Wednesday, October 29, 2014

Clean & Jerks, Double-unders

Weekly Challenge:
Strict Press:  5 minutes to find a 1 Rep Max
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WOD 
Weekly Challenge:  Strict Press - 5 mins to find a 1 Rep Max

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 4:  3 T&G Push or Split Jerks

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Foundations
AMRAP 20
5 Burpees
10 Box Jumps 24/20"
5 Burpees
20 KBS 55/35/26#
5 Burpees
40 OH Lunges 45/25/15#
5 Burpees
20 KBS
5 Burpees
10 Box Jumps


Conditioning 
1-2-3-4-5-6-7-8-9-10
Power Clean & Jerk, 135/95/65#
20 UB DU's after each round


Competition
AMRAP 20
Run 400m or Row 500m
7 Deads 315/225
7 Strict HSPU
7 Strict C2B

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WODiac - a daily RX of CrossFit news, links and commentary

Pistol Squat Progression (video)

Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Mondays WOD
Foundations -  Joe Ali 8 rds + 1 rep  /  Kristen Crane 6 rds + 17 reps
Conditioning -  Patty Thompson 6 rds + 20  /  Dallas 5 rds
Competition -  Steph Richardson 5 rds + 8  /  Jesse 5 rds
Masters 50-59 -  Dave Strobel (Foundations) 5 rds + 5reps
Masters 60+ - Deb Davis (Foundations) 7 rds
Barbell -  Cameron Donaldson 475#  /  Steph Richardson 295#
Weekly Challenge - tba

Best Results for Yesterdays WOD
Foundations -  Sarah Dunham 13:03  /  Tom Wynn 14:41
Conditioning -  Josh Atterberry 16:15  /  Patty Thompson 19:12
Competition -  Jesse 13:03
Masters 50-59 -  n/a
Masters 60+ -  n/a
Barbell -  Nate Dogg 245#  /  Julie Anderson 125#
Weekly Challenge - tba
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October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 2 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285#
Zach Cramer - Back Squat 335#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#
Brett M - Back Squat 295#
Renee Johnson - Front Squat 125#
Emily Atterberry - Front Squat 125#
Ashton Johnson - Front Squat 145#
Denise Wiggington - Front Squat 145#
Damon C - Front Squat 170#
Lana Smith - Front Squat 170#
Deb Davis - Power Snatch 55#

Sarah Dunham - Snatch 110#  /  C&J 140#
Angela Gann - Split Jerk 135#
Cameron Donaldson - Back Squat 370# x 3

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Local Competitions:
Muscles for Maternity - Nov 1
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

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