Katie, after a hard day at the Oregon Games!

Warmup (see board)
Burgener Warm up together

The sequence is as follows, always in this order: in CF journal

Down and up

Elbows high and outside

Muscle snatch

Snatch land

Snatch drop

Hang power snatch

Skill work: Power Clean 5×3

WOD: ” Karen” 150 wall balls

20# to 10′ target for guys
14# ball to 9′ target for girls

scaling options:
8# ball, 8.5′ target-150 reps
5 or 7# db thrusters-150 reps
bw thruster movement- 150 reps ( get your arms up in the air with every rep)

i will be getting some of my ideas for the wod from crossfit atm, and will be categorizing them under crossfit atm in order to give them credit.  but i am also going to try my hand at programming my own wods….we’ll see how it goes.

Jon and Ryan in the midst of 15, 12 ,9 200lb Front Squats, and Kettlebell swings.

“Cindy”
AMRAP in 20 minutes
5 pull ups
10 push ups
15 squats

Porch
AMRAP in 20 minutes
3 pull ups
6 push ups
9 squats

Pack
AMRAP in 15 minutes
3 pull ups
6 push ups
9 squats

Puppies
AMRAP in 12 minutes
3 pull ups
6 push ups
9 squats

Buttercups
AMRAP in 10 minutes
5 jumping pull ups
10 beginner push ups
15 squats

Chris and Becky showing a solid OHS during OPT’s competition

As Many Rounds as Possible in 20 minutes
Row 500m
Sumo Deadlift Highpull 95# 21 reps
15 Pull Ups

Porch
Row 500m
SDLHP 65# 21 reps
15 Pull Ups

Pack
AMRAP in 15 minutes
Row 300m
SDLHP 45# 15 reps
12 Pull Ups

Puppies
AMRAP in 15 minutes
Row 250m
SDLHP 35-45# 12 reps
12 assisted pull ups

Buttercups
AMRAP in 12 minutes
Row 250m
SDLHP 25-35# 12 reps
9 assisted pull ups

Shoulder Press 1-1-1-1-1
Push Press 3-3-3-3-3
Push Jerk 5-5-5-5-5

Try getting heavier across the sets, and between the lifts.

5 Rounds for Time
25 Kettlebell swings 2 pood
25 GHD Sit ups
25 back extensions
25 knee to elbows

The Porch
Scale to 15 reps

The Pack
Scale to 1.5 pood and 15 reps

Puppies
Scale to 1 pood and 15 reps x3 rounds

Buttercups
Scale to 15# swings, 10 reps x3 rounds

Back Squats
5-5-5-5-5

Try getting heavier every set.

30 Muscle Ups for time
If you can’t do the MU’s, sub is 4:1 pull ups AND dips(120/120)
OR 3:1 Seated MU’s

Pack
20 MU’s for time
3:1 sub(90/90)
OR 2:1 Seated MU’s

Porch
10 MU’s for time
3:1 sub(30/30)
or 2:1 Seated MU’s

Puppies
20 Assisted Pull Ups
20 Jump to Suppport on Rings

“Kelly”
5 rounds for time
400m run
30 box jumps 24″ box
30 wall ball shots, 20# ball

Pack
3 rounds for time
400m run
30 box jumps
30 wall ball shots

Porch
3 rounds
400m run
15 box jumps
15 wall ball shots 14-20# ball

Puppies
3 rounds
400m run
15 box jumps 12-16″ box
15 wall ball shots 12-14# ball

Overhead Squat
3-3-3-3-3

Good job on the grinders and chippers folks.

Remember…Active shoulders, tight core, deep squats!

Kurt and Barb hittin’ the couples Crossfit yesterday.  Enjoy Barb’s nice deep squatting ability and Kurt’s sweat trail from GHD back extensions.  I also love the paleo sweat angel created by Kurt.  I would love to get this image on the back of some T-shirts!