Tuesday, March 31, 2015

Double unders, Burpees, Front Squats, Pull ups, Power Cleans, T2B, Deads


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)
__________________________________________________________

WOD 

Bar Work

Split Jerks 3-3-3-3-3

____________________________________________________________

Foundations 
For time/20 min clock
50-40-30-20-10
Lunges
KBS, 35/25


Conditioning
AMRAP 20
50 Double-unders
40 Hand Release Push-ups
30 Front Squats 135/95/65
20 Pull-ups
10 Power Cleans 135/95/65
20 T2B
30 Deadlifts 135/95/65
40 Burpees
50 Double-unders
                                                                                                                                                                 
Competition 
20 minute clock:
Run 1600m
Row 2000m
AMRAP Double-unders in time remaining

*Score = total Double-unders

_________________________________________________________________

Weekly Challenge
Max UB Touch and Go Clean & Jerks, 135/95/65/45

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Monday, March 30, 2015

Burpee: Pull-ups, Power Cleans, T2B


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)
__________________________________________________________


WOD 

Bar Work

EMOM x 4 - 1 Snatch High Pull + 1 Power Snatch + 1 Squat Snatch

EMOM x 4 - 1 Clean High Pull + 1 Power Clean + 1 Squat Clean

____________________________________________________________


Foundations 
AMRAP 20
100 Single-unders
30 Hollow Rocks
10 Deadlifts 185/135/95


Conditioning
AMRAP 20
25 Burpee Pull-ups
25 Burpee Power Cleans, 135/95/65
25 Burpee Box Jumps
25 Burpee Toes-to-Bar

                                                                                                                                           
Competition 
AMRAP 20
Run 400m
1 L-sit Rope Climbs (start seated)
2 Front Squats 225/135/95
3 Strict HSPU

_________________________________________________________________

Weekly Challenge
Max UB Touch and Go Clean & Jerks, 135/95/65/45

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#


Saturday, March 28, 2015

Hollow Rocks, Squats, Push ups, Pull ups, Lunges, KBS, WBS, C&J, Snatches, Burpees


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)
__________________________________________________________


WOD 
AMRAP 30 / With a partner, complete the following, one works at a time
100 Hollow Rocks
90 Air Squats
80 Push ups, m-strict/w-hand release
70 Jumping Pull-ups
60 OH Lunges 45/25/15#
50 KBS 35/25#
40 Wall Balls 20/14/10#
30 Clean & Jerks 95/65/45
2Front Squats 95/65/45
10 Power Snatches 95/65/45

* Do 10 burpees between each exercise



Friday, March 27, 2015

Row, Thrusters


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)
__________________________________________________________


WOD 

Bar Work

EMOM x 4 - Muscle Snatch + OHS + Snatch Balance (no dip)

EMOM x 4 - Muscle Clean + Front Squat + Tall Clean

____________________________________________________________


Foundations 
For time:
50 Hand Release Push ups
Run 200m
100 Hollow Rocks
Run 200m
150 Air Squats
Run 200m


Conditioning
27-21-15-9 for time:
Row (calories)
Thrusters 95/65/45/35

                                                                                                                                             
Competition 
AMRAP 15
1 Power Snatch 135/95/65#
2 Muscle-ups
3 Box Jumps
4 HSPU
5 WBS 20/14/10#
6 KBS 55/35/25#
7 Burpees
30 DU's

_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Thursday, March 26, 2015

Wall Climbs, Pull-ups, Squat Cleans, Double-unders


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)
__________________________________________________________


WOD 

Strength
Back Squat 10-10-10

____________________________________________________________


Foundations 
For time:
40 Burpees
-rest 1 min
30 Burpees
-rest 1 min
20 Burpees
-rest 1 min
10 Burpees


Conditioning
AMRAP 15
3 Wall Climbs
5 Pull ups
7 Squat Cleans 115/85/65
30 Double-unders

                                                                                                                                               
Competition 
AMRAP 15
20' UB HSW
10 UB Squat Cleans 135/95/65


_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Wednesday, March 25, 2015

Thrusters, Box Jumps, Row


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)
__________________________________________________________


WOD 

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

____________________________________________________________


Foundations 
AMRAP 20
30 Power Cleans
30 Front Squats
30 Shoulder to Overhead
30 Burpees
30 Overhead Squats
30 Power Snatches

@ 45% of your body-weight


Conditioning
21-15-9 for time
Thrusters 105/75#
Box Jumps 24/20"
Row for Calories

                                                                                                                                                 
Competition 
3 RFT
6 DB Snatch 100/60
6 Bar Muscle-ups

_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Tuesday, March 24, 2015

Wall Ball Shots, Kettle Bell Swings



Pyrros Dimas Training (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)
__________________________________________________________


