brett M - OHS 255#
Patty Thompson - 3 Unbroken Bar Muscle ups
Theresa Dohm - Deadlift 240#  /  Back Squat 200#
Andy G (Patty's Dad) Deadlift 265#
Renee Johnson - Hang Power Snatch 90#
Kelly B - Push Jerk 100#
Daniel Smith - High Hang Squat Snatch 200#
Lana - Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M - 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith - Snatch Balance 235#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Tuesday, December 30, 2014

Back Squats, Push Press, Deads


Weekly Challenge
Row 500m
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
_________________________________________________________________________

WOD 

Bar Work  
EMOM x 7 - 3 UB T&Go Clean & Push Jerks (begin at 60% of 1 RM)
_________________________________________________________________________

Foundations 
For time / 20 Minute Cap:
100 Lunges - 10 Hollow Rocks
80 Lunges - 20 Hollow Rocks
60 Lunges - 30 Hollow Rocks
40 Lunges - 40 Hollow Rocks
20 Lunges - 50 Hollow Rocks


Conditioning 
For time / 20 Minute Cap:
30 Back Squats, 135/95/65#
30 Push Press, 135/95/65#
30 Deads, 135/95/65#
*One bar, no racks


Competition 
AMRAP 12
50 Double-unders
2 Bar Muscle-ups
3 Power Snatches 135/95
4 Box Jumps, 30/24
5 Strict HSPU
____________________________________________________
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Arrow - 9rds  /  Stacy Lard - 9rds + 102 reps
Conditioning - Dallas 11:46  /  Renee Johnson 14:39
Competition -  Patty 18:42  /  Tim Dunham 19:28
Masters 50-59 - Dave Strobel (Foundations) 7rds + 70reps  /  Stuart Grimsley (Conditionig) 17:20  /  Deb Strobel (Competition) 19:27
Masters 60+ - Deb Davis (Conditioning) 16:16
Barbell -  Mitch 165#  /  Steph Richardson 90#
Weekly Challenge -  tba

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#

Nate Dogg - OHS 275#
Denise - OHS 90#
Brett M - OHS 255#
Patty Thompson - 3 Unbroken Bar Muscle ups
Theresa Dohm - Deadlift 240#  /  Back Squat 200#
Andy G (Patty's Dad) Deadlift 265#
Renee Johnson - Hang Power Snatch 90#
Kelly B - Push Jerk 100#
Daniel Smith - High Hang Squat Snatch 200#
Lana - Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M - 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith - Snatch Balance 235#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Monday, December 29, 2014

Burpees, Wall Ball Shots


Weekly Challenge
Row 500m
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
_________________________________________________________________________

WOD 

Bar Work  
EMOM x 7 - 5 Power Snatches (start at 50% of 1 RM; when 5 reps are not possible, subtract 10-20# and complete the remainder of the EMOM)
_________________________________________________________________________

Foundations 
AMRAP 20
100 Single Unders
15 KBS 55/35/25#
10 Burpees


Conditioning 
5 RFT/20 min cap:
15 Burpees
20 UB WBS
-rest :60


Competition 
20 minute clock:
2k Row for time
-rest as needed
30 L-sit Pull ups for time
-rest as needed
10 Clean & Jerks @ 85% of 1 RM for time

*Score = total working time
____________________________________________________


WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

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

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Saturday, December 27, 2014

Power Cleans, Box Jump Overs, Push Jerks, Knee ups


WOD 

30 Minutes Clock
Teams of 2

Buy in:  50 Burpees / Alternate each rep
-then
50-40-30-20-10 (one works at a time, tag in & out as needed)
Power Cleans, 135/95/65#
Box Jump Overs, 30/24/20"
Shoulder to Overhead, 135/95/65#
T2B/Knee ups/Hollow Rocks

____________________________________________________


WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Bar Muscle up Variations (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  n/a
Conditioning -  Dallas 5 + 31reps  /  Kelly Kelli 5 + 30 reps
Competition -  Daniel Smith 58 reps
Masters 50-59 -  Glenn (Foundations) 302 reps  /
Masters 60+ -  Deb Davis (Conditioning)
Barbell -  Justin B 255#  /  Renee Johnson 110#
Weekly Challenge -  tba

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2


Friday, December 26, 2014

Double Unders, KBS, Wall Climbs


WOD 

Bar Work  
EMOM x 5 - 3 Power Cleans (touch & go) + 2 Front Squats + 1 Push Jerk
_________________________________________________________________________

