5.24.2015

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Really great video for barbell efficiency on GTO!

A. 20 Minutes of Goat Work

B. Every 3 minutes for 12 minutes for Max Reps:
500m Row/400m Run
Max Rep Ground-to-Overhead (53/35)

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5.23.2015

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2015 CrossFit Games Regional Team Event 7
Teams of 2, 4, or 6.
For time, each athlete moves through stations of:

Station1: 30 cal Row/AirDyne
Station2: Deadlift hold while trailing teammate rows (92/70)
Station3: 30 Strict HSPU/Kipping
Station4: Handstand hold while trailing teammate performs HSPU
Station5: 30 Toes-to-Bar
Station6: Static hang (from pullup bar) while trailing teammate performs toes-to-bar
Station7: 50-foot Overhead Lunge with Plate (25/15)

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Bruiser and Brewskis WOD – OFF WEEK in prep for “Murph” on Monday

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5.22.2015

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A. 4 Sets:
Bulgarian Split Squat x 8 each leg
Rest 30s
MedBall Situps x 8-12
Rest 30s

B. 21-15-9 Reps of:
KB Swings (24/16)
Wall Ball (20/14)
Pullups

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5.21.2015

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A. 5 Sets: Clean and Jerk x 1.1.1
Rest 5s between singles and 2 minutes between reps

B. 8 Rounds for Time:
3 Ground-to-Overhead (61/43)
6 Burpee Pullups

C. 3 Sets: Upward and Downward Facing Chinese Plank x 45s

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5.20.2015

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A. 3 Sets:
Single Arm DB/KB Row x 8 each arm
Rest 30s
Single Arm DB/KB Strict Press x 8 each arm

B. 3 Sets for Max Reps:
60s Shoulder-to-Overhead (43/29)
60s Over-the-Box Jumps (24/20)
60s Row/AD for Calories
60s Rest

Name WOD
Ryan B 195 (rx)
Eric G 190 (rx)
Dawkins 185 (rx)
Mike D 185 (rx)
Brian 184 (rx)
Luke 174 (rx)
Donald 164 (rx)
Matthew 164 (rx)
Alex 162 (rx)
Clint 161 (rx)
Noah 152 (rx)
Ficco 151 (rx)
Casey 149 (rx)
Paige 145 (rx)
Shawn 144 (rx)
Vernon 142 (rx)
Jake 138 (rx)
Mike B 136 (rx)
Bethany 135 (rx)
Rob 134 (rx)
Jessica S 134 (rx)
Kera 133 (rx)
Melissa 129 (rx)
David S 122 (rx)
Rachel K 122 (rx)
Yoshi 122 (rx)
Tamra 120 (rx)
Bryan 114 (rx)
Martina 165
Stephen 165
Elise 164
Travis 153
Stephanie 150
LBK 146
Andy 146
Tim 145
Noelle S 145
Lisa 142
Lacee 142
Rachel G 141
Sabra 138
Erin 135
Kara 135
Loren 133
Heather 133
Steve S 131
Dave W 130
Tara 127
Sup 125
Sarah M 123
Ambrose 122
Jody 119
Dave H 110
Kacie 110
Amy 101
Lucy 64
Bella 54
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5.19.2015

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You’re welcome for the fantastic background music.

A. 8 Sets: High Hang Squat Snatch + Low Hang Squat Snatch
Build to a heavy while maintaining good technique.

B. May Challenge: Max Rep HSPU in 90s

C. AMRAP 7 Minutes
5 Shoot Throughs
10 Situps
15 Air Squats

Name WOD
Sam 6+20
Luke D 6+18
Clint 6+5
Brett 6+3
Pedro 6+3
Laura M 6+2
Donny 6
Patti 5+29
Casey 5+28
Josh 5+20
Liz 5+11
Erin 5+11
Donald 5+11
Scott P 5+8
Dawkins 5+5
Nadia 5+5
Josh G 5+4
Kyle 5+2
Owen 5+1
Lacee 5+1
Mike F 5
Matthew 5
Jenny 5
Philip 4+26
Rachel 4+25
Noelle 4+23
Mike B 4+20
Jake 4+20
Bethany 4+18
Travis 4+17
Lucy 4+17
Eric 4+16
Fawn 4+15
Laura R 4+10
Kara 4+10
Kisa 4+5
Noah 4+5
Val 4+5
Erika B 4+4
R Firster 4+4
Melissa 4
Amy E 3+16
Durkee 3+16
Jessica 3+14
Margaret 3+14
Johhny 3+9
Dave W 3+6
Loren 3+3
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5.18.2015

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A. 8 Sets: Front Squat x 2 with a 3s Pause at Bottom
Build to heavy double while maintaining good technique.

