Tuesday, June 30, 2015

Burpees, Plate Flips, OHS



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 

Warm-up
2x10 Wall Squats
2x10 Arch to Hollow
2x10 Quick Hips
2x10 Strict Push ups
2x100 Fast Singles


Barbell 
A) Snatch 5-5-5-5-5
B) Strict Dips 5x5
C) Pistols 5x5
________________________________________________________________________

Foundations 
50 Hollow Rocks
30 HR Burpees
10 Laps around building
30 Thrusters 75/55/35#
50 Reverse Hypers


Conditioning 
3 RFT
15 Burpees to plate, 25/15/10# (feet land on plate as you jump the feet forward)
20 Plate Flips (10 R/10 L), 25/15/10#
30 Over Head Squat, 45/35#

                   
Competition
5 RFT
10 Burpees to Ring touch, 9/8ft
10 C2B (m-strict)
100 yard KB Farmers Carry 70's/55's/35's

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Burpees

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Monday, June 29, 2015

Reverse Single-unders, KBS, 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 

Barbell 
A) Front Squat 3-3-3-3-AMRAP @ 60%
B) Knees-to-Feet 5x5 (add height each set)
C) Strict Pull-ups 5x5 (add weight each set)
________________________________________________________________________

Foundations 
5 RFT
5 Burpees
10 Box Jumps, 24/20"
15 Hang Power Cleans, 95/65/45#


Conditioning 
AMRAP 15
100 Reverse Single-unders
50 Alt. Single Arm KBS, 55/35/25#
30 T2B 

                     
Competition
3 RFT
Run 800m or Row 1000m
15 Deads 315/205/155#

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Burpees

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Saturday, June 27, 2015

Clean & Jerks, 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, 45/25/15#.
When partner A completes the run, they will take over where partner B leaves off and B proceeds to run.

*Score = total reps


______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Friday, June 26, 2015

Thrusters, 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 


Barbell 
A) Overhead Squat 3-3-3
B) Snatch 2-2-2
C) Clean & Jerk 1-1-1

________________________________________________________________________

Foundations 
For time 40-30-20-10:
Hand release Push-ups
*100 Lunges b/w sets


Conditioning 
3 Rounds / 3 min clock
21 Thrusters, 105/75/55
AMRAP Pull-ups
- rest :60

*Score = total pull-ups

                       
Competition
AMRAP 20
20 Burpees
20 UB KBS, 70/55/35
20 UB WBS, 20/14/10
30 Burpees
30 UB KBS
30 UB WBS
40 Burpees
40 UB KBS
40 UB WBS

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Single or Double-unders

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Thursday, June 25, 2015

Box Jumps, WBS, Pull ups, Squat Cleans, 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 

Weekly Challenge
AMRAP 2:  Single or Double-unders

Barbell 
A) Front Squat 3-3-3-3-3  (3 count at rock bottom)
B) Rope Climb 5x1
C) Row - 10 Hard Pulls to find lowest 500m split time, 5x1

________________________________________________________________________

Foundations 
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters 75/55/35
Box Jumps 24/20"


Conditioning  
For time:
50 Box Jumps, 24/20
40 WBS
30 Pull-ups
20 Squat Cleans 135/95/65
10 Thrusters 135/95/65

                         
Competition 
AMRAP 12
10/7 UB C2B
20 UB WBS
30 UB Double unders

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Single or Double-unders

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#




Wednesday, June 24, 2015

Single Leg Single-unders, Wall Climbs, OHS



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 2:  Single or Double-unders

Barbell 
A) Push Press + Push Jerk + Split Jerk,  1-1-1-1-1
B) GH Raise 5x5
C) Handstand Holds/Descents

________________________________________________________________________

Foundations 
4 RFT:
Run 200m
10 Burpees
15 Hang Squat Cleans 75/55/35#


Conditioning  
5 RFT:
50 Single leg Single-unders (25R/25L)
5 Wall-Climbs
10 OHS, 95/65#

                           
Competition 
For time:
100 yard Sled Push, 225/135/90# (4/3/2 plates)
100 yard HSW

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Single or Double-unders

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Tuesday, June 23, 2015

Deads, Pull-ups, Front Squats, 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 

Barbell 
A) EMOM x 5 @ 70% - 1 Snatch High Pull + 1 Power Snatch + 1 Full Snatch
B) Dips, 5x5 (if possible, add weight each set)
C) Double or Triple Unders, 5x10 (attempts)

