Friday, July 31, 2015

Double-unders, T2B, 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 

Barbell
A) Front Squat 5-4-3-2-1 (2 Count at Rock Bottom, no pause at top)
B) Tire Flips 5x5
C) Double or Triple Under Attempts 5x10
__________________________________

Foundations 
For time/Partner WOD (20 min cap)
200 Mountain Climbers - 1 works, 1 rests
Run 200m together
150 Step Ups, 20" - alternate each rep
Run 200m together
100 Front Squats, 95/65/45 - 1 works, 1 rests


Conditioning 
3 Rounds
ME UB Double-unders (best of 3 attempts)
-rest 1 min
ME UB T2B
-rest 1 min
ME UB Push Press, 95/65/45
-rest 1 min

*Score = total reps



Competition 
Opposing Ladder for time (20 min cap)
10 DB Deads, 100/70/45#
1 Paralette HSPU
9 DB Deads, 100/70/45#
2 Paralette HSPU
etc

_________________________________________________________________

Weekly Challenge

For time:
21 Clean & Jerks, 135/95/65

Best Results:
Women - tba
Men - tba
______________________________________________________


***July 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#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Thursday, July 30, 2015

Sled Push, Row, Burpees, Singles



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) 3 Position Snatch, 1-1-1-1-1
B) Dips 5x5
C) GH Raise 5x5
__________________________

Foundations 
For time:
100 Hollow Rocks
100 Hand Release Push-ups
100 Air Squats


Conditioning 
Amy Order for time:
10 Sled Push Down & Back, 180/135/90
Row 1000m
50 Burpees
500 Single-unders


Competition 
4 RFT
Run 400m
8 Front Squat, 225/155/105

_________________________________________________________________

Weekly Challenge

For time:
21 Clean & Jerks, 135/95/65

Best Results:
Women - tba
Men - tba
______________________________________________________


***July 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#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Wednesday, July 29, 2015

Deadlifts, Hang Power Cleans, 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 

Weekly Challenge
For time:
21 Clean & Jerks, 135/95/65
__________________________

Foundations 
For time 21-15-9
Seated Shoulder Press, 65/45/35
Front Rack Lunges, 65/45/35 (21 each leg, etc)
Burpee over Bar


Conditioning 
5 RFT
12 Deads
9 Hang Power Cleans
6 Push Jerks

155/105/75#


Competition 
Every 3 mins for as long as possible / score = total reps

3 mins / 2 Rounds
5 WBS to Ceiling, 20/14/10#
5 T2B

3-6:00 / 2 Rounds
7 WBS
7 T2B

6-9:00 / 2 Rounds
9 WBS
9 T2B

etc


_________________________________________________________________

Weekly Challenge

For time:
21 Clean & Jerks, 135/95/65

Best Results:
Women - tba
Men - tba
______________________________________________________


***July 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#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Tuesday, July 28, 2015

Squat, Press, Deadlift



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 


Foundations 
CrossFit Total
Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1


Conditioning 
CrossFit Total
Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1


Competition 
CrossFit Total
Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

_________________________________________________________________

Weekly Challenge

For time:
21 Clean & Jerks, 135/95/65

Best Results:
Women - tba
Men - tba
______________________________________________________


***July 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#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Monday, July 27, 2015

KBS



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) Squat Cleans from the Power Position 3-3-3-3-3
B) Strict Pull-ups 5x5
C) GHD Sit-ups 5x5

________________________________________________________________________

Foundations 
3 RFT
10 Hang Squat Cleans, 95/65/45
20 Burpees
30 Jumping Pull-ups


Conditioning 
EMOMFALAP
20 KBS, 55/35/25


Competition 
9-7-5
Muscle-ups
Squat Snatch, 135/95/65


_________________________________________________________________

Weekly Challenge

For time:
21 Clean & Jerks, 135/95/65

Best Results:
Women - tba
Men - tba
______________________________________________________


***July 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#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Saturday, July 25, 2015

ABC



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

With a partner complete the following:

Part A 
AMRAP 12
250 Single-unders
100 KBS, 55/35/26
250 Single-unders
100 Wall Ball Shots, 20/14#
250 Single-unders
100 Box Jumps or Step-ups, 24/20

* Tag in and out as needed

- Rest/Transition - 2 mins

Part B 
AMRAP 10
10 Deadlifts, 115/95/65
8 Hang Power Cleans, 115/95/65
6 Push Jerk, 115/95/65

* One partner works at a time, complete a full round before switching.