WOD 

Bar Work

5 x  - 1 Push Press + 1 Push Jerk + 1 Split Jerk  (work to a heavy set)

____________________________________________________________


Foundations 
10-9-8-7-6-5-4-3-2-1
Deadlifts 135/95/65
Burpees
* Do 100 Single-unders b/w each set (not after each set)


Conditioning
40-30-20-10
WBS
Pull-ups

                                                                                                                                                   
Competition 
5 Rounds / 3 min clock
Sled Push 100 yards 135/90/45# (5x down & back)
ME Thrusters 95/65/55#
-rest :60

_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Monday, March 23, 2015

Back Squats, Run



Pyrros Dimas Training (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)
__________________________________________________________


WOD 

Bar Work
EMOM x 5 - 3 Position Snatch (increase load each set)

EMOM x 5 - 3 Position Clean (increase load each set)

____________________________________________________________


Foundations 
AMRAP 20
35 KBS 35/25
30 Push ups
20 Box Jumps
Run 400m or Row 500m


Conditioning
For time (20 min cap):
100 Back Squats, 135/95/65 (from the floor)
Run 800m or Row 1000m
                                                                                                                                                     
Competition 
5 Rounds
1 min - ME Pistols
1 min - ME HSW
1 min - ME Box Jump Overs 24/20"
1 min - rest

_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Friday, March 20, 2015

Deads, Box Jumps, K2E, Sit-ups, Pull-ups, Thrusters, WBS, Burpees, Jump Rope


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)
__________________________________________________________


WOD 

"The Don"
AMRAP 30:
66 Deadlifts, 115/95/75#
66 Box jump, 24/20/18"
66 Kettlebell swings 55/45/35#
66 T2B / Knee Ups
66 Sit-ups
66 Pull-ups / Banded Pull-ups
66 Thrusters, 55/45/35
66 Wall Ball Shots, 20/14/10#
66 Burpees
66 Double-unders / 198 Single-unders

*Scale this workout by doing it with a partner or cutting the reps in half.


DonMarler_th.jpg

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations in Helmand province, Afghanistan. He is survived by his mother Susan, his father David Sr., his sister Jennifer Pupillo, and his brothers David Jr. and Jacob.

____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

HSPU, Cleans



Pyrros Dimas Training (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)
__________________________________________________________


WOD 

Bar Work
EMOM x 4 - 1 Power Snatch + 1 OHS + 1 Snatch Balance

EMOM x 4 - 1 Power Clean + 1 High Hang Squat Clean + 1 Jerk

____________________________________________________________


Foundations 
AMRAP 20
10 Med Ball Cleans to WBS, 24/14/10
10 Knee ups
10 Burpees


Conditioning - "15.4"
AMRAP 8
3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans 185/125
9 HSPU
3 Cleans 185/125
12 HSPU
6 Cleans 185/125
15 HSPU
6 Cleans 185/125
18 HSPU
6 Cleans 185/125
21 HSPU
9 Cleans 185/125

*Scaled - AMRAP 8
10 Push Presses, 95/65
10 Cleans, 115/75

 
                                                                                                                                                       
Competition 
AMRAP 15
10 Triple Unders
20 Pistols
30 Handstand Toggles (back to wall)

_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Thursday, March 19, 2015

KBS, Burpees



Pyrros Dimas Training (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)
__________________________________________________________


WOD 


Weekly Challenge
5 mins / 5 attempts / find a max height box jump


Bar Work
Deadlift  5-5-5-5-5

________________________________________________________________________________


Foundations 
21-15-9 for time:
Summo Deadlift High-pull, 95/65/45
Lateral Burpee over Bar


Conditioning 
For time:
150 KBS 55/35/25#
*Do 5 Burpees each time you stop
     
                                                                                                                                                           
Competition 
5 RFT
5 Wall Climbs
5 Power Cleans 185/135
5 T2B + C2B Combo

_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Wednesday, March 18, 2015

Deads, T2B, Double-unders



Pyrros Dimas Training (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)
__________________________________________________________


WOD 


Weekly Challenge
5 mins / 5 attempts to find a max height box jump


Bar Work
Tempo Back Squats 3-3-3-3-3 (pause for a full 3 count at rock bottom and no pause at the top)

________________________________________________________________________________


Foundations 
40-30-20-10 (20 min cap)
Thrusters 65/45/35
Hollow Rocks
*Run 200m after each round


Conditioning 
AMRAP 15
5 Deadlifts 225/135/95
10 T2B
30 Double-unders
       
                                                                                                                                                             
Competition 
For time (20 min cap)
2 RFT
40' Handstand Walk
30 GHD Hip Extensions
20 Back Squats 155/115/85
10 Box Jumps 30/24

_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Tuesday, March 17, 2015

Pull-ups, Run, Thrusters


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)
__________________________________________________________


