Wednesday, September 30, 2015

WBS, SDHP, S2O, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Weekly Challenge
3 mins:  AMRAP WBS

Barbell & Accessory
Overhead Squat 2-2-2-2-2 (from the ground)


_________________________________________________________


Foundations 
For time:
Run 500m
50 Thrusters 75/55/35
30 Pull-ups


Conditioning 
For time:
30 UB WBS
40 Power Cleans 115/75/55
50 S2O 115/75/55
60 Box Jumps 20"


Competition 
3 RFT
1 Power Snatch, 135/95
2 Muscle-ups
3 Box Jumps 24/20"
4 HSPU
5 WBS
6 C2B
7 Burpees
30 DU's

________________________________________________________________

Weekly Challenge
3 Mins:  AMRAP WBS

Tuesday, September 29, 2015

Pull ups, Push ups, Air 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A)  Squat Snatch 5@50%, 5@60%, 3@70%, 3@80%, 3+@90%
Percentages based on 70% of your 1 RM; Add 5# to last week.
B)  GH Raise 5x5
C)  Knees to Feet 5x5

_________________________________________________________


Foundations 
Partner WOD / AMRAP 20 / 1 works, 1 rests, share work as needed
70 Air Squats
60 Mt Climbers
50 Hollow Rocks
40 HR Push-ups
30 KBS, 55/35/25#
20 Box Jumps or Step Ups 20"
10 Burpee Box Jumps or Step Ups 20"


Conditioning - "Cindy"
AMRAP 20
5 Pull-ups
10 Push-ups
15 Air Squats


Competition 
For time:
Opposing Ladder of:
5 Sled Push, 180/135/90#
1 HSW, 40/30/20'


________________________________________________________________

Weekly Challenge
TBA

Monday, September 28, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
Shoulder Press 1-1-1
Push Press 1-1-1
Push Jerk 1-1-1

*increase load each set

_________________________________________________________


Foundations 
3 RFT
270 Single unders
30 Sit ups
15 Squat Cleans 95/65/45


Conditioning 
For time:
21-18-15-12-9-6-3
Thrusters, 95/65/45 (all sets unbroken)


Competition 
For time:
90 Double-unders
75 WBS
60 Pull-ups
75 WBS
90 Double-unders


________________________________________________________________

Weekly Challenge
TBA


Saturday, September 26, 2015

Burpees, Deads, Step ups, HPC, Sit ups, Push Press, Push-ups, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

AMRAP 30 / Partner WOD

Alternate reps:  50 Burpees
Simultaneous reps:  50 Deads, 135/95/65
Alternate reps: 50 Step ups, 20"
Simultaneous reps:  50 Hang Power Cleans, 115/85/55
Alternate reps: 50 Sit-ups
Simultaneous reps:  50 Push Press, 95/65/45
Alternating reps:  50 Squat Jumps
Simultaneous reps:  50 Mountain Climbers





Friday, September 25, 2015

Sit ups, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A) Back Squat 5-5-5-5-5
B) Tire Flips 5x5
C) Strict Pull-ups 5x5

_________________________________________________________


Foundations 
5 rounds / 3 min clock
30 KBS 55/35/25
AMRAP Goblet Squats
-rest 1 min


Conditioning 
For time:
50 Sit ups
Run 1600m
50 Sit ups


Competition 
5 RFT:
Row 500m
15/10 Ring Dips


________________________________________________________________

Weekly Challenge
Row 500m for time

Thursday, September 24, 2015

Push Press, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A) Squat Clean & Jerk, 5@50%, 5@60%, 5@65%, 5@75%, 5+@85%
Percentages are based on 70% of your 1 RM / Add 5# over last week.
Ex.  1 RM = 100lb/ 100lb x 70% = 70lb/ 70lb + 5lb = 75lb

B) Strict Pull-up 5x5
C) GHD Sit-up 5x5

_________________________________________________________


Foundations 
AMRAP 15
50 Lunges
250 Single-unders
30 Mt Climbers

Conditioning 
40-30-20-10 for time (15 cap)
Push Press 115/75/55
Box Jumps 24/20

Competition 
3 RFT (18 cap)
Run 800m
30 UB KBS, 70/55/35
________________________________________________________________

Weekly Challenge
Row 500m for time

Wednesday, September 23, 2015

Deadlifts



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 500m for time
B) Overhead Squat 1-1-1-1-1
C) Rope Climb 5x1

_________________________________________________________


Foundations - "Death by Burpees"
One burpee on the minute every minute, adding 1 burpee each minute and continue adding 1 burpee each round until you can no longer continue.