B. 3 Rounds for Time:
40/25 Pushups
80 Double Unders
400m Run

C. 3 Sets: Strict Pullups x 3-10
Once you come off the bar, that set is done.

Name WOD
Brett 12:38 (rx)
Jenny G 13:03 (rx)
Dawkins 13:10 (rx)
Alex 15:19 (rx)
Laura M 15:32 (rx)
Chelsea 15:36 (rx)
Rachel K 16:15 (rx)
Brian 16:21 (rx)
Lucy 17:14 (rx)
Matthew 17:18 (rx)
MIchael K 17:55 (rx)
Armando 17:55 (rx)
Ficco 18:05 (rx)
Pedro 18:59 (rx)
Durkee 19:03 (rx)
Yoshi 19:23 (rx)
Nadia 20:22 (rx)
Rob 21:40 (rx)
Mike S 21:05 (rx)
Jessica S 21:34 (rx)
Owen 24:46 (rx)
Kara 12:10
Margaret 16:00
Lynda 16:50
Andy 16:54
Brian H 16:56
Melissa 17:02
Jeff 17:09
Jake 17:27
Mindy 17:28
Stephanie 17:29
Lisa A 17:30
Marie 17:38
Durkee 18:08
Courtney 18:18
Ryan 18:31
Jessica P 18:35
Tara 19:11
Johnny 19:39
Brandon 22:17
Philip 20:26
Steve S 22:56
Mike B 23:50
LBK 23:32
Ambrose 25:03
Lisa L 25:22
Shayla DNF
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5.17.2015

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**Colfax Marathon is today. Be aware of the road closures:

http://www.runcolfax.org/2015-colfax-marathon-traffic-road-closures/

A. In 12 minutes, build to a max height box jump.

B. In teams of 3, one teammate at each station, complete AMRAP in 30 minutes of:
Station 1 – 10 Box Jumps (24/20), 5 Pullups
Station 2 – 10 Burpees, 5 Ground-to-Overhead (43/29)
Station 3 – 400m Medball Carry (20/14)

*Teammates can only rotate when the running partner returns.

Name WOD
Greg/Sterling/Val 5+1
Wolf/Scott/Ryan 5+1
Chelsea/Spector/Rob 4+2
Jenny/Nadia/Noelle 4
JonW/Davis/Jeff 4
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5.16.2015

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A. Push Press x 5-4-3-2-1-1-1

B. With a partner, alternating rounds for 8 sets each:
8 Burpees
2 Barbell Complex

Barbell Complex = 3 Hang Power Cleans + 2 Alternating Reverse Lunge Steps + 1 Push Press

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Bruiser and Brewskis WOD – Em will announce it Saturday at 11am. Park on Poplar side of the building.

Name WOD
Shayla 19:?? (rx+)
Cedar/Lynda 11:45
Raf/Glenda 14:43
Tara/Laura 15:46
Zac/Steve 15:56
Donald/Rob 16:43
Jenny/Sally 17:25
Matt/Alex 17:26
Greg/Josh 17:34
Casey/Scott 18:10
Lucy/Martina 21:55
Jen/Maddy 23:39
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5.15.2015

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Wishing this stud the best of luck at the South Regional this weekend. Go Camille! We are cheering for you!

A. 4 Sets:
DB/KB Curtsy Lunges x 8 each leg
Rest 30s
Hollow Rocks x 8-12
Rest 30s

B. Every 3 Minutes for 12 Minutes (4 Sets) for Max Reps:
Run 400m
Max Rep KB Swings (24/16)

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