Saturday, December 20, 2014

12 Days of CrossFit


WOD 

Rep scheme follows the song "12 Days of Christmas": 1, 2-1, 3-2-1, etc. 

1. Clean & Jerk 135/95/65#
2. HSPU / Strict Press 
3. Front Squats 135/95/65#
4. Deadlifts 135/95/65#
5. Pull-ups / Chest To Bar
6. Box Jumps 24/20"
7. Burpees
8. Push-ups
9. Wall Balls 20/14/10
10. Overhead Lunges 45#/25# Plate
11. Hang Power Cleans 135/95/65#
12. Thrusters 135/95/65#

*Scale by sharing the work with a partner

____________________________________________________


WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Ravi 1 + 120  /  Lindsay 1 + 290
Conditioning -  Justin B 8:27
Competition -  Rhett Singleton 4:57
Masters 50-59 -  Dave Strobel - (Foundations) 480  //  Deb Strobel (Foundations) 446
Masters 60+ - n/a
Barbell -  n/a
Weekly Challenge -  T2B:  Aaron Kuntz 47  /  Renee 23  ||  Knee Ups:  Dallas 30 / Tonya 20

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Friday, December 19, 2014

Thrusters, C2B


Weekly Challenge:
Max Reps Knee-ups or Toes to Bar
__________________________________________________

WOD 

Bar Work  
EMOM x 5 - 1 Snatch High-Pull / 1 Hang Power Snatch

EMOM x 5 - 1 Hang Clean / 1 Front Squat / 1 Jerk
_________________________________________________________________________

Foundations 
AMRAP 15
100 Singles
80 Lunges
60 Hollow Rocks
40 KB Swings 55/35/25
20 Burpees


Conditioning 
21-15-9
Thrusters 115/85
C2B


Competition 
5 RFT
5 Deads 315/205
25 UB DU's

____________________________________________________

Upright Torso in the Dip (video)

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Jacky 392  /  Renee Johnson 381
Conditioning - Dallas 354  /  Theresa 348
Competition -  Nathan Berg 229  /  Patty 166
Masters 50-59 - Tony Sterk (Conditioning) 216  /  Dave Strobel (Foundations) 385
Masters 60+ - Deb Davis (Foundations) 18:00
Barbell -  Brett M 4.75  /  Steph Richardson 3.05
Weekly Challenge -  Aaron Kuntz 47  /  Renee 23

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Thursday, December 18, 2014

Burpees, Lunges, SDLHP, OHS


Weekly Challenge:
Max Reps Knee-ups or Toes to Bar
__________________________________________________

WOD 

Bar Work  
Overhead Squat 1-1-1
Front Squat 2-2-2
Back Squat 3-3-3

*Score = sum of heaviest load for each lift divided by your body weight
_________________________________________________________________________

Foundations 
4 min Tabata Squats
-rest :60
4 min Tabata Push ups
-rest :60
4 min Tabata Sit-ups
-rest :60
4 min Tabata Step-ups 24/20"


Conditioning 
4 min Tabata Burpees
-rest :60
4 min Tabata Lunges
-rest :60
4 min Tabata SDLHP, 65/45#
-rest :60
4 min Tabata OHS, 65/45#


Competition 
4 min Tabata Pistols
-rest :60
4 min Tabata Bar MU
-rest :60
4 min Tabata HSPU
-rest :60
4 min Tabata Front Rack Walking Lunge, 95/65#

____________________________________________________

Upright Torso in the Dip (video)

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Glenn Davis 11:58  /  Kim Chapman 11:59
Conditioning - Lana 10:01  /  Dallas 10:34
Competition -  Patty - 2 + 53 reps
Masters 50-59 - Tony Sterk (Conditioning) 16:20  /
Masters 60+ - Deb Davis (Foundations) 18:00
Barbell -  Justin B 255#  /  Steph Richardson 135#
Weekly Challenge -  Aaron Kuntz 47  /  Renee 23

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
Renee Johnson - OHS 100#
Lindsay Morgan - OHS 130#
Adam - 2 Ring Muscle-ups
Lana - OHS 120#
Brett M - Thruster 225#
Curtis Hackler - 20 RM Back Squat 255#
Daniel Smith - 2 rep Power Snatch 200#
Renee Johnson - Back Squat 165#
Lindsay Morgan - Power Snatch 100#
Denise Wigginton - Hang Squat Clean 105#
Brett M - Deadlift 330#
Hudson Baker - 4 Double Unders / 120 Single unders
Dalton - "Fran" 9:17
Deb Davis - Power Snatch 65#
Kelly B - Split Jerk 120#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Wednesday, December 17, 2014

Wall Ball Shots, Kettle Bell Swings


Weekly Challenge:
Max Reps Knee-ups or Toes to Bar
__________________________________________________

