Thursday, October 30, 2014

Row, Thrusters, Pull-ups

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

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  5 x 3 Back Squat - 3 second pause at the the absolute bottom depth

-then

C.  Max Reps Back Squat @ 90% of heaviest from B

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Foundations
5 Rounds
3 min clock
30 KBS 55/35/26#
Max Burpees
-rest :60


Conditioning - "Jackie"
Row 1000m
50 Thrusters 45/35#
30 Pull-ups


Competition
For time:
100 yard Sled Push, 5/4 (45# plates)
30 Pistols
30 Power Snatches 135/95#

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

Bar Path in the Shoulder Press (video)

Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Wednesdays WOD
Foundations -  Maggie Beason 3 rds + 23 reps  /  Dalton 1 rd + 114 reps
Conditioning -  Steph Richardson 14:32  /  Nate Dogg 17:00
Competition -  Aaron Kuntz 3 rds + 1 rep
Masters 50-59 -  Glenn Davis 2 rds + 40
Masters 60+ -  Deb Davis 2 rds + 40
Barbell -  Bryon Waits 205#  /  Kelli Kelley 120#
Weekly Challenge - Cameron Donaldson 215#  /  Steph Richardson 100#

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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 - 5 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# / Front Squat 240#
Vishwa - Front Squat 185#
Zach Cramer - Back Squat 335# / Front Squat 275# / Deadlift 415#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#
Brett M - Back Squat 295# / Back Squat 265# x 5
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#
Damon Crowley - 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
Mitch Callahan - "Fran" 8:52
Curt Hackler - Deadlift 365#
Kelsey Meike - Deadlift 165#
Tonya Buster - Deadlift 135#
AJ Webster - Deadlift 215#
Mitch Callahan - Deadlift 405#
Dalton - Deadlift 315#
Joe Ali - Deadlift 455#
Amy Townsend - Deadlift 190#
Ben - Deadlift 250#
Glenn Davis - Deadlift 265#
Deb Davis - Deadlift 175#
Renee Johnson - Deadlift 220#
Steven Johnson - Deadlift 315#

Jeff Anderson - Deadlift 315#
Kelli Kelley - Deadlift 255#
Shawn C - Deadlift 335#
Emily Atterberry - Deadlift 165#
David W - Deadlift 300#
Denise Wiggington - Strict Press 80# / Front Squat 145#
Dallas - Strict Press 145#
Deb Davis - Power Snatch 60#


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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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