Tuesday, November 4, 2014

Deads, Back Squats, Burpees, Strict Press, Power Cleans

Weekly Challenge:
5 minutes to find a max distance Broad Jump
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WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 10 -  1 Clean High Pull + 1 Hang Power Clean + 1 Front Squat + 1 Split Jerk

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Foundations
1-2-3-4-5-6-7-8-9-10
Burpees
10-9-8-7-6-5-4-3-2-1
Wall Ball Shots, 20/14#


Conditioning 
AMRAP 12
50 Deads @ 50% of 1 RM
40 Back Squats @ 60% of 1 RM
30 Burpees
20 Strict Press @ 70% of 1 RM
10 Power Cleans @ 80% of 1 RM


Competition
AMRAP 10
Sled Push
100 yards, 3/2 plates (45#)
80 yards, 4/3 plates
60 yards, 5/4 plates
40 yards, 6/5 plates
20 yards, 7/6 plates
30 Burpees

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

Danny rides his bike (video)

Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Yesterdays WOD
Foundations -  Renee Johnson 13:35  /  Jimmy Epperson 15:50
Conditioning -  Jesse 10:08  /  Steph Richardson 13:35
Competition -  n/a
Masters 50-59 -  Glenn Davis (Conditioning) 14:46
Masters 60+ -  Deb Davis (Foundations) 13:49
Barbell -  Nate Dogg 185#  /  Kelli Kelley & Sarah Dunham 85#
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 - 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:
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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