WOD 

Weekly Challenge
Max Reps Knee-ups or Toes to Bar

Bar Work 
EMOM x 5 - 3 Split Jerks

_________________________________________________________________________

Foundations 
40-30-20-10
Hollow Rocks
Front Squats 75/55/35#


Conditioning 
40-30-20-10
WBS 20/14
KBS 55/35


Competition 
AMRAP 12
30 UB Doubles
20 UB Pull-ups
10 UB Front Squats 185/135#

____________________________________________________

WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Jacky Manning 8:01  /  Danielle Herl 9:57
Conditioning - Justin B 13:25  /  Steph Richardson 14:48
Competition -  Jesse Wright 17:10
Masters 50-59 - Dave Strobel (Foundations) 10:09
Masters 60+ - 
Barbell -  Nate Dogg 225#  /  Steph Richardson 135#
Weekly Challenge -  tba

Best Results for Mondays WOD
Foundations - Joe Ali 15:14  /  Emily Atterberry 2 Rds + 320 reps
Conditioning - Lindsay Morgan 69 reps  /  Jeremiah 66 reps
Competition -  Rhett Singleton - 7 Strict Press
Masters 50-59 - Dave Strobel (Foundations) 967 reps  /  Glenn Davis (Conditioning) 55 reps
Deb Strobel (Competition) 5 Push Press
Masters 60+ -  Deb Davis (Conditioning) 66 reps
Barbell -  Nate Dogg/Cameron Donaldson 155#  /  Lindsay 65#
Weekly Challenge -  tba

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Tuesday, December 16, 2014

Cleans, Burpee Pull-ups


Weekly Challenge:
Max Reps Knee-ups or Toes to Bar
__________________________________________________

WOD 

Bar Work 
EMOM x 5 - 1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk

_________________________________________________________________________

Foundations 
10 RFT
5 Deads, 185/135/95
10 HR Push-ups


Conditioning 
21-15-9
Squat Cleans 135/95
Burpee Pull-up


Competition 
7 RFT
1 Legless Rope Climb
Run 100m
10 DB 1 Arm Snatch (5R/5L), 70/50#
Run 100m

____________________________________________________
WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - Joe Ali 15:14  /  Emily Atterberry 2 Rds + 320 reps
Conditioning - Lindsay Morgan 69 reps  /  Jeremiah 66 reps
Competition -  Rhett Singleton - 7 Strict Press
Masters 50-59 - Dave Strobel (Foundations) 967 reps  /  Glenn Davis (Conditioning) 55 reps
Deb Strobel (Competition) 5 Push Press
Masters 60+ -  Deb Davis (Conditioning) 66 reps
Barbell -  Nate Dogg/Cameron Donaldson 155#  /  Lindsay 65#
Weekly Challenge -  tba

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Monday, December 15, 2014

HSPU, Box Jumps


Weekly Challenge:
Max Reps Knee-ups or Toes to Bar
__________________________________________________

WOD 

Bar Work 
EMOM x 5 - 2 Snatch High Pulls + 1 High Hang Snatch + 1 Snatch Balance

_________________________________________________________________________

Foundations 
3 RFT
250 Single-unders
50 Air Squats
30 Push Press 75/55/35#


Conditioning 
AMRAP 12
1 HSPU (add 1 rep each round)
10 Box Jumps 24/20


Competition 
Row 1000
25 Deads 315/205
Row 500
25 Back Squat 225/155
Row 500
25 Press 135/95
Row 1000

____________________________________________________
WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -
Conditioning - 
Competition -  
Masters 50-59 -
Masters 60+ -  n/a
Barbell -  
Weekly Challenge -  

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
_______________________________________

Local Competitions
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

Saturday, December 13, 2014

Singles, SDLHP,WBS, Box Jumps, Deads, HPC, Push Jerks, Lunges, Push ups, Hollow Rocks, Squat Jumps, Pull ups


WOD 

Partner WOD 


Part A 
AMRAP 12
250 Single-unders
100 SDLHP w/ KB, 55/35/26
250 Single-unders
100 Wall Ball Shots, 20/14#
250 Single-unders
100 Box Jumps, 24/20

* Only 1 partner can work at a time and reps can be divided b/w partners as needed.

- Rest 2 mins

Part B 
AMRAP 10
10 Deadlifts, 115/95/65
8 Hang Power Cleans, 115/95/65
6 Push Jerks, 115/95/65

* One partner works at a time and must complete a full round before switching.

- Rest 2 mins

Part C 
AMRAP 8
100 Lunges
80 Hand-Release Push-ups
60 Hollow Rocks
40 Squat Jumps
20 Pull-ups

* One partner works at a time and reps can be divided b/w partners as needed.

* Score = total reps for A,B & C.


____________________________________________________


WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
_______________________________________________

Best Results for Yesterdays WOD
Foundations - 
Conditioning -  
Competition -  
Masters 50-59 -
Masters 60+ -  n/a
Barbell -  
Weekly Challenge -  Mark Caldwell 1,120 ft  /  Angela Gann 800 ft

_______________________________________________________________________________

December PR's & Noteworthy Efforts
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
Zach Cramer - Power Clean 265#
David W - Power Clean 175#
Patty Thompson - Power Clean 140#
Dalton - Snatch 145#
Deb Davis - UB Double-unders 31
Curt Hackler - Push Jerk + Split Jerk 225#
Patty Thompson - Power Snatch 105#
Daniel Smith - High Hang Squat Clean 250#
Kelli2 - Snatch 105#  /  Clean & Jerk 145#
_______________________________________

Local Competitions
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2