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

No comments:

Post a Comment