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Thursday, July 31, 2014 Tomorrow: Hang Snatch 5 x 3 ,K2E, Dead Lifts ,PERF 8.1.14
Linda W
OVERHEAD SQUAT Challenge begins tomorrow, Fri., August 1st.!  

On day one perform 2 overhead squats (OHS) w/a PVC pipe facing the wall or up against the pull up rack. (If you're not sure how to do this, stay tuned. We'll be posting pics/demo clips on how to do this shortly.)  

As the month continues add two OHS a day with the last day being Sunday 8/31 ending with a total of 62 OHS on that day.  If you miss a day, you must make those reps up the next day.

This challenge is meant to be executed UNweighted with a PVC pipe (unlike what you see in this picture) as we are simply working on form & mobility, not necessarily strength. By the end of this challenge you will surely have gained dramatic improvement in your overhead squat form and mobility.  

If you have any questions please ask here in the comment section or speak with a Coach. A new Challenge awaits us, one that anybody can easily participate in. An opportunity to progress and improve. Let's get after it Warrior Nation!

  
Row, BrP, SPU, WB, BJO, Run

Check In
With a continuous running clock, perform the following:
  0:00 – 1000 Meter Row
  5:00 – 50 Burpees
  10:00 – 30 Strict Pull-Ups  Rx2(Kipping)
  15:00 – 50 Wall Balls  (20/14)  Rx2(14/10)
  20:00 – 30 Box Jump Overs  (24/20)  Rx2(20/12)
  25:00 – 800 Meter Run
  30:00 - Finish!

There is no time or reps calculated for this WOD.  You simply do the work and get better by doing it.  However, you must finish each segment within the time limit or there will be a 15 Burpee penalty for each segment you do not complete.  Penalty to be assessed at end of WOD.

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DebbiYes  812 mt row red/prp band 25burpe
Angie FYes  15 burpee penalty for doing only 26 strict PUs. 24 in box jump
Jason CYes 
JylYes 
Bryan RYes  kip pu, 18 inch box jumps
Claudia NYes  blueband for 15 reps and added black to last 15 pu, 10 lb ball, 18' box jumpovers
Christine LYes  kipping pull ups
Jamie SYes  30 burpe green ban some box step overs
JanetYes  banded strict p-ups, 18 in box jump over
Laura PYes  35#thrusters instead of wbs....back issue
DeniseYes 
John PYes  Rx2
Mark HYes 
MarissaYes  banded pups, 12 in box jovers
LeslieYes  yes
TracyYes  banded pups, 12 in box jovers
Tom TYes  Started w/20' box, finished w/ 24'
CrossFit Cherokee Jul 31,2014

CrossFit Cherokee Jul 31,2014


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Wednesday, July 30, 2014
Happy Birthday Jyl & Chris O
Linda W
Heads up Athletes it's Challenge Time! OVERHEAD SQUAT Challenge begins this Fri., August 1st.  

On day one perform 2 overhead squats (OHS) w/a PVC pipe facing the wall or up against the pull up rack. (If you're not sure how to do this, stay tuned. We'll be posting pics/demo clips on how to do this shortly.)  

As the month continues add two OHS a day with the last day being Sunday 8/31 ending with a total of 62 OHS on that day.  

This challenge is meant to be executed UNweighted with a PVC pipe (unlike what you see in this picture) as we are simply working of form and mobility and not necessarily strength. By the end of this challenge you will surely have gained dramatic improvement in your overhead squat form and mobility.

If you have any questions please ask here in the comment section or speak with a Coach. A new Challenge awaits us, one that anybody can easily participate in. An opportunity to progress and improve. Let's get after it Warrior Nation!

  
Power Clean 1 Rep Max

Max,Strength:Weight
Find Your 1 Rep Max Power Clean

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Chosen as WOD: Wed,Dec 18,2013 Mon,Jan 7,2013
1st165 RxAmanda A Mon,Jun 16,2014
Linda W Mon,Jun 16,2014
Kaci Thu,Apr 17,2014
2nd145 RxJulie S Wed,Jul 30,2014
3rd140 RxNicole Sat,Apr 19,2014
Morgan J Mon,Jan 7,2013
1st300 RxBryan B Tue,Jul 8,2014
2nd275 RxJohn R Mon,Mar 31,2014
Gavin Thu,Apr 25,2013
Cameron S Thu,Jul 24,2014
3rd270 RxBuster Wed,Dec 18,2013

Lance W185 Rx 13th
Susan J70 Rx 17th
Jim E95lb Rx 22nd 95lb
Lance H215 Rx 9th
Pat40 Rx 21st
Jerry R85 Rx 23rd
Gary L175 Rx 14th
Brooke135 Rx 4th
Mariah130 Rx 5th 10lb PR failed at 135
Jamie S245 Rx 5th
Mike G195 Rx 12th PR
Julie S145 Rx 2nd 20# PR
Robert S185 Rx 13th
Willie115 Rx 20th can do more next time
Billy215 Rx 9th
Janet90# Rx 13th
Katie B85 Rx 14th
Cindy45 Rx 20th
Melissa S100 Rx
Amanda A155 Rx worked form today
Marlene75# Rx
Shannon100# Rx
Jeffreymax rep 110 lb Rx 21st
Kathy N85 Rx 14th attempted 90
Terry110lb Rx 21st
CrossFit Cherokee Jul 30,2014

CrossFit Cherokee Jul 30,2014

CrossFit Cherokee Jul 30,2014

Linda W 10:03am
***SAVE THE DATE*** Saturday, Sept. 13th at 4:00PM for a battle of the boxes type event being held at Crossfit Cherokee. More details to follow. But in the meantime save the date and make sure you're available to join in the fun & compete!

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