Saturday, February 28, 2015

Wall Ball, Hang Power Cleans, Hollow Rocks, Front Squats, Burpees


Rich Froning vs Matt Fraser

Standards 
_________________________________________

WOD 


Teams of 4

Part A - AMRAP 5 - WBS Train - everyone squats in sync with thrower / person in 1st position squats and throws then moves to the rear, person in 2nd position catches and throws then moves to the rear, etc / people in positions 2, 3 & 4 all squat in sync with thrower in 1st position

-rest/set up - 2 mins

Part B - 5 Rounds / Work at same time

Athlete #1 - 1 min Max Reps Hang Power Clean 95/65/45
Athlete #2 - 1 min Max Reps Hollow Rocks
Athlete #3 - 1 min Max Reps Front Squats, 95/65/45
Athlete #4 - 1 min Max Reps Burpees

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

_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women - Julie Anderson 67
Men - Dallas 87
____________________________________________

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)
__________________________________________________________

February PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
_______________________________________

Friday, February 27, 2015

Open Workout 15.1


Rich Froning vs Matt Fraser

Standards 
_________________________________________

WOD 


Foundations 
AMRAP 9
15 Knee ups
10 Deads 85/55#
5 Power Snatches 85/55# (ground to overhead allowed)
-then
6 minutes to find a 1 rep max Clean & Jerk


Conditioning 
AMRAP 9
15 T2B
10 Deads 115/75#
5 Power Snatches 115/75#
-then
6 minutes to find a 1 rep max Clean & Jerk


Competition 
7-6-5-4-3-2-1
Muscle-ups
Strict HSPU
Deads 315/205


_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women - Julie Anderson 67
Men - Dallas 87
____________________________________________

8 Reasons Why You Aren't Getting Sronger

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)
__________________________________________________________

February PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
_______________________________________

Thursday, February 26, 2015

WBS, T2B, HPS


WOD 

Bar Work
Front Squat 3-3-3
Back Squat 10-10-10

____________________________________________________________________________

Foundations 
AMRAP of:
5 Mins - Burpees
4 Mins - Deads 95/65/45
3 Mins - Hang Power Cleans 95/5/45
2 Mins - Front Squats 95/65/45
1 Min - Shoulder to Overhead 95/65/45


Conditioning 
3 Rounds
21 Wall Ball Shots
15 T2B
9 Hang Power Snatches 115/80


Competition 
7-6-5-4-3-2-1
Muscle-ups
Strict HSPU
Deads 315/205



_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women - Julie Anders 67
Men - Dallas 87
____________________________________________

8 Reasons Why You Aren't Getting Sronger

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)
__________________________________________________________

February PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
_______________________________________

Wednesday, February 25, 2015

GHDSU, Lunges, GHD Hip Ext, Double-unders


WOD 

Weekly Challenge
3 min clock:  Max reps WBS

Bar Work
EMOM x 5 - 3 Split Jerks (work to a heavy set)

____________________________________________________________________________

Foundations 
AMRAP 18
Run 200m or Row 250m
15 Push Press 95/65/45
30 Squat Jumps


Conditioning 
3 RFT
25 GHDSU
50 Lunges
25 GHD Hip Ext
50 Double-unders


Competition 
2 RFT
Row 1000m
50 Burpees
30 T2B
*Do 5 Power Cleans (185/135) every 3 mins


_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women -
Men -
____________________________________________

8 Reasons Why You Aren't Getting Sronger

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)
__________________________________________________________

February PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
_______________________________________

Tuesday, February 24, 2015

Burpees, HPC, OH Squats, Snatch Balance, HPS


WOD 

Bar Work
EMOM x 5 - 3 Squat Cleans

____________________________________________________________________________

Foundations 
3 RFT
21 Burpees
15 KB SDLHP, 70/55/35
9 Box Jumps 24/20


Conditioning 
AMRAP 20
50 Burpees
30 Hang Power Cleans 95/65
10 Overhead Squats 95/65
10 Snatch Balnace 95/65
30 Hang Power Snatch 95/65
50 Burpees


Competition 
5 RFT
50 Cal Row
15 OHS 95/65
7/5 Toes Thru Rings / Muscle-ups Combo

_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women -
Men -
____________________________________________

8 Reasons Why You Aren't Getting Sronger

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)
__________________________________________________________

February PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
_______________________________________

Monday, February 23, 2015

Thrusters, Pull ups, Burpees


WOD 

Bar Work
EMOM x 5 - 5 Power Snatches

____________________________________________________________________________

Foundations 
For time
100 Hollow Rocks
30 Burpees
500 Single-unders
30 Burpees
100 Hollow Rocks


