Our thoughts and prayers are with the families of Moore, OK. Also please keep the members of Sheep Dog IA that are travelling over to help out that community in your thoughts and prayers as well.


WOD

"Helen"

3 RFT of 
Run 400m
21 KB Swings 1.5/1
12 Pull Ups 

Rest as needed then work up to a heavy single of either:

Snatch Balance 
or
Behind the Neck Split Jerk

WOD

Strength 
Clean Ladder
With a continuously running clock complete 1 Clean (Power/Split/Squat) on EVERY ODD minute:

Men Starting loads increasing in 10# increments 
135/155/185/205

Women starting loads increasing in 5# increments
85/105/125/135

**Go until failure 

Conditioning
AMRAP 7:00
10 Front Squats 135/95
50 II unders

Rest Day 
Open Gym 11-1
Open Gym 5:30-7

CFNWA alumni Lauren Lewis getting it done this weekend at NE Regionals. Keep killing it LL. We are so proud of you.


WOD
Run 800m

2 Rounds of
25 KB SDLHP 70/53
25 Wallballs 20/14
50 II Unders

Run 800m 

Post time as score

Army Pfc. Cale Miller, 23, of Olathe, Kansas was killed May 24, 2012 during combat operations in Afganistan of wounds suffered from an improvised explosive device. Miller was assigned to the 4th battalion, 23rd infantry regiment, 2nd stryker brigade combat team, 2nd infantry division from joint base Lewis-McChord, WA. Cale is survived by his mother Debbie, father-in-law David, Sister Courtney, brother-in-law Frank and his Nephew Henry.

This hero wod hits close to home with one of our own. Coach Josh Kirts went to school with Cale. We honored this hero wod almost one year ago.   

WOD

5 RFT of:
5 Hang Power Cleans 185/135
24 GS Box Jumps 30/24
12 HSPU
23yd Bear Crawl 

Scale as needed.

***We will be blocking part of the parking lot off for the bear crawls out on the asphalt. No Whining. Parking will be either around back, at Bentonville Plastics, or across the street at the library. 

WOD

Strength 
10:00 to 15:00 at each station finding heavy singles of:

-Halting Snatch DL (3 sec pause at take off) 

-High Hang Snatch

- Snatch
*All are full squat

STAY BACK

Extra Credit 
"Jackie"
1000m Row
50 Thrusters 45# BB
30 Pull Ups

Regional Time is Cap 10:00. Post time completed or total number of reps completed in the 10:00

Rest Day
Open Gym
11-1
5:30-7:00

**Couple Reminders
2013 Memorial Day Sheep Dog WOD to Remember is Saturday May 25th starting at 9:00

2013 Memorial Day Murph
Monday May 27th (Holiday hours TBA)

WOD

Strength
Work up to a heavy set.
1 set consists of
3 Power Cleans (TnG) 2 Front Pause Squats, 1 Jerk

Post heaviest load completed

Conditioning
AMRAP 6:00
15 GS Box Jumps 24/20
10 Kettlebell Swings 2/1.5
5 Burpees

Post total number of rounds plus reps completed. 

WOD
21-18-15-12-9-6-3 reps of

Shoulder 2 OverHead 
Toes 2 Bar
100m Sprint


RX1-135/95 RX2 - 125/85 RX3- 115/75

*Regional athletes use fat bars for S2OH @160/100

The first day "Olympic Lifting Club" will Saturday June 8th at 1:00. This will be for oly lifting only and will last 11/2 to 2 hours. I will post a series of Oly wods during this class for the next few months and it will conclude with a USAW style competition. 


Allow the knees to shoot forward. This allows the torso to stay more upright.

WOD
Strength 
OHS 
3-3-3-3-3

Conditioning
3 RFT of 
10 OHS (60% of highest set above)
50 II Unders

**Time Cap 12:00

 
Happy Mother's Day to all the CFNWA moms. A mom is whats holds the pieces together. Enjoy your day. 

Rest Day - Closed

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, MA, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, AK, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee.

He is survived by his wife Susie, daughter Elizabeth, and son David.

First posted March 6, 2012

WOD

4 RFT of:
27 Box Jumps 24/20
20 Burpees
11 Squat Cleans 145/100

Post time as score