Thursday, November 20, 2014

Row, WBS, T2B

Weekly Challenge:
2 mins - Max Single or Double-unders
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WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  
Back Squat - 20 Rep Max

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Foundations
AMRAP 20:
500 Singles
5 Burpees
400 Singles
10 Burpees
300 Singles
15 Burpees
200 Singles
20 Burpees
100 Singles
25 Burpees


Conditioning 
Row 2K
50 WBS, 20/14#
30 T2B


Competition 
Continuous Clock:
5 mins - Max distance Sled Push 5/3 plates
-then, 3 rounds of
1 min - max cal Row
1 min - 1 Arm Snatch 80/50#
1 min - Burpees
-rest :60


Score = yards + reps

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Secrets of GAINZ (article)

"The L sit may be the most effective ab exercise.  Athletes than can hold it for 3 minutes, 
subsequently find all other ab work easy."  --Greg Glassman


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 -  Kristen Crane 7:46  /  Bryon Waits 9:26
Conditioning -  Dallas 313  /  Patty 290
Competition -  Josh Wright 15:33
Masters 50-59 - Tony Sterk (Conditioning) 200  /  Glenn Davis (Foundations) 12:26
Masters 60+ -  n/a
Barbell -  Patty, Maggie, Julie Anderson 130#  /  Josh Wright 265#
Weekly Challenge -  Ravi 457 singles  /  Aubrey 367 singles  /  Patty 176 doubles  /  Brett 175 doubles


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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#

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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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