WOD 1/20

PerformanceCOA Testing
A. 1 RM Power Clean in 15:00
B. 3:00 Max Meter Row
*max weight and meters recorded

Foundations – COA Testing or:
Skill
Hip Snatch

A. Snatch x2x5
B1. Front Squat x2x5
B2. Push ups x6-8×5

Test
Front Plank :90

“If we don’t change, we don’t grow. If we don’t grow, we aren’t really living.” -Gail Sheehy 

Foundations – AM
Chris
Performance – AM # meters
Jon 195* 926
Lee 165 850
Boone 205 851
John 185* 780
Ivan 205* 878
Josh 180* 823
Matt 195* 821
Vy 110* 722
Sarah 95* 677
Robert 185 804
Healy 95* 688
Mr. T 225 794
Cynthia 90* 657
Dayna 150* 771
Silas 155* 746
Tom 275* 850
Roland 155 804
Gilbert 135 830
Jose 135* 804
Braden 135* 793
Michael 205* 862
Mitch 175* 854
Gage 185* 851
Vince 155* 803
Sean 185 867
Mary 135* 771
Mer 125* 733
Michele 115 690
Jenna 105* 698
Ray 185* 806
Page 185* 941
Mercy 105* 635
Performance – Noon
Aaron 215 807
Andy 105* 816
Kara 95 726
Maureen 100 774
Foundations – PM
Nicole
Sarah
Kristine
Chase
Mark
John
Sophia
Performance – PM
Brad 215 824
Lauren
Leah 125 756
Nicole 130 696
Amy 95 651
Malia 80 653
Brian 195 842
Courtney 125 752
Claudia 115 728
Madison 135 722
Janet 105 809
Sean 135* 813
Pinky 95* 680
Christian 185* 860
Jessica 90* 708
JP 110* 826
Chrissy 95 694
Denise 55 644
Velvet 115 698
Cassie 106 743
Paul 185 908
Morgan 100 739
Jillian 135 802
Pablo 170 908
KJ 115 752
George 135 756
Carrie 145 673
John 170 779
Laila 125 756
Sophia 45 592

WOD 1/18

All Levels
100 Double Unders or Singles
50 Push-ups
40 Toes to Bar
30 Shoulder to Overhead @ 135 lb, 95 lbs
20 Front Rack Walking Lunges/leg @ 135 lbs, 95 lbs
*In teams of 2-3
*Total team time recorded

awesomeness

The 2014 Circle of Awesomeness Challenge starts today with the Kick-Off Seminar at 11:00 am!

WOD 1/17

All Levels

A. Hang Clean: Work to a heavy single in 10:00 Minutes

B. Hang Clean: 2 reps @ 85% for 10:00 EMOM

*Weight for A recorded

C.3 Rounds for Quality
15 Russian KBS @ 24K, 16K
15 Wall Balls @ 24K, 20K
15 Bent Over Rows @ 65 lb, 45 lb|
250 M Row

All Levels – AM
Nicole
Braden
Vy
Sissy
Janet
Kara
Kerri
Humberto
Matthew
Carlos
Ivan
Tow Matt
John
Jillian
Jeff
Courtney
Michael
Jose
Claudia
Cynthia
Red
Silas
Roland
Erica
Brian
Kevin
2 Chainz
Jenna
Avtar
Mercy
Emmy
Mer
Sharon
All Levels – Noon
Jared
Dustin
Sydney
Gerald
Nicole
Jables
Andy
Sean

Circle Of Awesomeness 2014 Fitness Challenges

awesomeness

Circle of Awesomeness Challengers,

Below are the fitness challenge details for the Circle of Awesomeness 2014. Please review each item and description along with the division specs. There are three fitness challenge divisions: Rx, D1, D2. The division you select will be the division you participate in throughout the entire challenge. We look forward to obtaining your division information on Saturday, January 18th during the Kick-Off Seminar!

Monday – {Pre-Test: 01.20 || Post-Test: 02.24}

A. 1 RM Power Clean in 15:00
B. 3:00 Max Meter Row

Description:

Power Clean
Athlete’s will start with an empty barbell and build to a 1 rep max in the power clean. All lifts must be started and completed within the 15:00 time span.  Athletes will be grouped together in groups of 2-3 and must work together

Row
Each athletes will have 3 minutes to row for max meters. Male dampers will be set at 6, Female dampers will be set at 4.

