Wednesday, October 22, 2014

Row, WBS, Burpee, Snatch, Clean & Jerk, Air Squats

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

Weekly Challenge


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  Push or Split Jerk 3-3-3-3-3

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Foundations
150 Push-ups
100 Sit-ups
50 Thrusters 45/35# bar


Conditioning 
5 mins - WBS, 20/14#
4 mins - Burpee
3 mins - Power Snatch 95/65
2 mins - Clean & Jerk 95/65
1 mins - Air Squats


Competition
12-9-6-3 Thrusters 155/105
3-6-9-12 Muscle-ups

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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 Mondays WOD
Foundations -  Lana Smith 6:54  /  Jay Webster 7:18
Conditioning -  Julie Anderson 75 reps  /  Bryon Waits 57 reps
Competition -  Ryan Meyer 14:50
Masters 50-59 - Stuart Grimsley (Conditioning) 42 reps  /  Renee Glass (Foundations) 9:13
Masters 60+ - Deb Davis (Foundations) 8:21
Barbell -  N/A
Weekly Challenge -  N/A

Best Results for Yesterdays WOD
Foundations -  Lana Smith 1 Rd + 67  /  Jeremy Barnes 1 Rd + 60 reps
Conditioning -  Patty T 16:06  /  Jay Webster 18:12
Competition -  Zach Cramer 11 Rds + 8 reps
Masters 50-59 - N/A
Masters 60+ - N/A
Barbell -  Daniel Smith 235#  /  Steph Richardson 155#
Weekly Challenge -  N/A
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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#

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

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