Thursday, April 30, 2015

Double-unders, OHS, 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 

Strength 
A)  Deadlift  10-10-10
B)  Strict Pull-ups 3x5

__________________________________________________________

Foundations 
2 RFT:
Run 800m
Overhead Carry 400m, 45/25/15# plate


Conditioning 
EMOMFALAP
15 Double-unders
5 OHS, 95/65/45
3 Burpees

*If you don't complete at least 7 rounds EMOM, scale it by completing 10 rounds for time.

                                                                                                                 
Competition 
For time:
50-40-30-20-10
WBS 20/14/10
UB Double-unders


_________________________________________________________________

Weekly Challenge
10 minutes to find a 1 Rep Max Box Jump

Best Results:
Women -
Men -
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#

Wednesday, April 29, 2015

Pull ups, Deads, 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 

Weekly Challenge
Max Height Box Jump - 10 mins to find a 1 Rep Max

Strength 
Front Squat 10-10-10

__________________________________________________________

Foundations 
AMRAP 10
15 Push Press 95/65/45#
30 Air Squats
Run 200m


Conditioning 
AMRAP 10
5 Pull ups
10 Deads 185/135/95#
15 Burpees

                                                                                                                     
Competition 
AMRAP 10
Squat Clean & Jerk 185/135/95#


_________________________________________________________________

Weekly Challenge
10 minutes to find a 1 Rep Max Box Jump

Best Results:
Women -
Men -
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#

Tuesday, April 28, 2015

Hang Power Clean, Push-ups


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

A) EMOM x 5 - 1 Snatch High Pull + 1 Power Snatch + 1 Hang Squat Snatch

B) EMOM x 5 - 1 Clean High Pull + 1 Power Snatch + 1 Hang Squat Clean

__________________________________________________________

Foundations 
AMRAP 15
100 Singles Unders
10 Atomic Sit-ups, 45/25/15# plate


Conditioning 
5 Rounds
2 min clock:
20 Hang Power Cleans 95/65/55
AMRAP Hand Release Push-ups
-rest :60

                                                                                                                       
Competition 
For time
20 Muscle ups
30 Thrusters 135/95
40 Hang Power Cleans 135/95
50' HSW
100 yard Sled Push, 3/2 plates


_________________________________________________________________

Weekly Challenge
Max Height Box Jump - 5 Attempts of 10 mins

Best Results:
Women -
Men -
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#


Monday, April 27, 2015

WBS, Snatches, Box Jump Overs, 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

A) Front Squats 3-3-3-3-3 (rock bottom depth, 1 second pause)
B) 5x5 Strict Pull-ups / Strict Banded or Ring Rows

*Do 1 set Front Squats then 1 set Strict Pull-ups

__________________________________________________________

Foundations 
For Time
21-15-9-15-21
KBS 55/35/25
Burpees



Conditioning 
AMRAP 20
30 WBS 20/14/10
30 Power Snatches 75/55/45
30 Box Jump Overs 24/20
30 T2B

                                                                                                                         
Competition 
3 RFT
7 Muscle-ups
14 Power Cleans 175/115/85
21 Burpees


_________________________________________________________________

Weekly Challenge
Max Height Box Jump - 5 Attempts of 10 mins

Best Results:
Women -
Men -
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#

Friday, April 24, 2015

Single Unders, Hollow Rocks, Run, Deadlifts, 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 
AMRAP 30 / Teams of 2

Run 1600m (switch every 200m)
100 Hollow Rocks (switch every 20)
100 Deads, 95/65/45 (switch every 20)
100 Burpees (switch every 5)
100 Front Squats, 95/65/45 (switch every 10)
500 Single unders (switch every 50)
_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women - Renee Johnson 28
Men - Tim Dunham 36
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#


Row, Thrusters, C2B


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

20 mins - find a 1 RM Snatch

__________________________________________________________

Foundations 
AMRAP 15:
Burpees
EMOM beginning at 1:00 - 5 Front Squats, 95/65/45#

*Score = total burpees


Conditioning 
2 RFT
Row 1000m
50 Thrusters 65/45/35#
30 C2B / Pull-ups

                                                                                                                           
Competition 
AMRAP 5
5 Muscle-ups / Ring Dips
10 Clean, 155/105  |  135/95  |  115/75#


_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women - Renee Johnson 28
Men - Tim Dunham 36
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#

Thursday, April 23, 2015

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
Strict Press 1-1-1
Push Press 1-1-1
Push Jerk 1-1-1
Split Jerk 1-1-1