WOD 

Bar Work

EMOM x 4 - 5 Hang Power Snatches
-then
EMOM x 4 - 5 Hang Power Cleans

________________________________________________________________________________


Foundations 
AMRAP 20
50 Air Squats
1000 Single-unders
50 Hand Release Push-ups


Conditioning 
45 Pull-ups
Run 1600m
45 Thrusters 105/75
         
                                                                                                                                                               
Competition 
50 Burpees
Row 3K
50 KBS, 70/55/35


_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Monday, March 16, 2015

Box Jumps, Burpees, Squat Cleans


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)
__________________________________________________________


WOD 

Bar Work

EMOM x 4 - 1 Power Snatch + 1 Hang Squat Snatch (work to a heavy set)
-then
EMOM x 4 - 1 Power Clean + 1 Hang Squat Clean + 1 Jerk (work to a heavy set)

________________________________________________________________________________


Foundations 
AMRAP 5 - 30 Lunges, 10 Power Cleans 95/65/45
-rest 1 min
AMRAP 4 - 20 HR Push-ups, 10 Front Squats 95/65/45
-rest 1 min
AMRAP 3 - 10 Burpees, 10 Shoulder to Overhead 95/65/45
-rest 1 min
AMRAP 2 - 10 Air Squats, 10 Deadlifts 95/65/45

Score = total reps


Conditioning 
3 RFT
21 Box Jumps, 24/20"
15 Burpees
9 Squat Cleans 135/95/65
         
                                                                                                                                                                 
Competition 
AMRAP 12
15 Calorie Row
9 Thrusters 135/95
6 C2B


_________________________________________________________________

Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Saturday, March 14, 2015

Squats, Deads, Box Jumps, Cleans, Burpees, Front Squats


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)
__________________________________________________________

WOD 
Partner WOD
AMRAP 5 - Alternate 10 Air Squats each
AMRAP 5 - Alternate 10 Deadlifts each 135/95/65#
AMRAP 5 - Alternate 10 Box Jumps each
AMRAP 5 - Alternate 10 Power Cleans each 135/95/65#
AMRAP 5 - Alternate 10 Burpees each
AMRAP 5 - Alternate 10 Front Squats each 135/95/65#

Score = total reps completed

_________________________________________________________________

Weekly Challenge
Max Effort Strict Press, 75/55/35#

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Friday, March 13, 2015

Open Workout "15.3"

***PR's & Noteworthy Efforts Updated Below***

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)
__________________________________________________________


WOD 

Bar Work
10 x 1 Power Snatch + 1 Squat Snatch + 1 Snatch Balance @ 60% of 1 RM Snatch
10 x 1 Power Clean + 1 Squat Clean + 1 Jerk @ 60% of 1 RM Clean & Jerk
________________________________________________________________________________


Foundations - "Maggie"
10 Thrusters 95/65/45
10 Burpees
20 Power Clean & Jerks 95/65/45
20 Burpees
30 Front Rack Lunges 95/65/45
30 Burpees
20 Power Snatches 95/65/45
20 Burpees
10 Thrusters 95/65/45
10 Burpees


Conditioning - "15.3"
 AMRAP 14
7 Muscle-ups
50 Wall Balls 20/14#
100 Double-unders

Scaled:
AMRAP 14
50 Wall Balls 14/10#
200 Single-unders
                                                                                                                                                                               
Competition 
For time:
30 Squat Snatches 135/95/65#

_________________________________________________________________

Weekly Challenge
Max Effort Strict Press, 75/55/35#

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Thursday, March 12, 2015

Push Ups, Run, Hollow Rocks

***PR's & Noteworthy Efforts Updated Below***

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)
__________________________________________________________


WOD 

Bar Work
Overhead Squat 1-1-1 / Front Squat 1-1-1 / Back Squat 1-1-1
________________________________________________________________________________


Foundations 
For time:
Accumulate 10 minutes in a Plank Hold
*Run 200m each break


Conditioning 
For time:
100 HR Push Ups
Run 1.5 miles
100 Hollow Rocks                                                                                                                                                                                                  

Competition 
5 RFT
HSW 30'
5/3 Bar Muscle-ups
10 GH Raise

_________________________________________________________________

Weekly Challenge
Max Effort Strict Press, 75/55/35#

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Wednesday, March 11, 2015

Run, Power Cleans, Double unders, Power Snatches, Row

***PR's & Noteworthy Efforts Updated Below***

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)
__________________________________________________________


WOD 

Weekly Challenge - Max UB Strict Press 75/55/35

Bar Work
5 x 2 Push Presses + 1 Jerk (work to a heavy set)

________________________________________________________________________________


Foundations 
AMRAP 20
30 Lunges
30 KB Deadlifts 70/55/35
30 Hand Release Push-ups


