Saturday, December 13, 2014

Singles, SDLHP,WBS, Box Jumps, Deads, HPC, Push Jerks, Lunges, Push ups, Hollow Rocks, Squat Jumps, Pull ups


WOD 

Partner WOD 


Part A 
AMRAP 12
250 Single-unders
100 SDLHP w/ KB, 55/35/26
250 Single-unders
100 Wall Ball Shots, 20/14#
250 Single-unders
100 Box Jumps, 24/20

* Only 1 partner can work at a time and reps can be divided b/w partners as needed.

- Rest 2 mins

Part B 
AMRAP 10
10 Deadlifts, 115/95/65
8 Hang Power Cleans, 115/95/65
6 Push Jerks, 115/95/65

* One partner works at a time and must complete a full round before switching.

- Rest 2 mins

Part C 
AMRAP 8
100 Lunges
80 Hand-Release Push-ups
60 Hollow Rocks
40 Squat Jumps
20 Pull-ups

* One partner works at a time and reps can be divided b/w partners as needed.

* Score = total reps for A,B & C.


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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 -  Mark Caldwell 1,120 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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