Friday, December 5, 2014

Deads, HR Push ups, Rev Singles


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

Warm Up  - Coaches Choice


Bar Work 
A.  Burgerner Warm-up & Skills Transfer

B.  Snatch 10 @ 60% of 1 RM then 1-1-1

Clean & Jerk 10 @ 60% of 1 RM then 1-1-1

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Foundations 
For time:
Run 800 or Row 1000
50 Hang Squat Cleans 75/55/35
30 Burpee Box Jumps 24/20


Conditioning 
3 RFT:
15 Deads, 225/155#
30 GHDSU
45 Reverse Single unders


Competition 
AMRAP 15:
1 Power Snatch, 135/95
1 Bar Muscle-up
1 Box Jump 30/24"

* add 1 rep each round
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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 Yesterdays WOD
Foundations -  Jay Webster 17 + 11 reps  /  Aubrey Baker 16 + 2 reps
Conditioning -  Patty 4 rds + 20 reps  /  Tom Wynn 2 rds + 73 reps
Competition -  Manoj - 4 rds
Masters 50-59 - Tony Sterk (Conditioning) 2 rds + 32 reps  /  Dave Strobel (Foundations) 11 rds + 5reps
Masters 60+ -  
Barbell -  Tom Wynn 235#  /  Renee Johnson 120#
Weekly Challenge - Daniel Weatherholt 60 reps  /  Renee Johnson 51 reps

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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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