Conditioning - "Death by Deadlifts"
One Deadlift on the minute every minute, adding 1 Deadlift each minute and continue adding 1 Deadlift each round until you can no longer continue.

135/95/65#


Competition - "Elizabeth"
21-15-9
Squat Clean 135/95/65
Ring Dips


________________________________________________________________

Weekly Challenge
Row 500m for time

Tuesday, September 22, 2015

Thrusters, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A) Squat Snatch, 5@50%, 5@60%, 5@65%, 5@75%, 5+@85%
Percentages are based on 70% of your 1 RM / Add 5# over last week.
Ex.  1 RM = 100lb/ 100lb x 70% = 70lb/ 70lb + 5lb = 75lb

B) Toes-to-Bar 5x5
C) Plate Flips 5x10

_________________________________________________________


Foundations
3 RFT (Cap 15)
10 Hang Squat Cleans, 95/65/45
30 Sit-ups
Run 200m


Conditioning 
EMOM for as Long as Possible (Cap 15)
5 Thrusters, 75/55/35
6 Burpees
7 Pull-ups

*Score = total rounds & reps / if you reach the 15th minute, the tie break is the time it takes you to finish the last round.


Competition
5 RFT (Cap 15)
50 UB Double-unders
20' HSW
10 Toes-thru-Rings

________________________________________________________________

Weekly Challenge
Row 500m for time


Monday, September 21, 2015

Deadlift, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A) Thruster 3-3-3-3-3
B) Row 5x10 pulls to find lowest 500m split
C) Double or Triple Under Attempts 5x10

_________________________________________________________


Foundations
AMRAP 15
50 Single unders
40 Squats
30 Hollow Rocks
20 Lunges
10 Burpees


Conditioning 
21-15-9 for time (15 cap)
Deads 225/155/105
HSPU


Competition
For time (15 cap)
10-9-8-7-6-5-4-3-2-1
Bear Complex 135/95/65

*do each set unbroken

________________________________________________________________

Weekly Challenge
Row 500m for time

Saturday, September 19, 2015

Hoover Ball - Sooner Park 9am


WODiac - a daily RX of CrossFit news, links and commentary

Today's WOD is Hoover Ball at Sooner Park.  Hoover Ball is volley ball with a 6# med ball.
Meet at the Volley Ball courts at 9am and we will divide up teams and play tournament style games.

Bring:   water, chair, towel, friend

Friday, September 18, 2015

Squat Clean Thruster, Pull ups, OHS, T2B, HPC



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 3-3-3-3-3 (7 sec pause)
B) Rope Climb 5x1
C) Strict Pull-ups 5x5

_________________________________________________________


Foundations
5 Rounds / 3 minute clock
100 Single-unders
Max Reps KBS 55/35/26#

* Score = total KBS

Conditioning 
5 min - Max Reps Burpee Squat Clean Thruster, 95/65/45
4 min - Max Reps Pull-ups
3 min - Max Reps Overhead Squat, 95/65/45
2 min - Max Reps T2B
1 min - Max Reps Hang Power Clean, 95/65/45


Competition
For time:
50 WBS
30 Power Cleans 155/105#
15 Muscle-ups


________________________________________________________________

Weekly Challenge

AMRAP :90 - Clean & Jerk 135/95/65

Thursday, September 17, 2015

Double-unders, Sit-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) Clean & Jerk:  5@50%, 5@60%, 5@75%, 3@85%, 1+@95%
(Percentages are based on 70% of your 1 RM.  The 5th set is 1+ AMRAP)
B) Jumping Bar Muscle-ups 5x5
C) Handstand Hold Attempts 5x5

_________________________________________________________


Foundations 
AMRAP 20 / Teams of 3
P1 - 200m Run
P2 - 10 Power Snatches 95/65/45
P3 - 5 Atomic Sit-ups, 45/25/15#

* All work simultaneously / Rotate after each Round



Conditioning - "Annie"
For time:  50-40-30-20-10
Double-unders
Sit-ups (ab mats allowed)


