Monday, August 31, 2015

Run, OH Lunges, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A) Back Squat 5-5-5-5-5
B) Rope Climb 5x1
C) GHD Sit-up 5x5

_________________________________________________________


Foundations
For time
500 Single-unders - 50 Hollow Rocks
400 Single-unders - 40 Mt Climbers
300 Single-unders - 30 Hollow Rocks
200 Single-unders - 20 Mt Climbers
100 Single-unders - 10 Hollow Rocks


Conditioning
5 RFT
Run 200m
21 Front Overhead Lunges 45/35
15 Pull-ups


Competition
5 RFT
7 Squat Cleans 155/105/75
14 KBS 70/55/35#

_________________________________________________________________

Weekly Challenge

For time:   21 Thrusters 95/65/45, 21 Pull-ups, 15 Thrusters 95/65/45

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"
Ravi - 1st Rope Climb
Marla - Snatch 110#
Keleigh - Legless Rope Climb
Adam B - Snatch 155#  /  C&J 205#


Saturday, August 29, 2015

In-house Competition: BLIND DATE

No regular 9am or Kids classes today due to an in-house competition.

Join us to watch 16 teams of two compete in our 3rd annual "Blind Date" competition.  Each team will do 3 workouts and the 5 teams will the best scores will do a final workout.

The event starts at 8:45 and wraps up at noon.

Come hang out with us and be entertained by the fittest people in Bartlesville.

Friday, August 28, 2015

Squat Cleans, T2B



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell Strength
Front Squat 1-5-1-10-1-15
_________________________________________________________


Foundations
For time:
100 Single unders
50 Lunges
30 Power Snatches 75/55/35
Run 400m
50 Reverse Hypers
30 Hang Power Cleans 75/55/35
Row 500m
50 Push Ups
30 Push Jerks  75/55/35


Conditioning
5 RFT
7 Squat Cleans, 135/95/65
14 T2B


Competition
For time:
50 Snatches, 135/95/65

_________________________________________________________________

Weekly Challenge

Rower:  30 pulls to row as far as possible

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"
Ravi - 1st Rope Climb
Marla - Snatch 110#
Keleigh - Legless Rope Climb
Adam B - Snatch 155#  /  C&J 205#

Thursday, August 27, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A) Squat Clean 5-5-5-5-5
B) Sled Push-Pull 5x1
C) Strict Pull-ups 5x5
_________________________________________________________


Foundations
5 RFT
Run 200m
30 HR Push-ups


Conditioning
3 Rounds / 3 min clock
21 Thrusters, 95/65/45#
AMRAP Pull-ups
-rest 2 mins


Competition
5-4-3-2-1 for time:
Power Cleans 185/135/95
Thrusters 185/135/95

_________________________________________________________________

Weekly Challenge

Rower:  30 pulls to row as far as possible

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"
Ravi - 1st Rope Climb
Marla - Snatch 110#
Keleigh - Legless Rope Climb
Adam B - Snatch 155#  /  C&J 205#

Wednesday, August 26, 2015

Run, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A) Weekly Challenge - Row:  30 pulls to row AFAP
B)  Thruster + Push Press + Push Jerk + Split Jerk, 1-1-1-1-1
C)  Hand Stand Hold Attempts, 5x10
_________________________________________________________


Foundations
Partner WOD / AMRAP 20
30 Bear Complex, 95/65/45
50 Burpees
200 Lunges


Conditioning
5 Rounds / 3 min clock
Run 400m
AMRAP WBS
-rest 1:00


Competition
AMRAP 20
40 GHDSU -  5 Deads 315/205/155 - Run 400m
30 GHDSU -  10 Deads - Row 500m
20 GHDSU -  15 Deads - 100 DU's
10 GHDSU -  20 Deads - 100 Mt Climbers


_________________________________________________________________

Weekly Challenge

Rower:  30 pulls to row as far as possible

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"
Ravi - 1st Rope Climb
Marla - Snatch 110#
Keleigh - Legless Rope Climb
Adam B - Snatch 155#  /  C&J 205#

Tuesday, August 25, 2015

Mt Climbers, Lunges,



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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A) Front Squat 5-4-3-2-1
B) Knees-to-Feet 5x5
C) Double or Trippple Under Attempts 5x10
_________________________________________________________


Foundations
For time:
1-2-3-4-5-6-7-8-9-10
Hang Squat Cleans, 95/65/45
100-90-80-70-60-50-40-30-20-10
Single-unders


Conditioning
3 RFT (20 cap)
75 Mt Climbers
50 OH Lunges, elbow locked out
25 KBS, 55/35/25#


Competition
2 RFT
50' HSW
100yard Sled Push, 1.5xBodyweight (sled = 75#)
200m KB Farmers Carry, 70's/55's/35's

