Wednesday, November 12, 2014

GHDSU, Front Squats

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

Weekly Challenge:  30 burpees for time


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 10 -  1 Split Jerk + 1 Push Jerk + 1 Split Jerk

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Foundations
6 Rounds
2 minute clock
100 Single-unders
Max reps KBS 55/35/25#
-rest :60
*Score = total KBS


Conditioning 
Opposing Ladder
GHD Sit-ups 25-20-15-10-5
Front Squats 5-10-15-20-25, 135/95/5#


Competition
5 RFT
5 Bar Muscle-ups
5 Squat Cleans 155/95
5 Box Jumps 36/28"

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Proper Starting Position for Oly Lifting
Strict Ring Muscle-ups (video)
Handstand Straight Arm HipTaps (video)

WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Yesterdays WOD
Foundations -  Dallas 10:42  /  Stacy Lard 13:58
Conditioning -  Tim Dunham 194  /  Patty Thompson 228
Competition -  Jesse 112 feet  /  Patty Thompson 16 feet
Masters 50-59 -  n/a
Masters 60+ -  n/a
Barbell -  Cameron Donaldson 215#  /  Julie Anderson 125#
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#
Ryan Meyer - Front Squat 315#

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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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