(479) 644-8108

Sunday 130331

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA.

He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary.

WOD
AMRAP 30 minutes of:
5 Deadlifts
13 Push Ups
9 Box Jumps

RX1 – 275/185 24/20
RX2 – 255/155 24/20
RX3 –  225/135 24/20

This wod may be completed as a team or individual

Thursday 130328

 

13.4
Pretty freaking awesome night. Athletes came to do work and it was a packed house. A big thanks to everyone that showed up and cheered the athletes on.


Mike Brogan

WOD
13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Clean & Jerks 135/95
3 Toes-to-bar
6 Clean & Jerk
6 Toes-to-bar
9 Clean & jerks
9 Toes-to-bar
12 Clean & Jerks
12 Toes-to-bar
15 Clean & jerks
15 Toes-to-bar
18 Clean & jerks
18 Toes-to-bar…

This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

Wednesday 130327

13.4
Here we go again. 13.4 Watch party starts at 6:30 ish and we will kick off the heats shortly after. Let’s pack the house and make some noise. Daniel Lunney from CrossFit 413 will be coming up and he and Lee will line em up.  Love to have a monster crowd. Everyone is invited out.

WOD
CFK 4:30-6:30
13.4  Watch Party 6:30
3.2.1…GO

Tuesday 130326

13.4
Let’s pack the house Wednesday night. Watch Party starts at 6:30. 


Ozark Tennis Academy doing work on the rowers

WOD

AMARAP 10:00

3 Chest to Bar Pull Ups
6 HSPU
9 Pistols
21 II Unders 

This workout will be a great opportunity to work on your butterfly C2B, kipping HSPU, and psitols. 

Scale as needed
Reg Pull or Banded C2B
Pike Push ups or DB Press
One legged Squat on box etc

Monday 130325

Another awesome weekend and another Open workout in the books. We are three down with two to go. Anyone can start strong, it’s how you finish that separates you from the rest

WOD
Snatch
Work up to heavy single

C&J
Work up to heavy single

Front Squat
2-2-2 @80 1RM

During this workout you will work up to a heavy single (NEW 1RM) of the SN and C&J. Attempt to find heavy single in about 3-5 lifts after warming up. Everyone should have a good idea of what your current 1RM is. Once you reach failure move on to the next movement.

Sunday 130324

13.3
Incredible day. Loved seeing some first time muscle ups when the stakes are high. Love this community. Keep up the hard as we finish out the last 2 weeks of the open. Lets finish stronger than than we started. There may be a few in around noon tomorrow to give 13.3 one last go. 

WOD
2 Person Teams


25:00 AMRAP 
321. GO

Buy in

“Isabel”
30 Snatches 135/95

then

25 KBS 2/1.5 pood
20 K2E
15 Burpees
10 Deadlifts 135/95

During the workout the clock will start with as loaded “Isabel” bar. First your team must complete “Isabel” which is 30 Snatches. After “Isabel” you will cycle thru the other 4 movements as many times as you can in the time remaining.
Scale loads as needed

Saturday 130323

13.3
This will be waiting on you when you finish workout 13.3. That many wall balls can do some damage and cause the use of some handicap crappers. Get signed up on Zenplanner for your desired heat time and DO WORK!!!!!! Good Luck athletes

WOD
CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:


150 Wall balls 20/14  10’/9’ targets

90 Double-unders

30 Muscle-ups

Friday 130322

13.3
Two words “Ice Bath”. For those going again on Saturday it might be a good idea to jump in an ice bath for a little bit.

We saw some pretty awesome scores today. Let’s continue rocking the house Saturday. GO to Zenplanner and get signed up for your desired heat times. We are running 9 people per heat.

WOD

1 Power Clean
1 Rnd Cindy
2 Power Cleans
1 Rnd Cindy
3 Power Cleans
1 Round Cindy
4 Power Cleans
1 Round Cindy
5 Power Cleans
1 Round Cindy
4 Power Cleans
1 Round Cindy
3 Power Cleans
1 Round Cindy
2 Power Cleans
1 Round Cindy
1 Power Clean

Cindy – 5 Pull Ups 10 Push Ups 15 Air Squats

RX1 185/135
Rx2 155/105
RX3 135/95

Cash Out

Row 1000m
or 
MU Progressions

Thursday 130321

13.3
13.3 kicked off with an EXPLOSION just as the last two have. I can’t tell you how freaking exciting it is with a packed house and everyone screaming and cheering for the athletes and the athletes giving it their all. Very proud to be a part of this community.

http://games.crossfit.com/workouts/the-open

Saturday’s Heat Times Will Stay the Same. Get signed up ASAP

WOD

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls 20/14  10’/9’ targets

90 Double-unders

30 Muscle-ups

Scaled versions available