Wednesday, November 5, 2014

Run/Row, Squat Cleans

Weekly Challenge:
5 minutes to find a max distance Broad Jump
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WOD 

Weekly Challenge - 5 minutes to find a max distance Broad Jump

Bar Work
A.  Burgerner Warm-up & Skill Transfer

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

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Foundations
30-20-10
Front Squats 95/65/45
Box Jumps 24/20"
15 Burpees after each round


Conditioning 
AMRAP 20
Run 400m or Row 500m
Max Effort T&G Squat Cleans 135/95


Competition
20 min cap:
Unbroken Double-unders
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

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WODiac - a daily RX of CrossFit news, links and commentary

Danny rides his bike (video)

Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Yesterdays WOD
Foundations -  Sarah Hernandez 6:26  /  Jay Webster 6:55
Conditioning -  Dallas 134  /  Jessica B 129
Competition -  Mitch 280 yds  /  Patty 250 yds
Masters 50-59 - Tony Sterk (Foundations) 9:50  /  Debbie (Foundations) 10:35
Masters 60+ -  
Barbell - Nate Dogg 225#  /  Lana Smith 125#
Weekly Challenge -  tba

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October PR's & Noteworthy Efforts
Denise Wiggington - Power Clean 115#

Stuart Grimsley - 20 Rep Back Squat 190#
Patty Thompson - Power Clean 135#
Amanda - Pistols!!!!
Marla - Clean & Jerk 120#
Brett M - "Grace" 2:14
Angela Gann - Snatch 95#
Lindsay Morgan - 50 UB Double-unders
AJ Webster - 1st kipping Pull-up
Denise Wiggington - 1st kipping Pull-up
Adam - 5 Consecutive Bar Muscle-ups
Brett M - Snatch 205#
Patty Thompson - "Karen" 150 Wall Ball Shots - 7:52
Josh Atterberry - Back Squat 385#
Dallas Hindman - Back Squat 260#
Mitch Callahan - Back Squat 335#
Stuart Grimsley - Back Squat 285# / Front Squat 240#
Vishwa - Front Squat 185#
Zach Cramer - Back Squat 335# / Front Squat 275# / Deadlift 415#
Ravi - Back Squat 245#
Ashton Johnson - Back Squat 185#
Brett M - Back Squat 295# / Back Squat 265# x 5
Renee Johnson - Front Squat 125#
Emily Atterberry - Front Squat 125#
Ashton Johnson - Front Squat 145#
Denise Wiggington - Front Squat 145#
Damon C - Front Squat 170#
Lana Smith - Front Squat 170#
Damon Crowley - Front Squat 170#
Deb Davis - Power Snatch 55#

Sarah Dunham - Snatch 110#  /  C&J 140#
Angela Gann - Split Jerk 135#
Cameron Donaldson - Back Squat 370# x 3
Mitch Callahan - "Fran" 8:52
Curt Hackler - Deadlift 365#
Kelsey Meike - Deadlift 165#
Tonya Buster - Deadlift 135#
AJ Webster - Deadlift 215#
Mitch Callahan - Deadlift 405#
Dalton - Deadlift 315#
Joe Ali - Deadlift 455#
Amy Townsend - Deadlift 190#
Ben - Deadlift 250#
Glenn Davis - Deadlift 265#
Deb Davis - Deadlift 175#
Renee Johnson - Deadlift 220#
Steven Johnson - Deadlift 315#

Jeff Anderson - Deadlift 315#
Kelli Kelley - Deadlift 255#
Shawn C - Deadlift 335#
Emily Atterberry - Deadlift 165#
David W - Deadlift 300#
Denise Wiggington - Strict Press 80# / Front Squat 145#
Dallas - Strict Press 145#
Deb Davis - Power Snatch 60#


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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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