Division Options
Rx: As listed
D1: As listed
D2: As listed

Tuesday– {Pre-Test: 01.21 || Post-Test: 02.25}
CrossFit Total
Find a 1 rep max in the Press, Back Squat, and Deadlift

Description:

Athletes will be expected to warm up before class time. As soon as class starts we will begin with the press.  The athlete’s will have 20 minutes to find a 1 rep max in each exercise, in the following order:

1. Press
2. Back Squat
3. Deadlift

Coaches must view the max attempts and approve that full range of motion is met. All athletes will be place in groups of 2-3 athletes per station.

Division Options
Rx: As listed
D1: As listed
D2: As listed

Thursday– {Pre-Test: 01.23 || Post-Test: 02.27}
1:00 Max Double Unders
5:00 AMRAP
5 Thrusters
5 No Push Up Bar Jump Over Burpees
*Total reps recorded

Description:

1:00 Max Double Unders
Each athlete will have 1:00 to complete as many double unders as possible.  Athletes will be placed in two heats and will judge/count each others performance.

Scaling options (Men and Women)
Rx: Double unders
D1: Double unders
D2: Singles

5:00 AMRAP

Each athlete will have 5:00 minutes to complete as many repetitions as possible. The athlete will perform all 5 Thrusters, followed by all 5 no push up over the bar burpees. Athletes will be placed in two heats and will judge/count each others performance.

Division Options
Rx: M – 135 lb, W – 95 lbs
D1: M – 95 lb, W – 65 lbs
D2: M – 75 lb, W – 45 lbs

Saturday– {Pre-Test: 01.25 || Post-Test: 03.01}

“Cindy”

20:00 AMRAP
5 Pull-ups
10 Push-ups
15 Air Squats

Each athlete will have 20:00 minutes to complete as many repetitions as possible. The athletes will perform all 5 pull-ups, followed by all 10 push-up, then followed by 20 air squats. Athletes will be placed in two heats and will judge/count each others performance.

Division Options:
Rx: As listed
D1: Men – Red Band Pull-ups, Women – Red Band Pull-ups and Knee Push-ups
D2: Men – Jumping Pull-ups, Women – Jumping Pull-ups and Knee Push-ups

WOD 1/16

Performance: Week 1 of 2 Strength and Power Focus

A.Press
x5x3 @ 60-70% rest :60
x3x3 @ 70-80% Rest 2:00

B. Front Squat x1x6 @ Rest 2:00

C1. Snatch DL x5x5 @ 90-100% of Snatch Rest :60

C2. Strict CTB Pull-up ladder 1-6  Rest :60

Foundations
Skill
Jump Progression

B.6 Rounds
3 Deadlift  (UB Weight “Light Perfect reps”)
5 Box Jumps
100m Sprint
Rest 1 min

C.  Mobility 4x 20m
Elephant Walks
Bear Walks
Inch Worms

“Happiness is not a matter of intensity but of balance, order, rhythm and harmony.” – Thomas Merton

 

Foundations – AM
Rachael
Lashea
Performance – AM
Carlos
Jonathan
John
Tineke
Gage
Ken
Sarah
Ian
Vy
Janet
Humberto
Matthew
Melanie
Mr. T
Chris
Gwar
Courtney
Michael
Kevin
Tom
Jose
Jenny
Claudia
Red
Mary
Billy
Amy
Brian
Brooks
Ray
Mercy
Michele
Ladies Class
Mer
Foundations – Noon
Keihler 6:08
Paul 7:00
Jimmy 6:47
Nicole 6:44
Matthew 7:36
Foundations – PM
Christina
Chase
Jordan
Sid
Christian
Matt
Daniela
Performance – PM
Sam
Layne
Malia
Pinky
Taylor
Courtney
Andy
Dan
Parnell
Matt
Kristin
Ryan
Jean-Philippe
Phil
Sean
Pam
Kevin
Madison
Evil
Morgan
Cassie
Eric
KJ
Liz G
Carrie
Chrissy
Brad
George
Leah

WOD 1/15

Performance: Week 1 of 2 Strength and Power Focus

**A, and B will be done on a running clock with no break inbetween**

A.
Row 2K for Time
*Record 2K Time

then immediately begin…

B.
2 Rounds
30 Wall Balls @ 20 lb, 14 lb
300 M Run
30 Power Snatch @ 75 lb, 55 lb
300 M Run
30 Double Under
300 M Run
30 Push-ups
300 M Run
*Total time recorded

*Recorded total Time

 

Foundations
Skill
Jerk

A. In 10 min Work up to a Technical 2RM

B. Press x3x4

3 Rounds
400m Run
8 Push ups
100m Side Shuffles (50m/50m)
8/ea leg  OH Plate Lunges

“All that a man achieves and all that he fails to achieve is the direct result of his own thoughts.” – James Allen

