The 2017 CrossFit Ammo Intramural Final Results

BALLS TO THE WALL TAKES THE WIN!

                                                     BALLS TO THE WALL TAKES THE WIN!

We’ve got the results from our second CrossFit Ammo’s 2017 CrossFit Intramural!  You all did AWESOME! We’ve got a bunch of new names showing up!!!

Top 3 RX Men: 

Travis Lemmon, Russell Corley, and Randall McQueen

Top 3 RX Women:

Diz Bauman, Rachel Sever and  Frankie La Rue

Top 3 Masters Men:

Mike McWilliams, Steve Grassom, and Steve Hermonat

Top 3 Masters Women:

Sharon Grishom, Kayla Hess, and Marilyn Ward

Top 3 Scaled Men:

David Binnings, Drew Caruth

Top 3 Scaled Women:

Hannah Eckert, Emily Barrett, and Liz Mcqueen

Individual  Spirit Award: Ben Evans

I don’t think anyone can argue that BEN EVANS ran away with the spirit award this week!  The blue wig, blue body suit, and blue cape were hard to miss.  He also put the entire suit back on after his wod…sweaty and all!  Balls to the Wall should be very proud of their team mate for representing!  He definitely made a big contribution to his team winning.

Individual Stand Out Performance:  Niall

We’d like to give a big shout out to Niall Robinson for his stand out performance on 17.5.  He has been consistently working on his double unders after class, during open gym, and every spare chance he gets.  His dedication and consistency paid off for sure.  He did 315 double unders and completed the wod in 31:53 RX!  Niall!  Great job!  We are so proud of you!

Team Spirit Award:  Balls To The Wall

The Balls To The Wall definitely dominated the Team Spirit Award AGAIN!  This team was unstoppable and constantly had new and unique ideas.  Not only were they super creative, but they were also hands down the most active on their Facebook group.  This team came together and brought team spirit to a new level!  Way to go Balls To the Wall.  AND great job to their team Captains as well.  Without Steve and Derek’s energy, it would not have been as successful as they were.  We need to find the perfect place to hang their team Flag at the box!

Points after Week #5….

Jacked In The Box: 22 points

Balls To The Wall: 44 points

Sweaty Medballs: 30 points

Swoldiers:  25 points

——————————————————————————————-

FINAL POINTS OF 2017 CrossFit Ammo Intramural

Jacked In The Box: 145 points

Balls To The Wall: 181 points

Sweaty Medballs: 172 points

Swoldiers:  150 points

Thursday, 3/30

Vivian is so happy to workout!!!

Vivian is so happy to workout!!!

WOD


The mini Triple:

30:00 AMRAP


1k Row

100 DU

1 mile run

ROWING


Pyramid intervals (25:00 cap)

100m

200m

300m

400m

500m

And then back down

1 minute rest in between distances

BOX BRIEF


ZENPLANNER: We will be signing up for classes this week using our new App Zen Planner!  If you have not yet set up your password and account, please do so by FRIDAY.  If you have not yet entered in your bank account info or CC, bring it to the box and we will set it up for you.  If you don’t have a preference, we prefer the bank account, as we do not get charged as much by our CC Company.  Thank you AMMO.

“APRIL 2nd” Hero WOD: On Saturday, April 1st Ammo will get to have the honor of participating in the 1st annual “April 2nd” Hero Wod created by our very own Rex McKnight.

“On April 2nd 2006, four servicemen of 3rd battalion 8TH Marines were killed while conducting combat operations in Ramadi Iraq. While Rex and the others loaded up the bus to head out, one of the servicemen, Scott, insisted on stopping the bus one more time. The bus stopped and he ran out of the bus to kiss his wife goodbye for what would be the last time. With that said, they knew what they were about to do would be the hardest challenge of their life… but they did it anyways. The idea behind this wod is coming in to it knowing that it will be hard… but you will do it anyways.”

See you all April 1st! There will be more details in the newsletter.

OPEN GYM: Tomorrow from 5:30pm-6:30pm

Wednesday, 3/29

That's real love right there... MOTIVATE!

That’s real love right there… MOTIVATE!

SWOD (18:00)


3×3 Back squat

3X3 Front Squat

3X3 OH Squat 
@ 70-75%



WOD

10:00 AMRAP


15 TTB

12 wall ball (20/14)

9 HSPU

Box Brief


ZENPLANNER: We will be signing up for classes this week using our new App Zen Planner!  If you have not yet set up your password and account, please do so.  Also, Erin will be at the box tomorrow to help anyone that needs assistance setting it up.  If you have not yet entered in your bank account info or CC, bring it to the box and we will set it up for you.  If you don’t have a preference, we prefer the bank account, as we do not get charged as much by our CC Company.  Thank you AMMO.

“APRIL 2nd” Hero WOD: On Saturday, April 1st Ammo will get to havevthe honor of participating in the 1st annual “April 2nd” Hero Wod created by our very own Rex McKnight.