Conditioning 
For time:
Run 800m
30 Power Cleans 115/75/45
150 Double-unders
30 Power Snatches 115/75/45
Row 1000m


Competition 
AMRAP 20
30 Deadlifts
20 Back Squats
10 Bench Press
5 Power Cleans
3 S2O
1 Bear Complex (S2O anyhow)

*225/135#/1 bar

_________________________________________________________________

Weekly Challenge
Max Effort Strict Press, 75/55/35#

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

Tuesday, March 10, 2015

Double-unders, KBS, WBS, Burpees, SCT

***PR's & Noteworthy Efforts Updated Below***

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)
__________________________________________________________


WOD 

Bar Work

5 x 3 Position Clean (floor, hang, power) + 1 Jerk / Begin @ 60% of 1 RM Clean

________________________________________________________________________________


Foundations 
AMRAP 15
50 Hollow Rocks
30 Burpees
15 Squat Cleans, 95/65/45


Conditioning 
AMRAP 15
75 Double-unders
50 KBS 55/35/25
40 WBS
30 Burpees
20 Squat Clean Thrusters 105/75
30 Burpees
40 WBS
50 KBS 55/35/25
75 Double-unders


Competition 
3 RFT
20 GHDSU
15 Hang Power Cleans 135/95
10 One Arm DB Snatch 90/60

_________________________________________________________________

Weekly Challenge
Max Effort Strict Press, 75/55/35#

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#




Monday, March 9, 2015

Front Squats, Burpees



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)
__________________________________________________________


WOD 

Bar Work
EMOM x 5 - 3 Position Snatch (Floor, Hang, Power) / Begin @ 60% of 1 RM Snatch
________________________________________________________________________________


Foundations 
AMRAP 20
5 Burpees
7 KBS, 55/35/25
9 Box Jumps 24/20"


Conditioning 
10 RFT
5 Front Squats, 155/105
10 Burpees


Competition 
15 min clock:
Row 75 calories
-then
AMRAP
30 Thrusters 105/75
7/3 Muscle-ups

_________________________________________________________________

Weekly Challenge
Max Effort Strict Press, 75/55/35#

Best Results:
Women -  TBA
Men - TBA
____________________________________________


March PR's & Noteworthy Efforts
TBA

Saturday, March 7, 2015

Clean & Jerk, Burpees, KBS, Box Jumps


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)
__________________________________________________________


WOD 

AMRAP 30 / 2 Person Teams

Partner A completes AMRAP...
3 Clean & Jerks 135/95/65#
5 Burpees
7 KBS 70/55/35
9 Box Jumps 24/20"

Partner B walks/runs 200m with a plate, 45/25# (Scaled = 25/15#).  When partner A completes the run, they will take over where partner B leaves off and B proceeds to run.

*Score = total reps


_________________________________________________________________

Weekly Challenge
AMRAP UB Toes-to-Bar or Knee-ups

Best Results:
Women - Renee Joshnson - 27 T2B
Men - Aaron Kuntz - 49 T2B
____________________________________________


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, March 6, 2015

Open Workout 15.2



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)
__________________________________________________________


WOD 

Bar Work
EMOM x 5 - 1 Power Snatch + 1 OHS + 1 Hang Squat Snatch + 1 Snatch Balance (work to a heavy set)

________________________________________________________________________________


Foundations 
5 RFT
Run 400m
30 Air Squats


Conditioning 
15.2 RX'd
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of
10 OHS, 95/65
10 C2B
From 3:00-6:00
2 Rounds of
12 OHS, 95/65
12 C2B
From 6:00-9:00
2 Rounds of
14 OHS, 95/65
14 C2B

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

15.2 Scaled
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 Rounds of
6 OHS, 65/45#
6 Chin over bar pull-ups
From 3:00-6:00
2 Rounds of
8 OHS, 65/45#
8 Chin over bar pull-ups
From 6:00-9:00
10 OHS, 65/45#
10 Chin over bar pull-ups

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

15.2 Masters
From 0:00-3:00
2 Rounds of
10 OHS, 65/45#
10 Chin over bar pull-ups
From 3:00-6:00
2 Rounds of
12 OHS, 65/45#
12 Chin over bar pull-ups
From 6:00-9:00
2 Rounds of
14 OHS, 65/45#
14 Chin over bar pull-ups

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




Competition 
3 RFT
1 Power Snatch 135/95
2 Muscle-ups
3 Box Jumps 24/20
4 HSPU
5 WBS
6 C2B
7 Burpees
30 Double-unders

_________________________________________________________________

Weekly Challenge
AMRAP UB Toes-to-Bar or Knee-ups

Best Results:
Women - Renee Johnson - 27 T2B
Men - Aaron Kuntz - 49 T2B
____________________________________________


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#