*EMOM / Increase load each set
__________________________________________________________

Foundations 
For time:
150 KBS 55/35/25#
10 Hand Release Push-ups each break


Conditioning 
AMRAP 10
21 Thrusters 95/65/45
- rest :60

                                                                                                                             
Competition 
Opposing Ladder
25-20-15-10-5 GHDSU
3-6-9-12-15 Thruster 155/105/75
_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women - Renee Johnson 28
Men - Tim Dunham 36
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#

Wednesday, April 22, 2015

Step ups, Double-unders, Pull-ups


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
AMRAP 1 minute:  Burpees

Bar Work
Snatch Grip Deadlift 3-3-3-3-3

__________________________________________________________

Foundations 
For time:
50 Air Squats
30 Burpees
500 Single-unders
30 Burpees
50 Air Squats


Conditioning 
For time (20 min cap)
30-20-10
20" Front Rack Step-ups, 95/65/45
Double-unders
Pull-ups

                                                                                                                               
Competition 
For time
5-4-3-2-1
Front Squats 225/135/95
Musle-ups
Box Jumps 40/30"
_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#


Tuesday, April 21, 2015

Row, WBS, KBS, T2B, HSPU


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
A)  EMOM x 5 - 3 Position Snatch @ 70%
B)  EMOM x 5 - 3 Position Clean @ 70%

__________________________________________________________

Foundations 
AMRAP 20
Run 200m
10 Burpees
30 Hollow Rocks


Conditioning 
AMRAP 20
50 Cal Row
40 WBS 20/14/10#
30 KBS 55/45/35#
20 T2B
10 HSPU

                                                                                                                                 
Competition 
AMRAP 20
Run 400m
1 Dead 345/225/155
3 Squat Cleans 185/135/95
5 Push Jerks 185/135/95
3 Muscle ups
1 L-sit Rope Climb (touch head to ceiling)

_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#

Monday, April 20, 2015

Cleans, C2B, 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 

Strength
A) Overhead Squat 3-3-3
B) Front Squat 3-3-3
C) Back Squat 3-3-3

__________________________________________________________

Foundations 
For time:
10-9-8-7-6-5-4-3-2-1
95/65/45#
Power Cleans
Front Squats
Push Press


Conditioning 
3 RFT
7 Squat Cleans 145/105/75
14 C2B
21 Box Jumps 24/20/"

                                                                                                                                   
Competition 
For time (20 min cap)
1000 Double-unders

_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#

Friday, April 17, 2015

Run, Squats, Push ups, Hollow Rocks, Lunges, SDLHP



Image result for creative partner wods

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)
__________________________________________________________

Partner WOD 

AMRAP 30

Run 200m or Row 250m
100 Air Squats
Run 200m or Row 250m
100 Hand Release Push-ups
Run 200m or Row 250m
100 Hollow Rocks
Run 200m or Row 250m
100 Lunges
Run 200m or Row 250m
100 Thrusters, 45/35/15

* One partner works as the other rests while holding a KB, 55/35/25.  If and every time the KB is surrendered during the WOD both do 10 burpees.

* Each run or row = 1 rep

* Scale by adding a 3rd partner
_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#

Lunges, Burpees, Pull-ups


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
A) Hang Power Snatch 5-5-5-5-5
B) Hang Squat Snatch 5-5-5-5-5

____________________________________________________________________________

Foundations 
10 Rounds
1 minute Burpees
1 minute rest

*Score = total burpees


Conditioning 
For time:
Lunge 200m
50 Burpees
30 Pull-ups

                                                                                                                                      
Competition 
5 Rounds
3 min clock
30 WBS 20/14/10
AMRAP Deads 225/155/105

*Score = total deads
_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#
Candice - Deadlift 195#
Renee Johnson - Snatch 95#  /  C&J 130#  /  Shoulder Press 95#  /  Squat Snatch 105#
Damon - Strict Press 105#  /  Squat Clean 145#


Thursday, April 16, 2015

WBS, Double unders, 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
Back Squat  5-5-5-5-5

____________________________________________________________________________

Foundations 
3 RFT
50 Lunges
50 Hollow Rocks


Conditioning 
AMRAP 15
150 Wall Ball Shots, 20/14/10#
90 Double-unders
30 T2B

                                                                                                                                        
Competition 
20 minute clock
Row AFAP

_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#

Wednesday, April 15, 2015

Power Cleans, Burpees, 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 

Weekly Challenge
AMRAP 1 - Burpees

Bar Work
Push Press + Push Jerk + Split Jerk  1-1-1-1-1-1-1

____________________________________________________________________________

Foundations 
AMRAP 20
50 Lunges
Run 200m
50 KBS 55/45/35
Row 300m
50 Burpees


Conditioning 
AMRAP 20
7 Power Cleans 135/95/65
7 Burpees
7 Box Jumps 24/20

                                                                                                                                          
Competition 
For time
10 Muscle-ups
20 Thrusters 155/105/75
30 UB GHD Sit-ups
40' UB Hand Stand Walk
50 UB Double-unders

