Wednesday, December 10, 2014

Row, Burpees


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

Warm Up  - Coaches Choice

Weekly Challenge - Kettle Bell Farmers Carry for distance, 70/55/35# KB's


Bar Work 
A.  Burgerner Warm-up & Skills Transfer

B.  Thruster 1-1-1-1-1  then max reps at 80%

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Foundations 
10 Min Clock
50 Hollow Rocks
40 Box Jumps, 24/20"
30 Burpees
Max Reps WBS, 20/14#

*Score = total WBS


Conditioning 
AMRAP 6
Odd minutes Row for calories
Even minutes Burpee over rower (scaled and Masters over 50, step over rower)
* Score = total calories + total burpees


Competition 
AMRAP 10
5 UB Muscle-ups

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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 -  Melissa Hatfield 154 reps  /  Arrow 110 reps
Conditioning -  Mitch 183 reps  /  Steph Richardson 175 reps
Competition -  Daniel Smith 145 reps
Masters 50-59 -  Tony Sterk (Conditioning) 164 reps  /  Dave Strobel (Foundations) 120 reps
Masters 60+ -  Deb Davis (Conditioning) 86 reps
Barbell -  Lindsay & Lana - 95# / 135#
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#
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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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