Saturday, January 24, 2015

Run, Deads, Double unders, Thrusters, Box Jumps, Burpees, KBS


Partner WOD
Part A
15 Minute AMRAP

200 meter run, 10 Deadlifts (135/95), 20 Double Unders (scale 3:1)
Alternate after each round

- rest 2 mins

Part B
15 Minute AMRAP

60 Thrusters 65/45/35#
90 Box Jumps 20" 
60 Burpees
90 Kettlebell Swings 35/25#

*One partner works at a time- tag in/out can be done at any time.


____________________________________________

Fixing the Push Press (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 Weekly Challenge

3 minutes - AMRAP Kettle Bell Swings 70/55/35/25#
Jason Ruegamer 81 reps @ 70#  /  Patty Thompson 55 reps @ 55#

__________________________________________________________

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#
Nate Dogg - OHS 275#
Denise - OHS 90#
Brett M - OHS 255#
Patty Thompson - 3 Unbroken Bar Muscle ups
Theresa Dohm - Deadlift 240#  /  Back Squat 200#
Andy G (Patty's Dad) Deadlift 265#
Renee Johnson - Hang Power Snatch 90#
Kelly B - Push Jerk 100#
Daniel Smith - High Hang Squat Snatch 200#
Lana - Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M - 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith - Snatch Balance 245#
Renee Johnson - Power Snatch 95#
Dalton - Power Clean 205#
Adam Pruett - Deadlift 225#
Easton Smith - 2 Crossovers (age 5)
Dalton - Back Squat 290#
Debbie Strobel - Back Squat 200#
Debbie Strobel - Clean & Jerk 135#
_______________________________________

Local Competitions
TBA

Friday, January 23, 2015


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell
EMOM x 7 - 5 Hang Power Snatches (start w/ 50% of 1 RM & increase each set)

_________________________________________________________________

Foundations 
For time:  (20 min cap)
100 Lunges
Run 800m or Row 1000m
30 Hang Squat Cleans, 95/65/45#
Run 800m or Row 1000m
100 Lunges


Conditioning 
AMRAP 15
5 Push Jerks 135/95/65
10 Box Jump Overs 24/20
15 T2B


Competition 
AMRAP 12
200 Double unders
100 WBS
Max Distance HSW (each foot = 1 rep)


_________________________________________________________________

Weekly Challenge
3 minutes - AMRAP Kettle Bell Swings 70/55/35/25#
____________________________________________

Fixing the Push Press (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 -  
Conditioning -   
Competition -  
Masters 50-59 -
Masters 60+ - 
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#
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#
Nate Dogg - OHS 275#
Denise - OHS 90#
Brett M - OHS 255#
Patty Thompson - 3 Unbroken Bar Muscle ups
Theresa Dohm - Deadlift 240#  /  Back Squat 200#
Andy G (Patty's Dad) Deadlift 265#
Renee Johnson - Hang Power Snatch 90#
Kelly B - Push Jerk 100#
Daniel Smith - High Hang Squat Snatch 200#
Lana - Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M - 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith - Snatch Balance 245#
Renee Johnson - Power Snatch 95#
Dalton - Power Clean 205#
Adam Pruett - Deadlift 225#
Easton Smith - 2 Crossovers (age 5)
Dalton - Back Squat 290#
Debbie Strobel - Back Squat 200#
Debbie Strobel - Clean & Jerk 135#
_______________________________________

Local Competitions
TBA

Thursday, January 22, 2015

Thrusters, Row


WOD 

Barbell
A)  Back Squat - 1-1-1-1-1

B)  Max Reps at 80% of heaviest from A

_______________________________________________________________________

Foundations 
3 RFT
250 Single Unders
50 Air Squats
75 Hollow Rocks


Conditioning 
For time:
100 Thrusters 75/55
Row 1000m


Competition 
5 RFT
5 Bench Press 225/155
5 Muscle-ups

_______________________________________________________________________

Weekly Challenge
3 minutes - AMRAP Kettle Bell Swings 70/55/35/25#
____________________________________________