________________________________________________________________________

Foundations
3 RFT
30 Reverse Hypers
30 Hand Release Push ups
30 Hollow Rocks
30 OH Lunges 45/25/15# plate


Conditioning
5 RFT
Run 400m or Row 500m
21 KBS, 70/55/35#

                               
Competition 
For time:
75 UB Double-unders
50 HSPU
75 UB Double-unders

_________________________________________________________________

Weekly Challenge
AMRAP 2:  Single or Double-unders

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Monday, June 22, 2015

WBS, 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 

Barbell 
A) Front Squat 5-5-5-5-5
B) Strict Pull-ups 5x5 (push away at top position)
C) Power Clean Tire Flips 5x5

________________________________________________________________________

Foundations
For time:
100 Push Press 75/55/35
* Run 200m or Row 2500m each time you rest the bar on the ground
* Resting bar at the shoulders and overhead is acceptable

Video:  Fixing the dip in the Push Press


Conditioning
5 Rounds / 2 min clock
30 WBS
AMRAP Double-unders in time remaining
-rest 2 mins

                                 
Competition 
12-9-6
Bar Muscle-ups
_________________________________________________________________

Weekly Challenge
AMRAP 2:  Single or Double-unders

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Saturday, June 20, 2015

WBS, Run, Hollow Rocks, Front Squats, KBS, OH Carry



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 40 / Teams of 2

100 WBS, 20/14/10#
Run 200m together
100 Hollow Rocks
Run 400m together
100 Front Squats, 95/75/55#
Run 600m together
100 Kettle Bell Swings, 55/35/26#
Run 800m together
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Friday, June 19, 2015

Pull up/T2B, HSPU, WBS



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 

Barbell 
A) Snatch 3-3-3-3-3
B) Power Clean  3-3-3-3-3
C) Squat Clean & Jerk 3-2-1

________________________________________________________________________

Foundations
5 minutes - Single-unders
4 minutes - Burpees
3 minutes - Box Jumps 24/20"
2 minutes - KBS 55/35/26#
1 minute - Goblet Squats 55/35/26#
*Score = total reps


Conditioning
AMRAP 15
5 Pull-up/T2B Combo
10 Deficit Hand Release Push-ups 4/2"
15 WBS, 20/14/10#

                                   
Competition 
Every minute for as long as possible
1 Box Jump 36/30/24"
2 Squat Clean Thrusters 135/95/65#
3 Muscle-ups

_________________________________________________________________

Weekly Challenge
Max Distance Broad-jump - 5 Attempts

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Thursday, June 18, 2015

Deads, HPC, Push Jerks



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 & Agility
A) Back Squat 3-3-3-3-3
B) GH Raise 5x5
C) Handstand Push-ups or Descents 5x5

________________________________________________________________________

Foundations
AMRAP 15
30 Reverse Hypers
30 Hollow Rocks
30 Overhead Squats 45/35


Conditioning
AMRAP 15
12 Deads
9 Hang Power Cleans
6 Push Jerks
* 35/95/65
                                     
Competition 
AMRAP 15
50 Pistols
50 Alternating One-arm Snatches 80/50/30
50 T2B


_________________________________________________________________

Weekly Challenge
Max Distance Broad-jump - 5 Attempts

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Wednesday, June 17, 2015

Thruster, Burpee, Pull-up



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
Broad-jump for distance 1-1-1-1-1

Strength & Agility
A) Deadlift 3-3-3-2-2-1
B) Double or Triple Under Attempts 5x10
C) Strict Dips 5x5

________________________________________________________________________

Foundations
For time
Run 800m
42 KBS 55/35/25
Run 600m
30 KBS 55/35/25
Run 400m
18 KBS 55/35/25


Conditioning
Death by:
1 Thruster, 75/55/35#
1 Burpee
1 Pull-up
*Add 1 rep every round
*Score = total reps

                                       
Competition 
AMRAP 15
30 Deads
20 Back Squats
10 Bench Press
5 Power Cleans
3 S2O
1 Bear Complex
*225/155/105

_________________________________________________________________

Weekly Challenge
Max Distance Broad-jump - 5 Attempts

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Tuesday, June 16, 2015

Run, Pull-ups, Power Snatch



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 

Olympic & Agility
A) Snatch 3-3-3-3-3
B) Knees-to-Feet 5x5
C) Handstand Hold Attempts 5x5