Foundations 
For time:
Run 400m
100 Hollow Rocks
Run 400m
100 Hand Release Push ups
Run 400m
100 Air Squats


Conditioning 
AMRAP 20
30 Double unders
15 KBS 70/55/35#
5 Wall Climbs


Competition 
15 Minute Clock:
30 Muscle-ups
then
10 Bench Press 225/135
8 Front Squats 225/135
6 Power Cleans 225/135
4 Push Jerks 225/135
2 Thrusters 225/135
____________________________________________________

Bar Muscle up Variations (video)

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

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

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Wednesday, December 24, 2014

Home WOD: Run, Lunges, Hollow Rocks, Burpees


Holiday Schedule

Wednesday, December 24th - Regular classes cancelled  /  2:00pm Open Gym only
Thursday, December 25th - No classes / Merry Christmas!
Friday, December 26th - 10am class only
Wednesday, December 31st - Normal schedule thru 5pm class / No 6pm or 7pm classes
Thursday, January 1st - 11am class only

________________________________________________________________________________

WOD - todays classes cancelled / see holiday schedule above / below is a WOD you can do at home

5 Rounds
Run 200 meters
40 Lunges
30 Hollow Rocks
20 Burpees


*Scale as needed


____________________________________________________

Bar Muscle up Variations (video)

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Lana 10:05 /  Jay Webster 12:10
Conditioning - N/A
Competition -  Brett M  8:09
Masters 50-59 -  Dave Strobel (Foundations) 13:40 /  Debbie Strobel (Competition) 11:25 (jumping Bar MU's & 65# Snatch)
Masters 60+ - 
Barbell -  Justin B 275#  /  Lana & Lindsay 105#
Weekly Challenge -  tba

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
_______________________________________

Local Competitions

KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Tuesday, December 23, 2014

Thrusters, Pull up, Burpees, Power Cleans, Front Squats, Jerks


Weekly Challenge
Baseline Fit Test:
500m Row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
__________________________________________________

WOD 

Bar Work  
EMOM x 5 - 2 Power Clean + 1 Hang Squat Clean + 1 Tall Clean
_________________________________________________________________________

Foundations 
30-20-10
Box Jumps 24/20"
Kettle Bell Swings 55/35/25
*300 Singles after each round


Conditioning 
EMOM for as long as possible
7 Thrusters, 75/55#
7 Pull ups
7 Burpees

-rest 3 mins

EMOM for as long as possible
3 Power Cleans 155/105#
3 Front Squats
3 Jerks



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

____________________________________________________

Bar Muscle up Variations (video)

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Dallas 7:42  /  Emily Atterberry 12:28
Conditioning - Rhett Singleton 267 reps  /  Renee 201 reps
Competition -  Paul Richardson 5:32
Masters 50-59 - Glenn Davis (Foundations) 12:26  /  Deb Strobel (Competition) 8:56
Masters 60+ - Deb Davis (Foundation) 12:48
Barbell -  Justin B 225#  /  Lana & Lindsay 105#
Weekly Challenge -  tba

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Monday, December 22, 2014

Deads, HPC, Front Squats,


Weekly Challenge
Baseline Fit Test:
500m Row
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
__________________________________________________

WOD 

Bar Work  
EMOM x 5 - 1 Snatch High Pull + 1 Hang Snatch
_________________________________________________________________________

Foundations 
3 RFT
30 Wall Ball Shots
20 Burpees


Conditioning 
4 min - Max Deads 135/95
3 min - Max Hang Power Cleans 135/95
2 min - Max Front Squats 135/95
1 min - Max Shoulder to Overhead 135/95
2 min - Max Front Squats 135/95
3 min - Max Hang Power Cleans 135/95
4 min - Max Deads 135/95


Competition - "Elizabeth"
21-15-9
Power Cleans 135/95
Ring Dips

____________________________________________________

Bar Muscle up Variations (video)

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

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

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Saturday, December 20, 2014

12 Days of CrossFit


WOD 

Rep scheme follows the song "12 Days of Christmas": 1, 2-1, 3-2-1, etc. 