_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#

Tuesday, April 14, 2015

Burpees, Pull ups, 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 


Bar Work
Squat Cleans 5@80%, 5@85%, 5@90%

____________________________________________________________________________

Foundations 
5 RFT
10 Thrusters 95/65/45
150 Single Unders


Conditioning 
5 Rounds
1 Min - Burpees
1 Min - Pull-ups
1 Min - Double-unders
-rest :60

*Score - total reps

                                                                                                                                            
Competition 
7 RFT
20' HSW
7 Hang Power Snatch 135/95/65


_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#

Monday, April 13, 2015

Clean & Jerk


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
A) EMOM Snatch Balance 2-2-2-2

B) EMOM Front Squats  3-3-3-3

____________________________________________________________________________

Foundations 
AMRAP 15
10 Deadlifts, 185/135/95
20 Box Jumps
30 Hand Release Push-ups


Conditioning 
Death by Clean & Jerk
115/85/65

                                                                                                                                               
Competition 
AMRAP 20
20 Burpees
20 UB KBS 70/55/35
20 UB WBS
30 Burpees
30 UB KBS
30 UB WBS
40 Burpees
40 UB KBS
40 UB WBS


_________________________________________________________________

Weekly Challenge
AMRAP 1 minute:  Burpees

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#

Saturday, April 11, 2015

Push Pres, KB Swing, Box Jump, Front Squat, Double-unders

*PR and 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 
Grab a partner and complete the following / AMRAP 30
Run 800m together or Row 1000m
100 Push Press, 75/55/35#
100 KB Swings, 55/35/25#
100 Box Jumps, 24/20"
100 Front Squat, 75/55/35#
100 double unders / 300 singles
Every 5 minutes, do 20 burpees together

*Score = Total reps not including run and burpees
_________________________________________________________________

Weekly Challenge
Max Height Box Jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#

Friday, April 10, 2015

Row, Front Squats, Burpees

*PR and 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
A) 5 x  - 1 Snatch High Pull + 1 Power Snatch + 2 Hang Squat Snatches

B) 5 x  - 1 Clean High Pull + 1 Power Clean + 2 Hang Squat Cleans

____________________________________________________________________________

Foundations 


                                                                                                                                                 
Competition 
For time:
10-8-6-4-2
Alternating One Arm DB C&J, 80/50/35
2-4-6-8-10
Burpee Ring or Bar Muscle-ups

_________________________________________________________________

Weekly Challenge
Max Height Box Jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#

Thursday, April 9, 2015

Double-unders, Burpees

*PR and 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
Deadlift 5-5-5-5-5

____________________________________________________________________________

Foundations 
AMRAP 18
10 Back Squats
10 Front Squats
10 OH Squats
10 Press
10 Push Press
10 Push Jerk
10 Deadlift
10 SDLHP
10 Squat Clean
95/65/45


Conditioning 
EMOM x 15
7 Burpees
AMRAP Double-unders

* Score = total Double-unders

                                                                                                                                                   
Competition 
7 RFT
7 Deads 275/185/135
7 Box Jumps 30/24/20
7 HSPU

_________________________________________________________________

Weekly Challenge
Max Height Box Jump

Best Results:
Women -  TBA
Men - TBA
____________________________________________


***April PR's & Noteworthy Efforts***

Gary Glass - Front Squat 275#
Jess Wade - Front Squat 105#
Renee Johnson - Ring Muscle-up!!!!
Julie Anderson - Pistols & Strict Pull-up
David Wilkins - Front Squat 200#
AJ Webster - 26 Double Unders
Michelle - Back Squat 135#
Melissa - Back Squat 135#
Dalton - Back Squat 315#
Stuart - Front Squat 265#
Stuart - Clean & Jerk 210#
Curtis Hackler - Snatch 185#
Josh Wright - Snatch 210 / Clean & Jerk 280#
Damon - Snatch 100#  /  Clean & Jerk 140#
Renee Johnson - Snatch 95#  /  Clean & Jerk 130#
Renee Johnson - Shoulder Press 95#