Foundations – AM
Nicole 11:52
Sophia 15:06
Lashea 12:32
Rachel 17:32
Performance – AM row total
Ivan 7:47 36:00 rx
Ruhlin 8:30 36:00
Sarah 9:40 36:00
Humberto 8:15 36:08
Sean 8:05 36:00
Lee 7:58 36:00 rx
Sissy 11:45 36:00
Brian 8:28 36:00
Braden 36:00
Mel 9:16
Adrian 36:00
Beverly 36:00
Tom 7:25 44:59 rx
Dayna 8:43 40:03 rx
Jillian 9:04 41:51
Claudia 10:49 44:49 rx
Silas 9:31 43:03
Tow Matt 7:55 39:42 rx
Josh 8:04 33:39 rx
Jose 8:11 42:25
Erica 9:47 42:41
2 Chainz 7:32 32:49 rx
Vince 8:20 40:16
Mercy 11:12 53:09
Ladies Class
Mer 9:45 45:29
Foundations – Noon
Matthew
Paul
Nicole
Keihler
Jimmy
Foundations – PM
Pinky 11:08
Chase 10:22
Mark 10:32
John 10:31
Christian 11:48
Matt 11:58
Daniela 14:15
Nicole 10:38
Kristine 11:05
Performance – PM
Gil 8:52 36:27
Jared 7:56 36:58
RC 8:55 30:33
Tanner 8:35 38:33
Gerald 9:26 40:45
Dustin 10:05 37:56
Ian 6:59 35:48
Key 7:18 31:55 rx
Chad 7:15 35:06
Andy 8:38 42:31
Julie 9:08 41:13
KJ 9:20 43:11
Missy 9:28 44:35
Janet 8:12 44:50
Madison 9:36 41:46
Brad 8:50 45:15
Morgan 9:08 42:38
John 8:31 37:10
Jessica 9:14 41:19
Jeanette 9:41 39:58
Melissa 10:01 37:30
Allyson 8:49 37:38
Max 9:45 46:40
Velvet 10:00 40:10
Carrie 10:40 58:21
Carolyn 11:43 53:34
Nicole 10:14 39:40

WOD 1/14

Performance: Week 1 of 2 Strength and Power Focus

A1. Push Press x5x5 Rest :60
*Weight Recorded

A2. KB Front Rack Walking Lunges x10 total x5 Rest :60
*Weight recorded

B.  8 Rounds
5 Burpee Box Jumps @ 20”, 24”
5 KBS
Rest :90

Foundations
Skill
Row

A.
Every 2 mins for 18 mins:
200m Row @90%

B.
4 x 40 sec of Work Jump Rope / 20 sec rest

Rest 2 mins

4x 30 sec of Work  Tic Tacs / 30 sec rest

Rest 2 mins

4×20 sec of Rocket Jumps / 40 sec Ring Rows 40X0

“If you have a coach helping you, developing your skills alongside you, that’s when you’re on your way to becoming not just a participant but achieving.” – Lynn Davies 

Foundations – AM
Christian
Performance – AM
Kara 65 20
Sara 65 20
Sissy 75 20
Nicole 85 12
Daniela 50 12
Kerri 65 12
Vy 65 12
Humberto 75 20
Melanie 75 20
Bryan 65 15 kg
Lee 135 30
Adrian 105 15 kg
Carlos 95 15 kg
Ken 95 15 kg
Christian
Gage 145 35
Josh 145 35
Matthew 65 15 kg
Roland 95 12 kg
Jose 95 12 kg
Lashae 55 20
Red 55 20
Lisa 55 6 kg
Tineke 55 6 kg
Dayna 100 20
Jillian 100 20
Mr. T 155 35
Tow Matt 135 35
Page 155 35
Page 155 35
Braden 105 25
Steve 105 25
Jeff
Cynthia 65 20
Claudia 75 16 kg
Fred 105 25
Mercy 75 12 kg
Jenny 75 12 kg
Tom 155 20 kg
Billy 105 18 kg
2 Chainz 140 16 kg
Ladies Class
Mer 65 12 kg
Velvet 55 12 kg
Mary 55 12 kg
Lulu 65 15
Foundations – Noon
Parnell
Jimmy
Katherine
Performance – PM
Brian 135 24 k
Andrew 165 24 k
Amanda 60 12 k
Taylor 95 16 k
Gil 145 24 k
Kevin 115 24 k
Andy 95 16 k
Gab 145 24 k
Jared 160 24 k
Courtney 85 16 k
Amy 65 16 k
ERod 95 20 k
Cody 95 20 k
Ryan 125 20 k
Eric 135 20 k
Malia 65 12 k
Jeanette 80 15 lb
Carolyn 80 15 lb
Matt 105 20 k
Phil 105 20 k
Emmy 60 12 k
Jessica 65 12 k
Brad 135 20 k
Paul 135 18 k
Avtar 85 12 k
Ian 165 24 k
Janet 65 12 k
Christopher 135 24 k
Mike 135 18 k
George 85 16 k
Denise 45 12 k
Leah 100 12 k
RC 85 12 k
Cassie 85 12 k
John 135 20 k