1. Clean & Jerk 135/95/65#
2. HSPU / Strict Press 
3. Front Squats 135/95/65#
4. Deadlifts 135/95/65#
5. Pull-ups / Chest To Bar
6. Box Jumps 24/20"
7. Burpees
8. Push-ups
9. Wall Balls 20/14/10
10. Overhead Lunges 45#/25# Plate
11. Hang Power Cleans 135/95/65#
12. Thrusters 135/95/65#

*Scale by sharing the work with a partner

____________________________________________________


WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Ravi 1 + 120  /  Lindsay 1 + 290
Conditioning -  Justin B 8:27
Competition -  Rhett Singleton 4:57
Masters 50-59 -  Dave Strobel - (Foundations) 480  //  Deb Strobel (Foundations) 446
Masters 60+ - n/a
Barbell -  n/a
Weekly Challenge -  T2B:  Aaron Kuntz 47  /  Renee 23  ||  Knee Ups:  Dallas 30 / Tonya 20

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Friday, December 19, 2014

Thrusters, C2B


Weekly Challenge:
Max Reps Knee-ups or Toes to Bar
__________________________________________________

WOD 

Bar Work  
EMOM x 5 - 1 Snatch High-Pull / 1 Hang Power Snatch

EMOM x 5 - 1 Hang Clean / 1 Front Squat / 1 Jerk
_________________________________________________________________________

Foundations 
AMRAP 15
100 Singles
80 Lunges
60 Hollow Rocks
40 KB Swings 55/35/25
20 Burpees


Conditioning 
21-15-9
Thrusters 115/85
C2B


Competition 
5 RFT
5 Deads 315/205
25 UB DU's

____________________________________________________

Upright Torso in the Dip (video)

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Jacky 392  /  Renee Johnson 381
Conditioning - Dallas 354  /  Theresa 348
Competition -  Nathan Berg 229  /  Patty 166
Masters 50-59 - Tony Sterk (Conditioning) 216  /  Dave Strobel (Foundations) 385
Masters 60+ - Deb Davis (Foundations) 18:00
Barbell -  Brett M 4.75  /  Steph Richardson 3.05
Weekly Challenge -  Aaron Kuntz 47  /  Renee 23

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Thursday, December 18, 2014

Burpees, Lunges, SDLHP, OHS


Weekly Challenge:
Max Reps Knee-ups or Toes to Bar
__________________________________________________

WOD 

Bar Work  
Overhead Squat 1-1-1
Front Squat 2-2-2
Back Squat 3-3-3

*Score = sum of heaviest load for each lift divided by your body weight
_________________________________________________________________________

Foundations 
4 min Tabata Squats
-rest :60
4 min Tabata Push ups
-rest :60
4 min Tabata Sit-ups
-rest :60
4 min Tabata Step-ups 24/20"


Conditioning 
4 min Tabata Burpees
-rest :60
4 min Tabata Lunges
-rest :60
4 min Tabata SDLHP, 65/45#
-rest :60
4 min Tabata OHS, 65/45#


Competition 
4 min Tabata Pistols
-rest :60
4 min Tabata Bar MU
-rest :60
4 min Tabata HSPU
-rest :60
4 min Tabata Front Rack Walking Lunge, 95/65#

____________________________________________________

Upright Torso in the Dip (video)

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Glenn Davis 11:58  /  Kim Chapman 11:59
Conditioning - Lana 10:01  /  Dallas 10:34
Competition -  Patty - 2 + 53 reps
Masters 50-59 - Tony Sterk (Conditioning) 16:20  /
Masters 60+ - Deb Davis (Foundations) 18:00
Barbell -  Justin B 255#  /  Steph Richardson 135#
Weekly Challenge -  Aaron Kuntz 47  /  Renee 23

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Wednesday, December 17, 2014

Wall Ball Shots, Kettle Bell Swings


Weekly Challenge:
Max Reps Knee-ups or Toes to Bar
__________________________________________________

WOD 

Weekly Challenge
Max Reps Knee-ups or Toes to Bar

Bar Work 
EMOM x 5 - 3 Split Jerks

_________________________________________________________________________

Foundations 
40-30-20-10
Hollow Rocks
Front Squats 75/55/35#


Conditioning 
40-30-20-10
WBS 20/14
KBS 55/35


Competition 
AMRAP 12
30 UB Doubles
20 UB Pull-ups
10 UB Front Squats 185/135#

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Jacky Manning 8:01  /  Danielle Herl 9:57
Conditioning - Justin B 13:25  /  Steph Richardson 14:48
Competition -  Jesse Wright 17:10
Masters 50-59 - Dave Strobel (Foundations) 10:09
Masters 60+ - 
Barbell -  Nate Dogg 225#  /  Steph Richardson 135#
Weekly Challenge -  tba

