Thursday, December 11, 2014

Double-unders, Knee ups, Box Jumps, S2O, Pull ups


Weekly Challenge:
KB Farmers carry for distance, 70/55/35# KB's
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WOD 

Warm Up  - Coaches Choice


Bar Work 
A.  Burgerner Warm-up & Skills Transfer

B.  Back Squat - 20 Rep Max

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Foundations 
For time
150 KBS 35/25
100 Hollow Rocks
50 Burpees


Conditioning 
AMRAP 5
40 T2B
30 Box Jump Overs 24/20"
20 Shoulder to Overhead, 115/75#
AMRAP C2B
-rest 2 minutes
Repeat


Competition 
20 minute clock:
Isabel
Fran
Grace
Diane
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WODiac - a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Yesterdays WOD
Foundations - Patty 75  /  Tom Wynn 50
Conditioning -  Zach Cramer 108 reps  /  Lana Smith 74 reps
Competition -  Arron Kuntz - 6 Rds
Masters 50-59 - Tony Sterk (Conditioning) 76  .  Glenn Davis (Foundations) 35  /  Debbie Strobel (Foundations) 39
Masters 60+ -  n/a
Barbell -  Lana & Sarah 125#  /  Brett M 225#
Weekly Challenge -  Mark Caldwell 1,12o ft  /  Angela Gann 800 ft

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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#
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Local Competitions
Battle Over Redlands - Dec 13 & 14
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

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