Saturday, December 27, 2014

Power Cleans, Box Jump Overs, Push Jerks, Knee ups


WOD 

30 Minutes Clock
Teams of 2

Buy in:  50 Burpees / Alternate each rep
-then
50-40-30-20-10 (one works at a time, tag in & out as needed)
Power Cleans, 135/95/65#
Box Jump Overs, 30/24/20"
Shoulder to Overhead, 135/95/65#
T2B/Knee ups/Hollow Rocks

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WODiac - a daily RX of CrossFit news, links and commentary
Body Weight 117# - Clean & Jerk 296# (video)
Bar Muscle up Variations (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
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Best Results for Yesterdays WOD
Foundations -  n/a
Conditioning -  Dallas 5 + 31reps  /  Kelly Kelli 5 + 30 reps
Competition -  Daniel Smith 58 reps
Masters 50-59 -  Glenn (Foundations) 302 reps  /
Masters 60+ -  Deb Davis (Conditioning)
Barbell -  Justin B 255#  /  Renee Johnson 110#
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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