Thursday, October 23, 2014

Lunges, Double-unders, Hollow Rocks, Run/Row


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Weekly Challenge:
2 minute clock:  AMRAP Thrusters 95/65/45
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WOD 



Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  Back Squat 5-5-5-5-5
-then
C.  Max reps Back Squat at 80% of heaviest from B

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Foundations
AMRAP 15
50 Lunges
40 Hollow Rock to Supermans
30 KB Push Press 55/35/26
20 Goblet Squats 55/35/26
10 Med Ball Cleans 20/14#


Conditioning 
5 RFT (20 min cap)
10 Front Rack Lunges 115/75
15 Double-unders
20 Hollow Rocks
Run 200m or Row 250m


Competition
5 RFT (20 min cap)
4 Turkish Get Ups 60/40# DB
8 Strict Pull-ups
12 Pistols
16 Box Jumps 30/24"

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

Mastering the Bar Muscle-up (video)

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Best Results for Yesterdays WOD
Foundations -  Josh Atterberry 12:17  /  Kristen Crane 15:31
Conditioning -  Kelli Kelley 218  / Aaron Kuntz 213
Competition -  Ryan Meyer 14:45
Masters 50-59 - Stuart Grimsley (Conditioning) 166 reps  /
Masters 60+ - Deb Davis (Foundations) 18:46
Barbell -  Nate Dogg 245#  /  Steph Richardson 135#
Weekly Challenge -  Ryan Meyer 38  /  Kelli Kelley & Sarah Dunham 37
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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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