Sheep Dog IA at working helping the City of Moore, OK


Saturday- Reminder we will be closed Saturday in observance of the Sheep Dog IA WOD to Remember. For details go to:  http://sdiawodtoremember.eventbrite.com

Sunday - Regular hours

Monday - Memorial Day "Murph" We will open doors at 7:00am and close at noon. Come in at your leisure and honor one of the greatest heros in American history. 


WOD
Rest Day - Closed (no open gym)

Quick Reminder

With the kids getting out of school we will be seeing more of them around the box. Parents please remember they have to stay in the kids room while you work out. They cannot  play outside or on the loading docks. Please help me enforce this policy. All help is greatly appreciated.  




WOD
7 RFT of: 
Run 200m
5 Deadlifts 
10 T2B

RX1 225/155 RX2 185/135 RX3 155/115

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