Friday, October 24, 2014

Thrusters, Pull-ups


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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.  3 sets of:  Snatch High Pull + Power Snatch + Hang Squat Snatch + Snatch Balance (no dip)

C.  3 sets of:  Clean High Pull + Power Clean + Hang Squat Clean + Front Squat

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Foundations
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Box Jumps 24/20"
Kettle Bell Swings 55/35/26


Conditioning 
21-15-9
Thrusters 95/65
Pull-ups


Competition
3 RFT
21 Toes 2 Bar
15 Ring Dips
9 Full Snatches 115/75

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

Snatch Balance without the Dip (video)
Mastering the Bar Muscle-up (video)

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Best Results for Yesterdays WOD
Foundations -  Amanda 294  /  Steven 212
Conditioning -  Patty Thompson 11:52  /  Dallas 13:45
Competition -  4 Rds + 8 reps
Masters 50-59 - Tony Sterk (Foundations) 185  /  Dave Strobel (Foudations) 230
Masters 60+ - n/a
Barbell -  Cameron Donaldson 355# x 5  /  Steph Richardson 195# x 5
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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