Tuesday, October 28, 2014

WBS, Burpees

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.  EMOM x 5:   Squat Clean Thruster + Split Jerk

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Foundations
For time:
15 Burpees
-then
5 Rounds of:
10 Deadlifts, 95/65/45#
10 Hang Squat Cleans, 95/65/45
10 Shoulder to overhead, 95/65/45
-then
15 Burpees


Conditioning 
For time (20 min cap):
50 UB WBS
10 Burpees
40 UB WBS
20 Burpees
30 UB WBS
30 Burpees
20 UB WBS
40 Burpees
10 UB WBS


Competition
3 RFT
5 L-sit Pull-ups
10 Single arm Snatch, 95/65# bar
15 GHD Hip Extenstions

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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 Yesterdays 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
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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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