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

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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)
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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

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

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