“On April 2nd 2006, four servicemen of 3rd battalion 8TH Marines were killed while conducting combat operations in Ramadi Iraq. While Rex and the others loaded up the bus to head out, one of the servicemen, Scott, insisted on stopping the bus one more time. The bus stopped and he ran out of the bus to kiss his wife goodbye for what would be the last time. With that said, they knew what they were about to do would be the hardest challenge of their life… but they did it anyways. The idea behind this wod is coming in to it knowing that it will be hard… but you will do it anyways.”

See you all April 1st! There will be more details in the newsletter.

DELOAD WEEK: This week will be a deload week. There will be an extra credit workout that consists of snatches. You can use this time to work on your squat snatch or perform the written core work.

Tuesday, 3/28

This is Mike's "Fun" face.

This is Mike’s “Fun” face.

Warm Up 

Test:

After warm-up is complete perform max reps horizontal barbell row.

Rest 2:00

Perform max reps push-up

WOD (20:00 Max)


10-1

Power Clean (135/95)


1-10
Strict Pull-ups

“immediately into”



3X50m Prowler (70/35)

Box Brief


ZENPLANNER: We will be signing up for classes this week using our new App Zen Planner!  If you have not yet set up your password and account, please do so.  Also, Erin will be at the box tomorrow to help anyone that needs assistance setting it up.  If you have not yet entered in your bank account info or CC, bring it to the box and we will set it up for you.  If you don’t have a preference, we prefer the bank account, as we do not get charged as much by our CC Company.  Thank you AMMO.

“APRIL 2nd” Hero WOD: On Saturday, April 1st Ammo will get to havevthe honor of participating in the 1st annual “April 2nd” Hero Wod created by our very own Rex McKnight.

“On April 2nd 2006, four servicemen of 3rd battalion 8TH Marines were killed while conducting combat operations in Ramadi Iraq. While Rex and the others loaded up the bus to head out, one of the servicemen, Scott, insisted on stopping the bus one more time. The bus stopped and he ran out of the bus to kiss his wife goodbye for what would be the last time. With that said, they knew what they were about to do would be the hardest challenge of their life… but they did it anyways. The idea behind this wod is coming in to it knowing that it will be hard… but you will do it anyways.”

See you all April 1st! There will be more details in the newsletter.

DELOAD WEEK: This week will be a deload week. There will be an extra credit workout that consists of snatches. You can use this time to work on your squat snatch or perform the written core work.

Monday, 3/27

OKAY!!!

OKAY!!!

WOD


4 Rounds for Total Reps:
1 minute of Rowing (30SPM+)


:40 rest

1 minute of Burpees


:40 rest

1 minute air squats

:40 Rest





Extra Credit

6X1

Power Snatch 
+
OH Squat

Box Brief


ZENPLANNER: We will be signing up for classes this week using our new App Zen Planner!  If you have not yet set up your password and account, please do so.  Also, Erin will be at the box tomorrow to help anyone that needs assistance setting it up.  If you have not yet entered in your bank account info or CC, bring it to the box and we will set it up for you.  If you don’t have a preference, we prefer the bank account, as we do not get charged as much by our CC Company.  Thank you AMMO. 

“APRIL 2nd” Hero WOD: On Saturday, April 1st Ammo will get to havevthe honor of participating in the 1st annual “April 2nd” Hero Wod created by our very own Rex McKnight.

“On April 2nd 2006, four servicemen of 3rd battalion 8TH Marines were killed while conducting combat operations in Ramadi Iraq. While Rex and the others loaded up the bus to head out, one of the servicemen, Scott, insisted on stopping the bus one more time. The bus stopped and he ran out of the bus to kiss his wife goodbye for what would be the last time. With that said, they knew what they were about to do would be the hardest challenge of their life… but they did it anyways. The idea behind this wod is coming in to it knowing that it will be hard… but you will do it anyways.”

See you all April 1st! There will be more details in the newsletter.

DELOAD WEEK: This week will be a deload week. There will be an extra credit workout that consists of snatches. You can use this time to work on your squat snatch or perform the written core work.

Friday, 3/25

Alexey is JACKED IN THE BOX!

Alexey is JACKED IN THE BOX!

WOD


22:00 AMRAP


15 slam ball sit-ups


10 push-ups


15 kb swings (53/35)

Partner is running or rowing 400m

 

 

BOX BRIEF


AMMO SOCIAL: What better way to spend a Saturday evening, than with your AMMO Family!  We will be having an AMMO Social, TOMORROW. 

Friday, 3/24

Coach Travis is ready for 17.5 DOMINATION!

Coach Travis is ready for 17.5 DOMINATION!

WORKOUT 17.5

Rx’d(Ages 16-54)

10 rounds for time of:

9 thrusters

35 double-unders

M 95 lb. F 65 lb

Scaled (Ages 16-54)

Men use 65 lb. and perform single-unders

Women use 45 lb. and perform single-unders

 

 

BOX BRIEF


JUDGES: If you are able to judge in the morning, please let Stephen Lockhart know. 

AMMO SOCIAL: What better way to spend a Saturday evening, than with your AMMO Family!  We will be having an AMMO Social, this coming Saturday at 6:30pm. There is a sign up sheet at the front door. Sign up to bring your favorite dish or donate $$ for the brisket! If you have not received an email, please email Coach Leah.