________________________________________________________________________

Foundations
2 RFT
33 Burpess
22 Deadlifts, 135/95/65
11 GHD Sit ups


Conditioning
5 RFT
Run 200m or Row 250m
15 Pull-ups
10 Power Snatches 95/65/45#

                                         
Competition 
For time
Run 400m or Row 500m
30 Squat Clean & Jerks, 155/105/85#
Run 400m or Row 500m

_________________________________________________________________

Weekly Challenge
Max Distance Broad-jump

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Monday, June 15, 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 

Strength & Agility
A) Front Squat 3-3-3-3-3
B) Strict Pull-ups 5x5
C) Tire Flips 5x5

________________________________________________________________________

Foundations
For time:
1000 Single-unders
*10 Hand Release Push-ups each break


Conditioning
AMRAP 20
21 UB WBS, 20/14/10
15 UB Double-unders
9 UB T2B

                                           
Competition 
AMRAP 20
100 Cal Row
75 GHDSU
50 Deads 185/135/95
25 Bar Muscle-ups

_________________________________________________________________

Weekly Challenge
Max Distance Broadjump

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Saturday, June 13, 2015

Push ups, Deads, Burpees, Squats, Power Cleans, Hollow Rocks, 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 / Teams of 3 
A.  AMRAP 8
100 Hand Release Push-ups
50 Deadlifts 135/95/65
Accumulate as many burpees as possible

2 min rest

B.  AMRAP 8
100 Air Squats
50 Power Cleans 135/95/65
Accumulate as many burpees as possible

2 min rest

C.  AMRAP 8
100 Hollow Rocks
50 Front Squats 135/95/65
Accumulate as many burpees as possible

*1 works, 1 does burpees, 1 rests / share work as needed

_________________________________________________________________

Weekly Challenge
Box Jump 1-1-1-1-1

Best Results:
Women - tba
Men - Mark Caldwell 53"
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Friday, June 12, 2015

Power Snatch, Front Squat, Push Press



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 

Olympic & Agility
A) Muscle Snatch 1-1-1, Power Snatch 1-1-1, Squat Snatch 1-1-1
B) Muscle Clean & Jerk 1-1-1, Power Clean & Jerk 1-1-1, Squat Clean & Jerk 1-1-1
C) Double or Triple Under Attempts 10x5

________________________________________________________________________

Foundations
For time
150 KBS, 55/35/25
*EMOM do 3 Burpees


Conditioning
10-9-8-7-6-5-4-3-2-1
Power Snatch
Front Squat
Push Press

*115/85/65

                                             
Competition 
AMRAP 15
5 Bar Muscle-ups
7 Power Cleans 205/135/95
9 Strict HSPU
_________________________________________________________________

Weekly Challenge
Box Jump 1-1-1-1-1

Best Results:
Women - tba
Men - Mark Caldwell 53"
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Thursday, June 11, 2015

HPC, 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 

Barbell Strength
A) Back Squat - 5@70%, 4@80%, 3@85%, 2 @ 90%, 1@95%
B) Hand Stand Attempts 5x5
C) Row - 5x10 pulls to find low 500m split

________________________________________________________________________

Foundations
21-15-9
Burpee Box Jumps 24/20
KBS 55/35/25
Knee ups


Conditioning
10 RFT
10 Hang Power Cleans 135/95/65
10 Calorie Row

                                               
Competition 
5 RFT
Accumulate :20 seconds in an L-sit hold
2 L-sit Rope Climbs (start seated/head to ceiling/lower back to seated position)
40' HSW

_________________________________________________________________

Weekly Challenge
Box Jump 1-1-1-1-1

Best Results:
Women - tba
Men - Mark Caldwell 53"
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Wednesday, June 10, 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 

Barbell Strength
A) Front Squat - 5x3 @ 70% of 1 RM w/ 3 second pause at rock bottom
B) Knees to Feet - 5x5
C) Weekly Challenge:  Box Jump 1-1-1-1-1

________________________________________________________________________

Foundations
For time:
40-30-20-10
WBS, 20/14/10#
*250 Single-unders after each set



Conditioning
5 mins to find a 1 RM Thruster
-rest 2 mins
AMRAP 3 mins, Thrusters, 95/65/45#

*Score = 1 RM Thruster + total Thrusters in 3 mins


                                                 
Competition 
For time:
100 yard Sled Push, 4/2 plates
200m Lunge w/ 45/25/15# plate
Run 800m/Row 1000m

_________________________________________________________________

Weekly Challenge
Box Jump 1-1-1-1-1

Best Results:
Women - tba
Men - tba
______________________________________________________


***June PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#