Competition 
5 RFT
100 Double-unders
25 KBS 70/55/35#


________________________________________________________________

Weekly Challenge

AMRAP :90 - Clean & Jerk 135/95/65

Wednesday, September 16, 2015

Row, Pull-ups, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Weekly Challenge
AMRAP :90 - Power Clean & Jerk, 135/95/65

_________________________________________________________


Foundations 
For time: 40-30-20-10 (20 cap)
KBS 55/35/25
Steps ups w/ KB, 55/35/25 / 20" Box

* Scale options:  cut reps in half or partner up


Conditioning 
5 RFT (20 cap)
Row 500m
10 Pull-ups
5 HSPU


Competition 
For time 12-9-6:
Muscle-ups
Deads, 275/185/135

* Each time u break a set of muscle-ups or deads, run 200m

________________________________________________________________

Weekly Challenge

AMRAP :90 - Clean & Jerk 135/95/65

Tuesday, September 15, 2015

Double-unders, T2B, Squat Clean



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, 3@55%, 3@65%, 1@75%, 1@85%, 1+@95%
(Percentages are based on 70% of your 1 RM.  The 5th set is 1+ AMrepsAP.)
B) GH Raise 5x5
C) Plate Flips 5x10
_________________________________________________________


Foundations 
3 RFT
Run 800m
50 Air Squats
30 Reverse Hypers


Conditioning 
AMRAP 15
30 Double-unders
20 T2B
10 Squat Cleans, 95/65/45


Competition 
For time:
Run 400m, 50 UB Doubles, Row 500m
15-9-6:  Squat Snatches 95/65/45 & Muscle-up to Strict Ring Dips
Run 400m, 50 UB Doubles, Row 500m

________________________________________________________________

Weekly Challenge

AMRAP :90 - Clean & Jerk 135/95/65

Monday, September 14, 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) Deadlift 3-3-3-3-3
B) Med Ball Clean 5x5
C) Strict Pull-ups 5x5

_________________________________________________________


Foundations 
Partner WOD / 10 RFT
10 Thrusters 95/65/45#
10 Burpees

*Switch after each round


Conditioning 
AMRAP 12
Run 200m
Max UB WBS

* Score = total WBS


Competition 
For time:
100 Yard Sled Push, 3/2/1 (45# plates)
100 Back Squats, 135/95/65 (from the floor)
Run 800m


________________________________________________________________

Weekly Challenge

AMRAP :90 - Clean & Jerk 135/95/65



Saturday, September 12, 2015

Single Unders, Burpees, Deads, Step ups, Power Cleans, Sit ups, Front Squats, etc

Partner WOD / AMRAP 30

150 Single unders each
50 Burpees (alt each rep)
30 Deadlifts 135/95/65 (tag in & out as needed)
150 Single Unders each
50 Step Ups 24/20" (alt each rep)
30 Power Cleans 135/95/65
150 Single Unders each
50 Simultaneous Sit-ups
30 Front Squats 135/95/65
150 Single Unders each
50 Simultaneous Mountain Climbers
30 Shoulder to Overhead, 135/95/65

Friday, September 11, 2015

WBS, Double unders, KBS, Burpee Box Jump



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) Clean & Jerk 3@50%, 3@60%, 3@70%, 3@80%, 3+@90% (Touch-n-Go)
Percentages are based on 70% of your 1 RM.  The 5th set is 3+ AMrepsAP.
B) GHD Sit-up 5x5
C) Knees-to-Feet 5x5

_________________________________________________________


Foundations 
5 RFT
Run 200m
15 Muscle Snatch, 75/55/35#


Conditioning 
For time (20 cap)
100 WBS
75 Double-unders
50 KBS, 70/55/35
25 Burpee Box Jumps, 24/20


Competition 
AMRAP 15:
20 HSPU
30 Cal Row
40' HSW
50 GHDSU
100m Farmers Carry, 100/70/40# DB's
AMRAP DB Deads, 100/70/40# DB's


________________________________________________________________

Weekly Challenge

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

______________________________________________________


***SEPT 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, September 10, 2015

Push ups, Squat Cleans, 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 

Barbell & Accessory
A) Push Press + Push Jerk + Split Jerk 1-1-1-1-1
B) Tire Flips 5x5
C) Handstand Hold Attempts 5x5