- Rest 2 mins

Part C 
AMRAP 8
100 Mountain Climbers
80 Hollow Rocks
60 Squat Jumps
40 Hand Release Push-ups
20 Pull-ups

* Tag in and out as needed

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

_________________________________________________________________

Weekly Challenge

For time:
21 Thrusters, 95/65/45#
21 Pull-ups

Best Results:
Women - tba
Men - Cody :53
______________________________________________________


***July 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#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Friday, July 24, 2015

Row, Double-unders, Mountain Climbers



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) Touch&Go Power Snatches 5-4-3-2-1
B)  Pistols 5x5
C)  Sled Push/Pull 5x2

________________________________________________________________________

Foundations 
3 RFT
200m Overhead Carry, 45/25/15
15 Burpees to plate


Conditioning 
3 RFT
Row 50 cals
50 Double-unders
50 Mountain Climbers


Competition
AMRAP 12
1 Deadlift 315/205/135
1 Muscle-up
1 HSPU

*Add 1 rep each round


_________________________________________________________________

Weekly Challenge

For time:
21 Thrusters, 95/65/45#
21 Pull-ups

Best Results:
Women - tba
Men - tba
______________________________________________________


***July 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#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Thursday, July 23, 2015

Pull-ups, 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)  Front Squat 1-10-1-20-1-30
B)  GH Raise, 5x5
C)  Knees-to-Feet 5x5

________________________________________________________________________

Foundations 
For time (20 min cap)
Lunge 200m
100 Hollow Rocks
50 Hand Release Push-ups


Conditioning 
For time (20 min cap)
5 Rounds
Max UB Reps Pull-ups
Max UB Reps WBS

* Score = total reps


Competition
For time (20 min cap)
500 Double-unders
* Do 3 UB Power Clean & Jerks, 155/115/85 each time you stop



_________________________________________________________________

Weekly Challenge

For time:
21 Thrusters, 95/65/45#
21 Pull-ups

Best Results:
Women - tba
Men - tba
______________________________________________________


***July 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#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Wednesday, July 22, 2015

Power Snatch, Run



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
For time:
21 Thrusters, 95/65/45
21 Pull-ups

________________________________________________________________________

Foundations 
AMRAP 20
150 Russian KBS, 70/55/35#
90 Lunges
30 Thrusters, 45/35# Bar


Conditioning 
5 RFT
10 Power Snatch, 95/65/45#
Run 200m


Competition
For time:
40 GHDSU
10/5 Bar Muscle-ups
100m Plate Carry, 90/50/30#
32 GHDSU
8/4 Bar Muscle-ups
100m Plate Carry, 90/50/30#
24 GHDSU
6/3 Bar Muscle-ups
100m Plate Carry, 90/50/30#


_________________________________________________________________

Weekly Challenge

For time:
21 Thrusters, 95/65/45#
21 Pull-ups

Best Results:
Women - tba
Men - tba
______________________________________________________


***July 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#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Tuesday, July 21, 2015

Chest Press, Roll-out to plank



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) Power Clean + 2 Front Squats 1-1-1-1-1
B) Dips 5-5-5-5-5
C) Double or Triple Under Attempts 5x10

________________________________________________________________________

Foundations 
For time:
Row 500m
5 Sled Push, 135/90#
500 Single-unders
30 Burpees


Conditioning 
5 RFT
15 Floor Barbell Chest Press, 95/65/45
15 Barbell Roll-out to plank (from the knees)


Competition
EMOM for as long as possible
5 Burpees
4 Thrusters, 135/95/65


_________________________________________________________________

Weekly Challenge

For time:
21 Thrusters, 95/65/45#
21 Pull-ups

Best Results:
Women - tba
Men - tba
______________________________________________________


***July 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#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd