Tuesday, April 15, 2014

Wall Ball Shots, KBS, Double-unders


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Life Under The Big Top
Carl Paoli: kipping pullup progression (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
5 TnG Snatches @ 80% of 1 Rep Max, no misses
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Foundations
AMRAP 20
10 Burpees
100 Fast Singles
10 Hollow Rocks


Conditioning 
AMRAP 18
10 UB Wall Ball Shots, 20/14#
20 UB KBS, 55/35#
30 UB Double-unders


Competition 
12-9-6-3
Alternating Single Arm DB Snatches (DB switches hands below the knee but above the ground and cannot be released until the set is complete; DB can rest on the floor but your hand must stay connected until the set is over), 80/50# DB
Muscle-ups (10 Burpees every break during a set)

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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#
Trisha Meaney - Muscle-up
Mallory Kuscko - Bar Muscle-up
Shawn Chapman - Power Clean 135# /  Push PRess 165#
Mandi Jackson - Hang Squat Clean 125#
Nate Dogg - Back Squat 250#
Alec Bisagno - Back Squat 325#
Dalton - Back Squat 205#
Courtney Epps - Back Squat 185#
Heather Williams - Clean & Jerk 105#
Alec Bisagno - Clean & Jerk 205#
Lindsay Morgan - Clean & Jerk 180#
Jessica Wade - Power Clean 95#
Mandi Jackson - 60 UB Double-unders
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Best Results for Yesterday's WOD 
Foundations:   Julie Fitsimmons & Kristen Crane 180 reps  /  Jimmu Epperson 175 reps
Conditioning:   Aubrey Baker 274 reps  /  Justin Copeland 232 reps
Competition:  Mandi Jackson 16:00  
50+ Results:   Tony Sterk (C1) 136 reps  /  Glenn Davis (F) 125 reps  /  Fran Clark (C1) 118 reps  /  Leslee Loosen (F) 90 reps
60+ Results:  Deb Davis (F1) 110 reps
Barbell:  Rachel 135#
Weekly Challenge:  TBA

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Weekly  Challenge 
For time: 21 Thrusters 95/65, 21 Pull-ups
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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