_________________________________________________________


Foundations 
Partner WOD (20 cap)
666 Single-unders
Row 66 calories
Run 666 meters (3.5x parking lot)
66 Burpees
*1 works, 1 rests, tag in & out as needed


Conditioning 
Partner WOD (20 cap)
150 HR Push-ups (alt every 5)
45 Squat Cleans, 135/95/65 (alt every rep)
Run 800m together


Competition 
For time
Sled Push 100 yards, 3/2/1 45# plate(s)
100 Back Squats, 135/95/65 (from floor)
Run 800m

________________________________________________________________

Weekly Challenge

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

______________________________________________________


***SEPT 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, September 9, 2015

Burpees, Double-unders, WBS, HPS, Wall Climbs, HPC



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 

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


Barbell 
Squat Snatch, 3@50%, 3@60%, 3@70%, 3@80%, 3+@90%
(Percentages are based on 70% of your 1 RM then doing 3@ 50% of that number, then 3@60% and so on.  The 5th set is 3+ AMrepsAP.)

_________________________________________________________


Foundations 
5 RFT (20 cap)
50 Mountain Climbers
30 Hollow Rocks


Conditioning 
For time (20 cap)
50 Burpees
40 Double-unders
30 WBS
20 Hang Power Snatch 95/65/45
10 Wall Climbs
20 Hang Power Clean 95/65/45
40 Double-unders
50 Burpees


Competition 
5 RFT
10 Pistols
20' HSW
5/3 Muscle-ups
________________________________________________________________

Weekly Challenge

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

______________________________________________________


***SEPT 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, September 8, 2015

Deads, T2B, Burpee 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)
Pyrros Dimas Training (video)

_______________________________________________________

WOD 


Barbell & Accessory
A) Front Squat 5-4-3-2-1 (3 second pause at rock bottom)
B) Dips 5x5
C) GHD Raise 5x5

_________________________________________________________


Foundations 
For time (20 cap)
50-40-30-20-10
Hand Release Push-ups
Russian KBS 55/35/25


Conditioning 
21-15-9 for time:
Deadlifts 225/155/105
T2B
Burpee Box Jumps, 24/20"


Competition 
4 RFT (20 cap)
50 UB DU's
30 UB WBS
5 UB Power Snatches 135/95/65


________________________________________________________________

Weekly Challenge

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

______________________________________________________


***SEPT 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, September 7, 2015

Squats, Power Cleans, Pull-ups, 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)
Pyrros Dimas Training (video)

_______________________________________________________

Labor Day WOD 

"Hotshots 19"

 6 RFT
30 Air Squats
19 Power Cleans, 135/95/65
7 Strict Pull-ups
Run 400m

*Scale by sharing the work with a partner or cutting rounds in half.

Saturday, September 5, 2015

Box Jumps, Deads, Burpees, Power Cleans, Hollow Rocks, Front Squats, Single-unders, S2O


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 - Teams of 2

7 minutes:
100 Box Jumps 20"
Time remaining - Deadlifts 135/95/65

-rest 1 min

7 minutes
100 Burpees
Time remaining - Power Cleans 135/95/65

-rest 1 min

7 minutes
100 Hollow Rocks
Time remainng - Front Squats 135/95/65

-rest 1 min

7 minutes
1000 Single-unders
Time remaining - Shoulder to Overhead 135/95/65


* One works, one rests.  Tag in and out as needed.
* Score = total reps during "Time remaining"

Friday, September 4, 2015

Row, KBS, Burpee 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)
Pyrros Dimas Training (video)

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WOD 


Barbell & Accessory
A) Overhead Squats 3-3-3-3-3
B) Strict Pull-ups 5x5
C) Double or Triple-under attempts 5x10

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Foundations 
For time (20 cap)
100 Hollow Rocks
75 Goblet Squats 53/35/26#
50 Strict Banded Pull-ups
25 Clean & Jerks 95/65/45#

Conditioning 
For time (20 cap)
Row 1000m
21-15-9
KBS 70/53/35#
Burpee Box Jump, 24/20"


Competition 
AMRAP of:
3 mins - Back Squat 225/135/95
3 mins - T2B
3 mins - Alt DB Snatch 80/50# DB
3 mins - Power Cleans 225/135/95
3 mins - Bar Muscle-ups


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Weekly Challenge

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

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***SEPT 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#