Wednesday, December 24, 2014

Home WOD: Run, Lunges, Hollow Rocks, Burpees


Holiday Schedule

Wednesday, December 24th - Regular classes cancelled  /  2:00pm Open Gym only
Thursday, December 25th - No classes / Merry Christmas!
Friday, December 26th - 10am class only
Wednesday, December 31st - Normal schedule thru 5pm class / No 6pm or 7pm classes
Thursday, January 1st - 11am class only

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WOD - todays classes cancelled / see holiday schedule above / below is a WOD you can do at home

5 Rounds
Run 200 meters
40 Lunges
30 Hollow Rocks
20 Burpees


*Scale as needed


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Bar Muscle up Variations (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)
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Best Results for Yesterdays WOD
Foundations - Lana 10:05 /  Jay Webster 12:10
Conditioning - N/A
Competition -  Brett M  8:09
Masters 50-59 -  Dave Strobel (Foundations) 13:40 /  Debbie Strobel (Competition) 11:25 (jumping Bar MU's & 65# Snatch)
Masters 60+ - 
Barbell -  Justin B 275#  /  Lana & Lindsay 105#
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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