Monday, December 22, 2014

Deads, HPC, Front Squats,


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

Bar Work  
EMOM x 5 - 1 Snatch High Pull + 1 Hang Snatch
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Foundations 
3 RFT
30 Wall Ball Shots
20 Burpees


Conditioning 
4 min - Max Deads 135/95
3 min - Max Hang Power Cleans 135/95
2 min - Max Front Squats 135/95
1 min - Max Shoulder to Overhead 135/95
2 min - Max Front Squats 135/95
3 min - Max Hang Power Cleans 135/95
4 min - Max Deads 135/95


Competition - "Elizabeth"
21-15-9
Power Cleans 135/95
Ring Dips

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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 - 
Conditioning -
Competition -  
Masters 50-59 -
Masters 60+ - 
Barbell -  
Weekly Challenge -  

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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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