Friday, December 19, 2014

Thrusters, C2B


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

Bar Work  
EMOM x 5 - 1 Snatch High-Pull / 1 Hang Power Snatch

EMOM x 5 - 1 Hang Clean / 1 Front Squat / 1 Jerk
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Foundations 
AMRAP 15
100 Singles
80 Lunges
60 Hollow Rocks
40 KB Swings 55/35/25
20 Burpees


Conditioning 
21-15-9
Thrusters 115/85
C2B


Competition 
5 RFT
5 Deads 315/205
25 UB DU's

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Upright Torso in the Dip (video)

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 - Jacky 392  /  Renee Johnson 381
Conditioning - Dallas 354  /  Theresa 348
Competition -  Nathan Berg 229  /  Patty 166
Masters 50-59 - Tony Sterk (Conditioning) 216  /  Dave Strobel (Foundations) 385
Masters 60+ - Deb Davis (Foundations) 18:00
Barbell -  Brett M 4.75  /  Steph Richardson 3.05
Weekly Challenge -  Aaron Kuntz 47  /  Renee 23

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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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