Wednesday, December 3, 2014

Burpees, HPC, Push Press, Pull ups, T2B, Box Jumps, Power Snatches, Double-unders, Hollow Rocks


Weekly Challenge:
3 min clock:  AMRAP of 21-15-9 Thrusters 95/65/45, Pull-ups
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WOD 

Warm Up (15 mins) - Coaches Choice

Weekly Challenge
3 min clock:
AMRAP of 21-15-9
Thrusters, 95/65/45#
Pull-ups


Bar Work (10 mins)
A.  Burgerner Warm-up & Skill Transfer

B.  
EMOM x 5:  2 Power Snatches (start at 75% of 1 RM and add weight each set)

C.  EMOM x 5:  2 Power Clean & Jerks (start at 75% of 1 RM and add weight each set)

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Foundations
1500 Single-unders for time
*3 Burpees each break

Conditioning 
AMRAP 8
5 Burpees
10 Hang Power Cleans, 95/65#
15 Push Press, 95/65#
-rest :60
AMRAP 6
6 Pull ups
8 T2B
10 Box Jumps 24/20"
-rest :60
AMRAP 4
5 Power Snatches, 95/65#
10 Double-unders
15 Hollow Rocks


Competition 
AMRAP 5
50 UB DU's
-rest 2 mins
AMRAP 5
5 UB Squat Snatches 115/75#
-rest 2 mins
5 min Clock
Max Distance HSW

*Score = total sets of DU's + total sets of Snatches + total # of feet for HSW

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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 Mondays WOD
Foundations -  Tom Wynn 7:52  /  Lana Smith 8:35
Conditioning -  Jason Ruegamer 16:44  /  Patty 125 reps
Competition -  Brett M 19:35
Masters 50-59 -  Deb Strobel (Conditiioning) 19:00
Masters 60+ -  
Barbell -  Nate Dogg 155# snatch complex / Ryan Meyer 245# clean complex
Lindsay & Lana 85# snatch complex / Julie Anderson 135# clean complex
Weekly Challenge - 

Best Results for Yesterdays WOD
Foundations -  Stacy Lard 15:56  /  Jay Webster 17:26
Conditioning -  Josh Moore 4:10  /  Julie Anderson 5:23
Competition -  Patty Thompson Part A: 2:46, Part B:  1 Rd + 1 reps  /  Daniel Smith - Part A:  2:52 /  Josh Writght - Part B:  2 Rds + 4
Masters 50-59 -
Masters 60+ -  
Barbell -  Julie Anderson 130#  /  Cameron Donaldson & Jesse Wright 245#
Weekly Challenge - tba

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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
Josh Ennis - Power Clean 205#
Daniel Smith - Squat Clean 285# / Push Press 240#x2
Patty Thompson - Squat Clean 130#
Lana Smith - Squat Clean 140#
AJ Webster - 4 consecutive kipping Pull-ups
Marla - 10 Butterfly Pull-ups  /  Push Jerk 130#
Brett M - Push Jerk 255#
Deb Davis - "14.2" 59 reps...last year only 9 reps
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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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