Wednesday, December 17, 2014

Wall Ball Shots, Kettle Bell Swings


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

Weekly Challenge
Max Reps Knee-ups or Toes to Bar

Bar Work 
EMOM x 5 - 3 Split Jerks

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Foundations 
40-30-20-10
Hollow Rocks
Front Squats 75/55/35#


Conditioning 
40-30-20-10
WBS 20/14
KBS 55/35


Competition 
AMRAP 12
30 UB Doubles
20 UB Pull-ups
10 UB Front Squats 185/135#

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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 - Jacky Manning 8:01  /  Danielle Herl 9:57
Conditioning - Justin B 13:25  /  Steph Richardson 14:48
Competition -  Jesse Wright 17:10
Masters 50-59 - Dave Strobel (Foundations) 10:09
Masters 60+ - 
Barbell -  Nate Dogg 225#  /  Steph Richardson 135#
Weekly Challenge -  tba

Best Results for Mondays WOD
Foundations - Joe Ali 15:14  /  Emily Atterberry 2 Rds + 320 reps
Conditioning - Lindsay Morgan 69 reps  /  Jeremiah 66 reps
Competition -  Rhett Singleton - 7 Strict Press
Masters 50-59 - Dave Strobel (Foundations) 967 reps  /  Glenn Davis (Conditioning) 55 reps
Deb Strobel (Competition) 5 Push Press
Masters 60+ -  Deb Davis (Conditioning) 66 reps
Barbell -  Nate Dogg/Cameron Donaldson 155#  /  Lindsay 65#
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
KO in the OK - Jan 10 & 11
Fittest in the OK - Jan 31 - Feb 2

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