Monday, December 15, 2014

HSPU, Box Jumps


Weekly Challenge:
Max Reps Knee-ups or Toes to Bar
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WOD 

Bar Work 
EMOM x 5 - 2 Snatch High Pulls + 1 High Hang Snatch + 1 Snatch Balance

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Foundations 
3 RFT
250 Single-unders
50 Air Squats
30 Push Press 75/55/35#


Conditioning 
AMRAP 12
1 HSPU (add 1 rep each round)
10 Box Jumps 24/20


Competition 
Row 1000
25 Deads 315/205
Row 500
25 Back Squat 225/155
Row 500
25 Press 135/95
Row 1000

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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+ -  n/a
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#
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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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