Friday, April 11, 2014

Ring Dips, Squat Cleans



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Carl Paoli: kipping pullup progression (video)
Lu Xiaojun 170kg fast snatch pull (video)
Way down in the hole
What supplements should I take?
10 Critical Principles Physical Therapists Need to Know About Crossfit for Successful Rehabilitation
CrossFit - Chad Vaughn, 285# Snatch in Slo Mo (video) 

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THE OKLAHOMA GAMES
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12th Annual NAMI Walk - June 7, 2014 
Home
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WOD  

Barbell:  EMOM x 5 - 1 Behind the neck, snatch grip Push Press + 1 OHS + 1 Snatch Balance
-then
PR Opportunity:  3 attempts to find a 1 Rep Max Clean & Jerk
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Foundations
42-30-18
Hand Release Push-ups
Box Jumps, 24/10"


Conditioning 
21-15-9
Ring Dips
Squat Cleans, 135/95


Competition 
12-9-6
Deadlift, 315/205
Paralette HSPU (touch shoulder)

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April PR's & Noteworthy Efforts:
Steph Richardson - Clean 170#
Alec Bisagno - Deadlift 375#
Jacob Ogle - Deadlift 375#
Jess Wade - Deadlift 145#
Leslee Loosen - Deadlift 125#
Diana Hackler - Deadlift 105#
Stephanie Richardson - Deadlift 315#
Justin Copeland - Front Squat 245#
Debbie Strobel - Power Snatch 80#

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Best Results for Yesterday's WOD 
Foundations:   Dallas 11:00  /  Melissa Hatfield 14:11
Conditioning:   Stacy Lard 12:51 /  Jimmy Epperson 17:19
Competition:  Joe Spindler 21:09
50+ Results:   Tony Stark 14:42
60+ Results:  N/A
Barbell:  1 Rep Max Back Squat - Nate Dogg 350  /  Courtney Epps 185#
Weekly Challenge: Patty Thompson 1:28 / Curt Hackler 1:28

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Weekly  Challenge 
250 fast single-unders for time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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