Thursday, December 4, 2014

Pull ups, Push ups, Sit ups, Squats


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


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

B.  Back Squat - 20 Rep Max

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Foundations -"Cindy"
AMRAP 20
5 Pull-ups
10 Push-ups (men- strict)
15 Squats


Conditioning - "Barbara"
5 RFT (20 min cap)
20 Pull ups
20 Push ups (men - strict)
40 Sit ups
50 Squats


Competition - "Mary"
AMRAP 20
5 HSPU
10 Pistols
15 Pull ups

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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 -  Lana 12:10  /  Ravi 12:25
Conditioning -  Patty 351 reps  /  Tom Wynn 268 reps
Competition - Nate Dogg 1 + 47; 3 rds; 56'  /  Julie Anderson 1 Rd; 5 Rds; 30'
Masters 50-59 - Glenn Davis (Foundations) 19:45  /  Tony Sterk (Conditioning) 178  /  Debbie Stobel (Conditioning) 184
Masters 60+ -  
Barbell -  Nate Dogg 175 Snatch & 215 Clean & Jerk  /  Julie Anderson & Lana 95 Snatch & 125 Clean & Jerk
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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