Tuesday, November 25, 2014

Wall Climbs, Hollow Rock to Supermans, Muscle Snatches

Weekly Challenge:
5 min Clock - AMRAP Wall Ball Shots, 20/14#
________________________________________

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Muscle Clean 3-3-3
Power Clean 2-2-2
Full Clean 1-1-1

_________________________________________________________________________

Foundations
"Death by Burpees"


Conditioning 
5 RFT
5 Wall Climbs
10 Hollow Rock to Supermans
15 Muscle Snatches 75/55#


Competition 
ME UB Sled Push for distance, 4/2 plates (turn sled around vs stopping and removing sled handles)
-rest 2 mins
ME UB Squat Cleans, 135/95#
-rest 2 mins
ME UB WBS, 20/14#

*Score = total yards + reps

____________________________________________________
WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -  Sarah Dunham 6:47  /  Jay Webster 8:13
Conditioning -  Dallas 7 + 21  /  Patty 6 + 59
Competition -  Ryan Meyer - 5 rds  /  Steph Richardson 4 + 11reps
Masters 50-59 -  Renee Glass (Foundations) 9:30  / Tony Sterk (Conditioning) 4 + 50  /  Glenn Davis (Foundations) 9:09
Masters 60+ -  Deb Davis (Foundations) 9:12
Barbell -  Cameron Donaldson 185#  /  Theresa Dohm 110#
Weekly Challenge - tba

_______________________________________________________________________________

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#
THeresa Dhome - Bench Press 130#
Denise Wiggington - Jumping Bar Muscle-up
Glenn Davis - Push Jerk 115#
Ryam Myer - Front Squat 335# / Power Snatch 205#
Jess Wade - 2 Double-unders
Cameron Donaldson - Strict Press 225# / Back Squat 425# / Deadlift 500# / CF Total 1150#
Dalton - C&J 185#
Patty Thompson - 126 Unbroken Double-unders
Ryan Meyer - Clean 295# / Power Clean 275# / Back Squat 380#
Tom Wynn - Split Jerk 225#
Curt Hackler - 20 Rep Max Back Squat - 255#
Brett M - 20 RM Back Squat - 225#
Dave Strobel - 20 RM Back Squat - 185#
Steve Johnson - Back Squat 275# / Deadlift 355# / Power Clean 155#
Theresa Dohm - Overhead Squat 130# / Hang Squat Snatch  110# / 131 WBS in 5 mins
_______________________________________

Local Competitions
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2


No comments:

Post a Comment