Saturday, December 21, 2013

12 Days of CrossFit

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Are nuts a weight loss aid?
3 Musts To Become A Great Weight Lifter
Why do we sleep?
5 Reasons You Should be Front Squating
Tight Ankles = Bad Squating
Top 10 Mistakes CrossFitters Make
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WOD - "12 Days of CrossFit" 

Rep scheme follows the song: 1, 2-1, 3-2-1, etc. Anyone wearing an ugly Christmas sweater for the duration of the WOD may subtract two minutes from their time.

1. Handstand push-up
2. Box Jumps 24/20"
3. Thrusters 95/65#
4. Pull-ups
5. Burpees
6. Toes to Bar
7. Wallballs 20/14#
8. KB Swings 55/35#
9. Double-unders
10. Overhead Lunges 45#/25# Plate
11. Hang Power Cleans 95/65#
12. Hang Power Snatches 95/65#

*Scale by sharing the work with a partner
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Yesterday's PR's & Noteworthy Efforts
Deadlift PR's:
Jacob Ogle -  325# 
Curt Hackler - 325#
Nate Dogg - 405#
Aaron Kuntz - 365#
Paul Richardson - 505#
Steven Long - 410#
Dainelle Herl - 255#



Best Results for Yesterday's WOD    
Foundations: Arrow 7:27  /  Melissa Hatfield 7:36
Conditioning: Brian Faria 4868 meters  /  Trisha Meaney 4496 meters
Competition: Rhett Singleton 23 reps  /  Paul Richardson 22 reps
Barbell:  Dainelle Herl 255#  /  Paul Richardson 505#
Weekly Challenge:  TBA





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