Conditioning 
EMOM for as long as possible
5 Thrusters 75/55
5 Pull ups
5 Burpees


Competition 
7 RFT
7 T2B
7 Power Cleans 155/105
7 T2B
7 Front Squats 155/105


_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women -
Men -
____________________________________________

8 Reasons Why You Aren't Getting Sronger

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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
_______________________________________


Saturday, February 21, 2015

WBS, T2B, Burpees Cleans, Front Squats


WOD 

AMRAP 30 / Partner WOD

100 WBS or 100 Squat Jump & Presses
100 Double-unders or 300 Single-unders
80 Box Jumps or Step-ups 24/20"
80 T2B or Sit-ups
60 C2B or Pull-ups
60 Burpees
40 Cleans 135/95/65
40 Jerks 135/95/65
20 Snatches 135/95/65
20 Front Squats 135/95/65
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#

Thursday, February 19, 2015

Sled Push, Double unders,Lunges, Power Cleans, Burpees, Wall Climbs

*PR's & Noteworthy Efforts Updated Below
__________________________________________________________

WOD 

Warm-up
Down & Backs
Burgerner Warm up


Bar Work
Back Squats  5-5-5-5-5 (3 second pause at absolute rock bottom, no pause at top)

____________________________________________________________________________

Foundations 
For time:
100 Lunges
400m Overhead Carry 45/25/15#
100 Knee ups


Conditioning 
100 Yard Sled Push, 4/2 (45# plates)
50 Double-unders
40 Overhead Stationary Lunges 45/25/15#
30 Power Cleans 135/95
20 Burpees
10 Wall Climbs


Competition 
3 RFT
50 KBS 70/55
40 UB Du's
30 UB WBS
20 UB Pull ups
_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women -
Men -
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
_______________________________________

Local Competitions

Wednesday, February 18, 2015

Power Snatches, T2B, Power Clean & Jerks, C2b

*PR's & Noteworthy Efforts Updated Below
__________________________________________________________

WOD 

Warm-up
Down & Backs
Burgerner Warm up


Bar Work
EMOM x 5 - 3 Split Jerks (start @ 60% of 1 RM)

____________________________________________________________________________

Foundations 
21-15-9-15-21
Box Jumps 24/20
Deads 135/95/65
Hand Release Push-ups


Conditioning 
5RFT
10 Power Snatches 95/65
10 T2B
-rest 2 mins
3 RFT
15 Power Clean & Jerks 115/75#
15 C2B

Score = total time ioncluding  2 min rest


Competition 
AMRAP 20
30 Double-unders
20' HSW
10 Strict C2B,
5 Push Jerks 185/135#

_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women -
Men -
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
_______________________________________

Local Competitions
TBA

Tuesday, February 17, 2015

GHD Hip Extensions, Thrusters, Hollow Rocks


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Bar Work
EMOM x 5 - 5 Power Cleans (Start at 70% of 1 RM Power Clean)

____________________________________________________________________________

Foundations 
AMRAP 20
6 Hang Power Snatch 95/65/45
9 Box Jumps 24/20"
12 HR Push ups


Conditioning 
3 RFT
15 GHD Hip Extensions
30 Thrusters 45/35#
45 Hollow Rocks


Competition - "JT"
21-15-9
HSPU
Ring Dips
Push-ups

_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women -
Men -
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
_______________________________________

Local Competitions
TBA

Monday, February 16, 2015

Burpees, Double unders, Front Squats


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Bar Work
EMOM x 5 - 5 Power Snatches (Start at 60% of 1 RM Snatch)

____________________________________________________________________________

Foundations 
AMRAP 20
100 Single unders
15 KBS 45/35/25#
10 Burpees


Conditioning 
AMRAP 15
10 Burpee Box Jump Overs 24/20
30 Double unders
5 Front Squats 135/95/65


Competition 
AMRAP 20
Row 1000m
5/3 Muscle-ups

_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women -
Men -
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
_______________________________________

Local Competitions
TBA

Saturday, February 14, 2015

Run, Burpees, Med Ball, Box Jump, Power Clean


WOD 
With a partner complete the following / AMRAP 30
200m Partner Carry or Both Run 400m
100 Alternating Burpees
100 Alternating Med Balls over bar 14#
100 Alternating Box Jump/Step Up 20"
100 Alternating Hang Power Clean 95/65/45

_________________________________________________________________

Weekly Challenge
3 min clock:  Max Reps Clean & Jerks 135/96/65

Best Results:
Women - Julie Anderson 29
Men - Nate Dogg 31
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Meremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
_______________________________________