_________________________________________________________________

Weekly Challenge

Rower:  30 pulls to row as far as possible

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"
Ravi - 1st Rope Climb
Marla - Snatch 110#
Keleigh - Legless Rope Climb
Adam B - Snatch 155#  /  C&J 205#




Monday, August 24, 2015

Box Jumps, T2B, Deads



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A)  Squat Snatch:  5x5 @ 60% of 1 RM
B)  Strict Pull-ups 5x5 (add weight each set if possible)
C)  GHD Sit-up 5x5
_________________________________________________________


Foundations
For time:
40 Reverse Hypers
40 HR Push-ups
Run 200m / Row 250m
30 Reverse Hypers
30 HR Push-ups
Run 400m / Row 500m
20 Reverse Hypers
20 HR Push-ups
Run 600m / Row 750m
10 Reverse Hypers
10 HR Push-ups



Conditioning
3 RFT:
10 Box Jumps, 30/24/20"
15 T2B
20 Deads 225/135/105



Competition
AMRAP 20
21-15-9
Power Cleans, 135/95/65
Ring Dips

12-9-6
Hang Squat Cleans, 155/105/85
HSPU

9-6-3
Squat Cleans 185/125/85
Bar Muscle-ups


_________________________________________________________________

Weekly Challenge

Rower:  30 pulls to row as far as possible

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"


Saturday, August 22, 2015

Thrusters, KB Summo, Box Jumps, Burpees, 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

Teams of 5 / 5 Rounds / Move to each of 5 stations after a minute.  The clock does not reset or stop b/w exercises.  Each partner will complete 1 minute at each station each round.

Thrusters, 75/55/35#
KB Summo Deadlift High Pull, 55/35/25#
Box Jumps, 20'
Burpees to 45# plate
Row for Calories

- rest 1 minute


_________________________________________________________________

Weekly Challenge

AMRAP Unbroken KBS, 70/55/35#

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"

Friday, August 21, 2015

Run, Double-unders, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 


Barbell 
A)  Snatch 1-1-1
B)  Clean & Jerk 1-1-1

*Score = total of heaviest for both
_________________________________________________________


Foundations
For time (20 cap):
50 Air Squats
40 Push Press, 75/55/35
30 Hollow Rocks
20 Overhead Squats 75/55/35
10 Burpees
20 Strict Shoulder Press 75/55/35
30 GHD Hip Ext
40 Front Squats, 75/55/35
50 Jumping Pull-ups


Conditioning
2 RFT (20 cap):
Run 800m
50 Double-unders
Row 1000m


Competition
2 RFT
40' HSW
75 Double-unders
15 C2B
20 Pistols
10 Bar Muscle-ups
1 Bear Complex, 225/135/95

_________________________________________________________________

Weekly Challenge

AMRAP Unbroken KBS, 70/55/35#

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"

Thursday, August 20, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 


Barbell 
A)  Back Squat 5-5-5-5-5
B)  Plate Flips 5x10
C)  Double or Trippple-unders

_________________________________________________________


Foundations
AMRAP 15
1 Deadlift, 135/95/65
1 Box Jump, 20"
1 Burpee

*  Add 1 rep each round


Conditioning
5 Rounds
AMRAP Unbroken Clean & Jerks, 135/95/65#
-rest 2 mins


Competition
AMRAP 15
5/3 Bar Muscle-ups
10/7 HSPU
15 Front Squats 95/65/45

_________________________________________________________________

Weekly Challenge

AMRAP Unbroken KBS, 70/55/35#

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"

Wednesday, August 19, 2015

Sled Push, Run, 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)
Pyrros Dimas Training (video)
Skill Transfer Exercises for the Snatch (video)

_______________________________________________________

WOD 

Weekly Challenge
AMRAP Unbroken KBS, 70/55/35#


Barbell 
Power Snatch + 2 OHS + Hang Squat Snatch, 1-1-1-1-1

_________________________________________________________


Foundations
AMRAP 15
100 Single-unders
50 Lunges
20 Hand Release Push-ups


Conditioning
For time (20 cap)
100 yard Sled Push, 180/115/90
Run 800m
66 Burpees


Competition
3 RFT
50 UB DU's
30 UB WBS
20 UB Pull-ups

_________________________________________________________________

Weekly Challenge

AMRAP Unbroken KBS, 70/55/35#

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"

Tuesday, August 18, 2015

Power Clean, Single-leg Stand up, Jump Rope



WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)
Skill Transfer Exercises for the Snatch (video)

_______________________________________________________

WOD 

Barbell / Accessory
A) Front Squat 3-3-3-3-3
B) Knees-to-Feet 5x5 (add height each set)
C) Dips 5x5 (ad weight each set)
_________________________________________________________


Foundations
For time (20 cap)
30, 25, 20, 15, 10
Thrusters, 75/55/35#
Run 100m after each round


