Tuesday, November 11, 2014

WBS, Pull ups, Burpees, KBS, T2B

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

WOD 

Bar Work
A.  Burgerner Warm-up & Skill Transfer

B.  EMOM x 10 - 1 Clean High-pull, 3 Squat Cleans (floor, knees, pockets)

____________________________________________________________________

Foundations
For time (20 min cap):
30 Thrusters 95/65/45
40 Hollow Rocks
50 Deads 115/85/65
50 HR Push-ups
40 Knee-ups
30 Burpees

*1 bar


Conditioning 
Continuous clock:
5 min - Wall Ball Shots 20/14#
4 min - Pull-ups
3 min - Burpee Box Jump Overs 24/20"
2 min - KBS, 55/35/25#
1 min - T2B


Competition
24 min clock:
Row 5K
Max Distance HSW in time remaining

____________________________________________________

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

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

Best Results for Yesterdays WOD
Foundations -  Jay Webster - 9 rds + 12  /  Kristen Crane - 10 rds + 8
Conditioning -  Zach Cramer 3 Rds + 3  /  Lindsay Morgan 2 Rds + 5
Competition -  **Aaron Kuntz 5:58 (abmat)  /  Steph Richardson 11:32
Masters 50-59 -  Dave Strobel - 9 rds + 5
Masters 60+ -  Deb Davis - 8 rds + 18
Barbell -  Nate Dogg & BB - 165#  /  Sarah Dunham & Lana Smith - 90#
Weekly Challenge -  tba

_______________________________________________________________________________

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#

_______________________________________

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