The Summo Deadlift High Pull (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 -  
Conditioning -   
Competition -  
Masters 50-59 -
Masters 60+ - 
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#
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#
Nate Dogg - OHS 275#
Denise - OHS 90#
Brett M - OHS 255#
Patty Thompson - 3 Unbroken Bar Muscle ups
Theresa Dohm - Deadlift 240#  /  Back Squat 200#
Andy G (Patty's Dad) Deadlift 265#
Renee Johnson - Hang Power Snatch 90#
Kelly B - Push Jerk 100#
Daniel Smith - High Hang Squat Snatch 200#
Lana - Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M - 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith - Snatch Balance 245#
Renee Johnson - Power Snatch 95#
Dalton - Power Clean 205#
Adam Pruett - Deadlift 225#
Easton Smith - 2 Crossovers (age 5)
Dalton - Back Squat 290#
Debbie Strobel - Back Squat 200#
Debbie Strobel - Clean & Jerk 135#
_______________________________________

Local Competitions

Wednesday, January 21, 2015

Pull ups, Wall Ball Shots


WOD 

Weekly Challenge
3 minutes - AMRAP Kettle Bell Swings, 70/55/35/25#

_______________________________________________________________________

Foundations 
For time:
Run 800m
20 Deficit Hand Release Push ups 4/2" plates
Run 600m
30 Deficit Hand Release Push ups
Run 400m
40 Deficit Hand Release Push ups
Run 200m
50 Deficit Hand Release Push ups


Conditioning 
AMRAP 15
100 Pull ups
100 Wall Ball Shots


Competition 
AMRAP 20
15 Burpee Box Jumps 24/20"
15 Snatches, 155/105
15 Burpee Box Jumps 24/20"
15 Clean & Jerks 155/105
15 Burpee Box Jumps 24/20"
15 Thrusters 155/105

_______________________________________________________________________

Weekly Challenge
3 minutes - AMRAP Kettle Bell Swings 70/55/35/25#
____________________________________________

The Summo Deadlift High Pull (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 -  
Conditioning -   
Competition -  
Masters 50-59 -
Masters 60+ - 
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#
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#
Nate Dogg - OHS 275#
Denise - OHS 90#
Brett M - OHS 255#
Patty Thompson - 3 Unbroken Bar Muscle ups
Theresa Dohm - Deadlift 240#  /  Back Squat 200#
Andy G (Patty's Dad) Deadlift 265#
Renee Johnson - Hang Power Snatch 90#
Kelly B - Push Jerk 100#
Daniel Smith - High Hang Squat Snatch 200#
Lana - Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M - 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith - Snatch Balance 245#
Renee Johnson - Power Snatch 95#
Dalton - Power Clean 205#
Adam Pruett - Deadlift 225#
Easton Smith - 2 Crossovers (age 5)
Dalton - Back Squat 290#
Debbie Strobel - Back Squat 200#
Debbie Strobel - Clean & Jerk 135#
_______________________________________

Local Competitions

Tuesday, January 20, 2015

OHS, Burpees, Bear Complex WBS, Pull ups, Shuttle Run


WOD 

Barbell
EMOM x 7 - 3 Power Clean & Push Jerk (begin at 60% of 1 RM; increase load each set)

_______________________________________________________________________

Foundations 
AMRAP 20
Opposing Ladder of:
100 Single Unders - 5 Burpees
90 Singles - 10 Burpees
80 Singles - 15 Burpees
etc.
10 Singles - 50 Burpees


Conditioning 
AMRAP 5
5 OHS 95/65#
5 Bar Facing Burpees
-rest 5 minutes
For time (9 minute cap)
4 UB Bear Complex 145/105#
40 Wall Ball Shots
40 Pull ups
4 Shuttle Run - (20ft-40ft-60ft = 1 rep)

*Score = total reps


Competition 
5 Rounds
2 Min Clock
50 Double-unders
AMRAP Deads, 275/185
-rest :60

*Score = total Deads


_______________________________________________________________________

Weekly Challenge
Max Effort Unbroken Kettle Bell Swings 70/55/35/25#
____________________________________________

