Thursday, November 6, 2014

DU's, WBS, Row, Pull-ups

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.  Power Snatch 1-1-1-1-1
      Power Clean & Jerk 1-1-1-1-1

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Foundations
30 RFT (20 min cap):
1 Burpee
3 Hand Release Push-ups
5 Air Squats


Conditioning 
For time (20 min cap):
150 DU's
50 WBS, 20/14#
150 Cal Row
50 Pull-ups


Competition
AMRAP 12
1  Muscle-up
2 Squat Snatches, 135/95#
4 Pistols
8 Burpee Box Jump, 20" for both

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

How to text & work at a desk w/o destroying your body Drink Up
How Strong is Strong
Camille - "Amanda" at 135#  (video)
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 -  Iam Warner 11:36  /  Renee Johnson 11:39
Conditioning -  Tom Wynn 50 reps  /  Lindsay Morgan 20 reps
Competition -  Daniel Smith 8:56  /  Patty Thompson 13:38
Masters 50-59 - Glenn Davis 12:43  /
Masters 60+ -  Deb Davis 13:46
Barbell - Nate Dogg 255#  /  Steph Richardson 135#
Weekly Challenge -  Zach Cramer 114"  /  Steph Richardson 92"

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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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