Monday, December 29, 2014

Burpees, Wall Ball Shots


Weekly Challenge
Row 500m
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
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WOD 

Bar Work  
EMOM x 7 - 5 Power Snatches (start at 50% of 1 RM; when 5 reps are not possible, subtract 10-20# and complete the remainder of the EMOM)
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Foundations 
AMRAP 20
100 Single Unders
15 KBS 55/35/25#
10 Burpees


Conditioning 
5 RFT/20 min cap:
15 Burpees
20 UB WBS
-rest :60


Competition 
20 minute clock:
2k Row for time
-rest as needed
30 L-sit Pull ups for time
-rest as needed
10 Clean & Jerks @ 85% of 1 RM for time

*Score = total working time
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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 - 
Conditioning - 
Competition -  
Masters 50-59 -
Masters 60+ - 
Barbell -  
Weekly Challenge -  tba

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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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