Friday, November 14, 2014

Power Cleans, Wall Ball Shots, Double-unders

Weekly Challenge:
30 Burpees for time
*Time to beat - :55 seconds
________________________________________

WOD 


Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  Power Snatch 4 x 3:  work to a 3 RM

C.  Power Clean & Jerk 4 x 3:  work to a 3 RM

____________________________________________________________________

Foundations
For Time:
10 Burpees
100 Hollow Rocks
10 Burpees
200 Lunges
10 Burpees
100 HR Push-ups


Conditioning
5 RFT
10 Power Clean 135/95/65
20 Wall Ball Shots
30 Double-unders


Competition
AMRAP 20
Squat Clean & Jerk, 185/135/95#

____________________________________________________

Test Your Mental Fitness with Wall Balls


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

Best Results for Wednesdays WOD
Foundations -  Ravi 150  /  Tiffany Fitzsimmons 107
Conditioning -  Aaron Kuntz 16:58  /  Julie 19:12
Competition -  Brett M 11:30
Masters 50-59 -  Glenn 80 reps  /  Carolyn Morgan 35 reps
Masters 60+ -  n/a
Barbell -  Dallas 175  /  Julie Anderson 125#
Weekly Challenge -  

Best Results for Yesterdays WOD
Foundations -  Zach Cramer 15:00  /  Kristen Crane 15:35
Conditioning -  Patty Thompson 20:00  / Cameron Donaldson 20:00  
Competition - Ryan Meyer 329
Masters 50-59 -  Dave Strobel 19:17
Masters 60+ -  n/a
Barbell -  Cameron 340#
Weekly Challenge -  Lindsay Morgan 1:14  /  Brett M 1:01

_______________________________________________________________________________

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#

_______________________________________

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