Local Competitions
TBA

Friday, February 13, 2015

HPC, Thrusters, Power Snatches


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Bar Work
Deadlift 1-1-1-1-1-1-1

____________________________________________________________________________

Foundations 
AMRAP 15
50 Deadlifts 95/65/45
40 Hang Power Cleans 95/65/45
30 Front Squat 95/65/45
20 Push Press 95/65/45
10 Strict Press 95/65/45


Conditioning 
AMRAP 15
12 Hang Power Cleans 115/75
9 Thrusters 115/75
6 Power Snatches 115/75


Competition 
AMRAP 15
5 UB Power Cleans 155/105
4 UB Front Squats 155/105
3 UB Push Jerks 155/105

_________________________________________________________________

Weekly Challenge
3 min clock:  Max Reps Clean & Jerks 135/96/65

Best Results:
Women - Julie Anderson 29
Men - Nate Dogg 31
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Meremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
_______________________________________

Local Competitions
TBA

Thursday, February 12, 2015

Power Snatches, T2B


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Bar Work
Overhead Squat - 10 RM
Front Squat - 10 RM
Back Squat - 10 RM

*Score = total for all 3

____________________________________________________________________________

Foundations 
5 RFT
Run 200 or Row 250
100 Single Unders
10 Hang Squat Cleans 95/65/45#


Conditioning 
For time:
25 Power Snatches 95/65
25 T2B
20 Power Snatches 105/70
20 T2B
15 Power Snatches 115/75
15 T2B
10 Power Snatches 125/80
10 T2B
5 Power Snatches 135/85
5 T2B


Competition 
AMRAP 15
5 Bench Press 225/135
10 Strict Pull ups
Max UB Double-unders

*Score = total reps


_________________________________________________________________

Weekly Challenge
3 min clock:  Max Reps Clean & Jerks 135/96/65

Best Results:
Women -
Men - Nate Dog 31
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Meremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
_______________________________________

Local Competitions
TBA

Wednesday, February 11, 2015

KBS, GHDSU


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Weekly Challenge
3 min clock:  Max Reps Clean & Jerks 135/96/65

____________________________________________________________________________

Foundations 
For time
40-30-20-10
Overhead Lunges 45/25/15#
Hollow Rocks


Conditioning 
For time
40-30-20-10
Alternating Single Arm KBS, 55/35 (switch hands at horizontal)
GHD Hip Extensions


Competition 
40-30-20-10
UB Wall Ball Shots
Burpees
UB HSW (40', 30', 20', 10')

_________________________________________________________________

Weekly Challenge
3 min clock:  Max Reps Clean & Jerks 135/96/65

Best Results:
Women -
Men -
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Meremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
_______________________________________

Local Competitions
TBA

Tuesday, February 10, 2015

Front Squats


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell 
Clean Complex:  5 x 1 Clean High Pull + 3 Hang Power Clean + 1 Split Jerk  (Increase load each set)

____________________________________________________________________________

Foundations 
Death by Burpees


Conditioning - "Fran"
21-15-9
Thrusters 95/65#
Pull-ups


Competition 
AMRAP 20
75 Wall Ball Shots
60 Box Jumps 24/20"
45 C2B
30 Cleans 135/95#
15 Muscle-ups


_________________________________________________________________

Weekly Challenge
3 min clock:  Max Reps Clean & Jerks 135/96/65

Best Results:
Women -
Men -
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Meremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
_______________________________________

Local Competitions
TBA

Monday, February 9, 2015

Bear Complex


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell 
Snatch Complex:  5 x 1 Snatch High Pull + 3 Hang Power Snatch + 1 Snatch Balance  (Increase load each set)

____________________________________________________________________________

Foundations 
AMRAP 20
Run 400m
50 Air Squats
30 HR Push ups


Conditioning 
5 Rounds of the Bear Complex / Increase load each set
1 Round = Without dropping the bar, complete the following sequence seven times:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

*Score = heaviest set



Competition 
3 RFT
30 Pistols
7 Muscle ups
10 Hang Power Cleans 165/105#
_________________________________________________________________

Weekly Challenge
3 min clock:  Max Reps Clean & Jerks 135/96/65

Best Results:
Women -
Men -
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
_______________________________________

Local Competitions
TBA

Saturday, February 7, 2015

C&J, Run, KBS, Pull ups, Squats, Hollow Rocks, Push ups, Wall Ball Shots


WOD 
With a partner, complete the following / 30 min

0-5:00 - Max reps Clean & Jerks 135/95/65 (alternate every rep)

-rest :60

6 - 15:00 - AMRAP 9:  Run 400, 21 KBS 55/35/25, 12 Pull-ups (switch as needed)