The Summo Deadlift High Pull (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 -  
Conditioning -   
Competition -  
Masters 50-59 -
Masters 60+ - 
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#
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#
Nate Dogg - OHS 275#
Denise - OHS 90#
Brett M - OHS 255#
Patty Thompson - 3 Unbroken Bar Muscle ups
Theresa Dohm - Deadlift 240#  /  Back Squat 200#
Andy G (Patty's Dad) Deadlift 265#
Renee Johnson - Hang Power Snatch 90#
Kelly B - Push Jerk 100#
Daniel Smith - High Hang Squat Snatch 200#
Lana - Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M - 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith - Snatch Balance 245#
Renee Johnson - Power Snatch 95#
Dalton - Power Clean 205#
Adam Pruett - Deadlift 225#
Easton Smith - 2 Crossovers (age 5)
Dalton - Back Squat 290#
Debbie Strobel - Back Squat 200#
Debbie Strobel - Clean & Jerk 135#
_______________________________________

Local Competitions

Monday, January 19, 2015

Front Squats, Push-ups, Back Squats, Pull-ups


WOD 

Barbell
EMOM x 7 - 5 Power Snatches (begin at 50% of 1 RM; increase load each set)

______________________________________________________________

Foundations 
3 Rounds
1 min Max Reps - WBS
1 min Max Reps - SDLHP 75/55
1 min Max Reps - Box Jumps, 20"
1 min Max Reps - Push Press 75/55
1 min Max Cals - Row
* Rest :60


Conditioning 
AMRAP 5
5 Front Squats 135/95/65
10 Push-ups (men strict)
-rest 5 mins
AMRAP 5
5 Back Squat 135/95/65
5 Pull ups

*Score = total rounds


Competition 
AMRAP 7
20 Squat Cleans 185/135
AMRAP Muscle-ups

_______________________________________________________________________

Weekly Challenge
Max Effort Unbroken Kettle Bell Swings 70/55/35/25#
____________________________________________

The Push Jerk (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 -  
Conditioning -   
Competition -  
Masters 50-59 -
Masters 60+ - 
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#
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#
Nate Dogg - OHS 275#
Denise - OHS 90#
Brett M - OHS 255#
Patty Thompson - 3 Unbroken Bar Muscle ups
Theresa Dohm - Deadlift 240#  /  Back Squat 200#
Andy G (Patty's Dad) Deadlift 265#
Renee Johnson - Hang Power Snatch 90#
Kelly B - Push Jerk 100#
Daniel Smith - High Hang Squat Snatch 200#
Lana - Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M - 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith - Snatch Balance 245#
Renee Johnson - Power Snatch 95#
Dalton - Power Clean 205#
Adam Pruett - Deadlift 225#
Easton Smith - 2 Crossovers (age 5)
Dalton - Back Squat 290#
Debbie Strobel - Back Squat 200#
Debbie Strobel - Clean & Jerk 135#
_______________________________________

Local Competitions

Saturday, January 17, 2015

Run, Clean & Jerks, Doubles & Singles, Pull ups, Burpees, Hollow Rocks, Snatches


WOD 

AMRAP 30

Run 500m
30 Hang Power Clean & Jerks 115/75/45
100 Double unders or 300 Single unders
50 Jumping Pull-ups
50 Burpees
50 Hollow Rocks
100 Double unders or 300 Single unders
30 Hang Power Snatches 115/75/45
Run 500m

*Scale by doing this WOD with a partner...share the work as needed.

_______________________________________________________________________


Explanation of the Burgerner Warm-up - video

Med Ball Clean - 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 - 
Conditioning -    
Competition -  
Masters 50-59 -
Masters 60+ - 
Barbell -  
Weekly Challenge -  Nick Swaim 77 reps  /  Patty Thompson 55 reps

_______________________________________________________________________________

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#
Nate Dogg - OHS 275#
Denise - OHS 90#
Brett M - OHS 255#
Patty Thompson - 3 Unbroken Bar Muscle ups
Theresa Dohm - Deadlift 240#  /  Back Squat 200#
Andy G (Patty's Dad) Deadlift 265#
Renee Johnson - Hang Power Snatch 90#
Kelly B - Push Jerk 100#
Daniel Smith - High Hang Squat Snatch 200#
Lana - Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M - 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith - Snatch Balance 245#
Renee Johnson - Power Snatch 95#
Dalton - Power Clean 205#
Adam Pruett - Deadlift 225#
Easton Smith - 2 Crossovers (age 5)
Dalton - Back Squat 290#
Debbie Strobel - Back Squat 200#
Debbie Strobel - Clean & Jerk 135#
_______________________________________

Local Competitions