Wednesday, November 26, 2014

OHS, C2B

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

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

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Strict Press 3-3-3
Push Press 2-2-2
Push Jerk 1-1-1

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Foundations
AMRAP 18
100 Air Squats
80 Lunges
60 Push-ups
40 Box Jumps
20 KBS 55/35/25


Conditioning  - "14.2"
Every 3 minutes for as long as possible complete:

From 0:00-3:00
   2 Rounds of:
10 Overhead Squats
10 C2B Pull-ups

From 3:00-6:00
   2 Rounds of:
12 Overhead Squats
12 C2B Pull-ups

From 6:00-9:00
   2 Rounds of:
14 Overhead Squats
14 C2B Pull-ups

Etc., following same pattern until you fail to complete both rounds


Competition
For time:
30 HSPU
30 Ring Dips
30 Bench Press 225/135#

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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 -  Daniel W 14 + 9  /  Angela Gann 14 + 10
Conditioning -  Theresa Dohm 16:47  /  Dallas 18:45
Competition -  Renee Johnson  174  /  Brian B 160
Masters 50-59 -  Stuart Grimsley (Conditioning) 3 Rds + 5 reps  /  Kyle Reeder 19:19
Masters 60+ -  n/a
Barbell -  Daniel Smith 285#  /  Julie Anderson 145#
Weekly Challenge - Theresa Dohm 131

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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#
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
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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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