Conditioning
3 RFT (20 cap)
10 Power Cleans, 135/95/65
20 Alt Single-leg Stand-ups from 12" box or stack of three 45# plates
30 Double-unders


Competition
5 RFT (20 cap)
Row 500m, sub 1:40/1:50

_________________________________________________________________

Weekly Challenge

AMRAP Unbroken KBS, 70/55/35#

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"

Monday, August 17, 2015

T2B, Box Jumps, Burpee Pull-ups, Thrusters, Wall Climbs



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 / Accessory
A) Power Clean + 2 Front Squat + Split Jerk, 1-1-1-1-1
B) T2B 5x5 (or 21-18-15-12-9 UB)
C) Rope Climb 5x1 (Legless if possible)
D) GHD Hip Extensions 5x10
_________________________________________________________

Foundations
3 RFT
15 Strict Banded Pull-ups
30 KB Summo Deadlift High-pulls, 70/55/35#
45 Hollow Rocks


Conditioning
50 T2B
40 Box Jumps, 24/20"
30 Burpees Pull-ups
20 Thrusters 95/65/45
10 Wall Climbs


Competition
5 RFT
1 Dead, 225/135/95
5 Strict T2B
1 Squat Clean, 225/135/95
5 UB Pulls on Rower, sub 1:30/1:45 500m split
1 S2O, 225/135/95

_________________________________________________________________

Weekly Challenge

AMRAP Unbroken KBS, 70/55/35#

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"

Saturday, August 15, 2015

Single-unders, Hollow Rocks, Deads, M Climbers, Row, P Cleans, Run, Box Jumps, F 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 / 1 works, 1 rest, *1 holds

A)  AMRAP 10
100 Single Unders
50 Hollow Rocks
25 Deadlifts 135/95/65

1:00 rest/reset

B)  AMRAP 10
200 Mountain Climbers
100 Calorie Row
50 Power Cleans 135/95/65

1:00 rest/reset

C) AMRAP 10
Run 200m
30 Box Jumps, 20"
50 Front Squats 135/95/65#


*KB 70/55/35#
_________________________________________________________________

Weekly Challenge

For time:  Row 500m

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"

Friday, August 14, 2015

Burpees, KB Squat Clean Thruster



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 & Accessory
A) Behind the neck Snatch Grip Push Press + Snatch Balance + Overhead Squat, 1-1-1-1-1
B) Strict Pull-ups, 5x5
C) GH Raise, 5x5
_________________________________________________________

Foundations
Partner WOD / AMRAP 20
100 Alternating Step-ups
100 Simultaneous Air Squats
100 Alternating HR Push-ups
100 Simultaneous Sit-ups


Conditioning
For Time (20 cap)
Opposing Ladder
10 Burpees - 1 KB Squat Clean Thruster, 70/55/35
9 Burpees - 2 KB Squat Clean Thruster
etc.
1 Burpee - 10 KB Squat Clean Thruster


Competition
4 min - Max Calorie Row
-then
3 Rounds
1 min - Handstand Push-ups
1 min - Pistols
1 min - C2B
-then
AMRAP 4 - 50 UB DU's (1 set of 50 UB = 1 rep)

_________________________________________________________________

Weekly Challenge

For time:  Row 500m

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"

Thursday, August 13, 2015

Run, 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 & Accessory
A) Back Squat 3-3-3-3-3 (3 second pause at rock bottom, no pause at top)
B) Tire Flip 5x5
C) Rope Climb 5x1
_________________________________________________________

Foundations
4 RFT (20 cap)
200m Overhead Carry, 45/25/15# plate
15 Deadlifts, 45/25/15# plate
10 Burpees to plate


Conditioning
AMRAP 20
Run 400m
AMRAP UB KBS, 55/35/25#

*Score = total KBS


Competition
For time (20 cap)
Run 400m
30 Muscle-ups (in as few breaks as possible)
Run 400m
60 Wall Ball Shots (in as few breaks as possible)
Run 400m
90 Double-unders (in as few breaks as possible

*Add 10 seconds for each break /

_________________________________________________________________

Weekly Challenge

For time:  Row 500m

______________________________________________________


***AUGUST PR's & Noteworthy Efforts***

Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 355#
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#
Jess Wade - 34" box Jump / Deadlift 155#  / Push Press55#
Cody Nissen - Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley - 3 Position Snatch 55#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd (7/17?
Dave Strobel - OHS 150#
Denise - Power Clean 125#  /  Front Squat 150#
Dalton - Power Clean 225#
Marla - Front Squat 150#
Heather Williams - Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford - Back Squat 245# / Deadlift 355#
David Wilkens - Deadlift 355#
Dallas - 1st Muscle-up  /  115 Consecutive Double-unders
Deb D - completed "Bring Sally Up"