Best Results for Mondays WOD
Foundations - Joe Ali 15:14  /  Emily Atterberry 2 Rds + 320 reps
Conditioning - Lindsay Morgan 69 reps  /  Jeremiah 66 reps
Competition -  Rhett Singleton - 7 Strict Press
Masters 50-59 - Dave Strobel (Foundations) 967 reps  /  Glenn Davis (Conditioning) 55 reps
Deb Strobel (Competition) 5 Push Press
Masters 60+ -  Deb Davis (Conditioning) 66 reps
Barbell -  Nate Dogg/Cameron Donaldson 155#  /  Lindsay 65#
Weekly Challenge -  tba

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Tuesday, December 16, 2014

Cleans, Burpee Pull-ups


Weekly Challenge:
Max Reps Knee-ups or Toes to Bar
__________________________________________________

WOD 

Bar Work 
EMOM x 5 - 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk

_________________________________________________________________________

Foundations 
10 RFT
5 Deads, 185/135/95
10 HR Push-ups


Conditioning 
21-15-9
Squat Cleans 135/95
Burpee Pull-up


Competition 
7 RFT
1 Legless Rope Climb
Run 100m
10 DB 1 Arm Snatch (5R/5L), 70/50#
Run 100m

____________________________________________________
WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Joe Ali 15:14  /  Emily Atterberry 2 Rds + 320 reps
Conditioning - Lindsay Morgan 69 reps  /  Jeremiah 66 reps
Competition -  Rhett Singleton - 7 Strict Press
Masters 50-59 - Dave Strobel (Foundations) 967 reps  /  Glenn Davis (Conditioning) 55 reps
Deb Strobel (Competition) 5 Push Press
Masters 60+ -  Deb Davis (Conditioning) 66 reps
Barbell -  Nate Dogg/Cameron Donaldson 155#  /  Lindsay 65#
Weekly Challenge -  tba

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Monday, December 15, 2014

HSPU, Box Jumps


Weekly Challenge:
Max Reps Knee-ups or Toes to Bar
__________________________________________________

WOD 

Bar Work 
EMOM x 5 - 2 Snatch High Pulls + 1 High Hang Snatch + 1 Snatch Balance

_________________________________________________________________________

Foundations 
3 RFT
250 Single-unders
50 Air Squats
30 Push Press 75/55/35#


Conditioning 
AMRAP 12
1 HSPU (add 1 rep each round)
10 Box Jumps 24/20


Competition 
Row 1000
25 Deads 315/205
Row 500
25 Back Squat 225/155
Row 500
25 Press 135/95
Row 1000

____________________________________________________
WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
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 -  

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Saturday, December 13, 2014

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


WOD 

Partner WOD 


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

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

- Rest 2 mins

Part B 
AMRAP 10
10 Deadlifts, 115/95/65
8 Hang Power Cleans, 115/95/65
6 Push Jerks, 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 works at a time and reps can be divided b/w partners as needed.

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


____________________________________________________


WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
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 -  Mark Caldwell 1,120 ft  /  Angela Gann 800 ft

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
_______________________________________

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

Friday, December 12, 2014

Hang Power Clean, Double-unders, Lunges


Weekly Challenge:
KB Farmers carry for distance, 70/55/35# KB's
__________________________________________________

WOD 

Warm Up  - Coaches Choice


Bar Work 
A.  Burgerner Warm-up & Skills Transfer

B.  5x1 Snatch High Pull + Hang Snatch

C. 5x1 Hang Power Clean  + Front Squat + Jerk

_________________________________________________________________________

Foundations 
AMRAP 15:
30 Deads 95/65/45#
30 Hang Power Cleans
30 Front Squats
30 Push Jerks


Conditioning 
AMRAP 15
25 Hang Power Clean 135/95
150 Double-unders
50 Overhead Walking Lunges 45/25#


Competition 
AMRAP 15
10 OHS 135/95
10 Box Jump Overs 30/24
10 Thrusters 135/95
10 Power Cleans 185/135
10 T2B
10 Burpee Bar Muscle-ups
10 T2B
10 Power Cleans 185/135
10 Thrusters 135/95
10 Box Jumps Overs 30/24
10 OHS 135/95



____________________________________________________
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 12:59  /  Emily Atterberry 16:50
Conditioning -  Jacky - 183  /  Steph Richardson - 97
Competition -  Brett M - 150 reps
Masters 50-59 - Dave Strobel (Conditioning) 150 reps
Masters 60+ -  n/a
Barbell -  Curt Hackler 255#  /  Steph Richardson & Emily Atterberry 95#
Weekly Challenge -  Mark Caldwell 1,120 ft  /  Angela Gann 800 ft

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
_______________________________________

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