WOD 1/13

Performance: Week 1 of 2 Strength and Power Focus

A. Hang Snatch + Snatch x1+1×10 Rest :60
*Work to a challenging weight (Power or Full Squat), weight recorded

B.30 OVHD Squat @ 60-65%
*In as few set as possible, not for time

C.3 Rounds
15 Deadlift @ 115 lb, 75 lb
15 Pull-ups
*Time recorded

Foundations
Skill
Clean

A. Work up to a Technical 2RM Clean in 10min

B. Back Squat x3x4

For Time:

Partner 80 Burpees
**10 each Partner then switch for Experienced
**5 each Partner then switch for Novice

“Motivation is what gets you started. Habit is what keeps you going.”- Jim Ryun

Foundations – AM
Lashea/Rachel 6:30
Performance – AM
Brian 85 6:00
Braden 85 4:45
Josh 115 5:04
Vy 55 4:05
Adrian 70 5:05
Matt 95 4:25
Carlos 80 4:50
Beverly 35 4:51
Sissy 55 3:51
Melanie 55 4:42
Josh 115 3:28 rx
Ivan 135 3:24 rx
Dayna 80 3:46 rx
Sarah 60 4:39
Cindy 55 4:10
Tariq 145 4:47
Jose 75 4:59
Silas 95 5:20
Jillian 80 5:09
Gwar 95 6:24
Claudia 80 5:16
Fred 95 5:31
Tom 185 6:30
Phil 95 6:50 rx
Jackie 55 7:00
Jenna 65 3:41
2- Chain 115 4:12 rx
Mercy 65 4:30
Vince
Mer 65 5:22
Performance – Noon
Gerald 135 6:28
Sydney 45 6:14
RC 115 9:20
Andy 95 7:30
Foundations – PM
Christina
Mark
Christian
Nicole
Daniela
John
Performance – PM
Jennifer 75 4:34
Madison 55 4:32
Mary 70 3:19
Andrew 215 2:41
Velvet 70 3:38
Brian 75 4:38
Amy 75 4:40
Julie 55 4:54
Gil 85 2:26
Courtney 85 5:24
Aaron 115 4:42
Missy 65 4:46
Morgan 65 5:45
Nicole 70 4:56
Leah 85 4:52
Cassie 70 5:16
ERod 75 7:45
David 105 6:33
George 75 6:56 rx
Ryan 115 5:31 rx
Melissa 40 4:00
Pam 60 5:56
Jean-Philippe 95 4:29
Kristin 65 5:32
Sean 95 6:42
Eric 135 4:52 rx
Malia 45 4:53 rx
Amanda 45 6:19

WOD 1/11

All Levels

A.100 Pull-ups
100 Thrusters @ 95 lb, 65 lbs
100 Toes to Bar
*In groups of 2-3, total time recorded

B.3 Rounds
3/arm TGU @ 25 lb, 15 lb

 

All Levels
Nicole/Jenna 15:32
Kerri/Cynthia 15:25
Dayna/Jenny 14:03
Page/Sean 16:30
Jean/Lane/Boone 15:28
Mitch/Jackie 15:35
Jillian/Aubrey 14:56
Ade/Amanda 19:40
Leah/Nicole 17:16
Phil/Aaron 19:21

WOD 1/10

All Levels

A.   Power Snatch x2x10 Rest :60
*Find a challenging weight

B.1.5 Mile Time Trial

 

Don’t forget about the “Double Your Denim” Pub Run tonight!!

All Levels – AM
Gage 8:17 row
Kiehler 11:19
Ivan 10:36
Humberto 11:25
Adrian 13:38
Lee 12:20
Matt 11:01
Mel 13:22
Maureen 9:25
Jose 12:25
Red 16:06
Dayna 12:00
Page 9:13
Mer 12:53
Dustin 9:04
All Levels – Noon
Jackie 14:45
Sean 9:48
Brian 10:47
Gil 10:45
Tanner 12:02
John 13:56
Aaron 14:25