-rest :60

16 - 24:00 - AMRAP 8:  100 Air Squats, 100 Hollow Rocks, 100 HR Push-ups (Partner A does 100 single undres while PB works, then switch)

-rest :60

25-30:00 - Max reps Wall Ball Shots (alternate every 5 reps)


_________________________________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
_______________________________________

Local Competitions
TBA

Friday, February 6, 2015

Burpee, C&J, Pull up, Front Squat


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell 
Complex:  1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk  1-1-1-1-1-1-1

____________________________________________________________________________

Foundations 
AMRAP 20
100 Single-unders
10 Burpees


Conditioning 
AMRAP 7
1 Burpee
1 Power Clean & Jerk 155/105
*add 1 rep each round (2 Burpees, 2 PC&J, etc)

-rest 2 mins

AMRAP 7
1 Pull up
1 Front Squat 155/105
*add 1 rep each round (2 Pull ups, 2 Front Squats, etc)


Competition 
AMRAP 12
2 Deads 275/285#
10 Double unders
4 Deads
20 Double unders
6 Deads
30 Double unders
8 Deads
40 Double unders
10 Deads
50 Double unders
etc for 12 mins
_________________________________________________________________

Weekly Challenge
3 min clock:  AMRAP Barbell Squat Jumps, 45/35#

Best Results:
Women - Patty Thompson 77
Men - Josh Atterberry 109
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
_______________________________________

Local Competitions
TBA

Thursday, February 5, 2015

Squat Snatch, Bar Facing Burpees


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell 
A) Back Squat - 5@60%, 4@70%, 3@80%, 2@90%, 1-1-1
B) Back Squat - Max Reps @ 70% of heaviest set from A

____________________________________________________________________________

Foundations 
3 Rounds
Max UB set of Push Press 75/55/45 (pausing at the top is acceptable but not at the shoulders)
Max UB set of Hollow Rocks
Max UB set of KBS 55/35/25
-rest 2 mins after each round / 10 second transition b/w each exercise
*Score = total reps


Conditioning 
Opposing Ladder of:
1 Squat Snatch 95/65
10 Bar Facing Burpees


Competition 
For time:
2K Row
EMOM Complete a :10 L-sit hold

_________________________________________________________________

Weekly Challenge
3 min clock:  AMRAP Barbell Squat Jumps, 45/35#

Best Results:
Women - tba
Men - Josh Atterberry 109
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
_______________________________________

Local Competitions
TBA

Wednesday, February 4, 2015

Double unders, T2B, Front Squats


WOD 

Warm-up
Down & Backs
Burgerner Warm up

Weekly Challenge
3 min clock:  AMRAP Barbell Squat Jumps, 45/35#

Barbell 
A) EMOM x 5 - 5 Split Jerks (start at 60% of 1 RM Split Jerk)
B) Split Jerk 1-1-1

_________________________________________________________________

Foundations 
For time:
50 Air Squats
50 Box Jumps 24/20
50 KBS 35/25#
50 Burpees
50 Thrusters 65/45


Conditioning 
AMRAP 20
30 Double unders
5 T2B
10 Front Squats 95/65


Competition 
10 RFT
3 Muscle-ups (ring or bar)
20' HSW
*Score = # of UB sets of muscle-ups + sets of UB HSW

_________________________________________________________________

Weekly Challenge
3 min clock:  AMRAP Barbell Squat Jumps, 45/35#

Best Results:
Women - tba
Men - tba
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
_______________________________________

Local Competitions
TBA

Tuesday, February 3, 2015

KBS, Rev Singles, Pistols, Burpee Pull ups, Squat Clean Thrusters


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell 
A) EMOM x 5 - 5 Power Cleans (start at 60% of 1 RM Clean)
B) Power Clean 1-1-1

_________________________________________________________________

Foundations 
5 RFT / 20 min cap
30 Lunges
20 Burpees
10 Thrusters 95/65/45#


Conditioning 
AMRAP :
50 Alternating Russian KBS, 55/35
40 Reverse Single unders
30 Overhead Single Leg Stand-ups from 12" (3 plates or short box), 25/15#
20 Burpee Pull up/T2B combo
10 Squat Clean Thrusters 135/95/65#


Competition 
AMRAP 14
60 cal Row
50 T2B
40 WBS
30 Power Cleans 135/95
20 Muscle-ups

_________________________________________________________________

Weekly Challenge
3 min clock:  AMRAP Barbell Squat Jumps, 45/35#

Best Results:
Women - tba
Men - tba
____________________________________________


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)
__________________________________________________________

January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
_______________________________________

Local Competitions
TBA