Monday, November 10, 2014

Bear Complex, Row

Weekly Challenge:
30 Burpees for time
*Time to beat - 52 seconds
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WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 10 - 1 Snatch High-pull, 3 Snatches (floor, knees, high-hang)

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Foundations
20 min clock:
1 Burpee
1 Hang Squat Cleans 95/65/45
1 Box Jump 24/20"

*Add 1 rep each round / Score = total reps


Conditioning 
AMRAP 15
7 Bear Complex 135/95/65
Run 400m or Row 500m


Competition
21-15-9
Deadlifts 225/155
HSPU

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

Rope Climbing Techniques (video)

Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Yesterdays WOD
Foundations -  tba
Conditioning -  tba
Competition -  tba
Masters 50-59 -  tba
Masters 60+ -  tba
Barbell -  tba
Weekly Challenge -  tba

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November PR's & Noteworthy Efforts
Denise Wiggington - Strict Press 80#, Clean & Jerk 110#
Alexander - 1st Muscle-up!!!!
Glenn Davis - Front Squat 125#
Nate Dogg - Push Jerk 275#
Damon - Clean & Jerk 145#, Power Snatch 110#
Patty Thompson - Clean & Jerk 135#
Steph Richardson - OHS 155#, Front Squat 225#
Dallas - OHS 195#, Front Squat 235#, Power Snatch 155#
Jennifer Nelson - Front Squat 125#, Back Squat 155#
Patty Thompson - Back Squat 160#
Emily Atterberry - OHS 85#, Back Squat 140#, Front Squat 130#
Renee Johnson - OHS 85#, Front Squat 130#65
Dalton - OHS 165#, Back Squat 265#
Ravi - OHS 135#

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Local Competitions:
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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