Thursday, January 8, 2015

Back Squats


WOD 

Bar Work  
5 x 1 Muscle Clean + 1 Hang Squat Clean + 1 Tall Clean


Foundations
3 RFT
500 Single unders
50 Hollow Rocks


Conditioning 
A) Back Squat 1-1-1-1-1

B) Max Reps Back Squat at 80% of heaviest from A

C) Opposing Ladder
10-9-8-7-6-5-4-3-2-1 Squat Jump, 45/35#
1-2-3-4-5-6-7-8-9-10 Back Squat, 45/35#


Competition 
20 minute clock:
Row AFAP
If 5k is not achieved: 100 burpees or 100 WBS

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Weekly Challenge
Rower:  15 Pulls to find lowest 500 meter split time
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The Deadlift (video)

2015 CrossFit Games Season Schedule


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 - Dallas 8:48  /  Julie Fitzsimmons 13:18
Conditioning - n/a
Competition - Brett 240' / 25 muscle-ups  |   Patty Thompson 120'  /  7 muscle ups
Masters 50-59 - Glenn (Conditioning) 10:47
Masters 60+ - Deb Davis (Foundations) 11:39
Barbell -  Bryon Waits 185#  /  Lana & Sarah Dunham 115#
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#
Nate Dogg - OHS 275#
Denise - OHS 90#
Brett M - OHS 255#
Patty Thompson - 3 Unbroken Bar Muscle ups
Theresa Dohm - Deadlift 240#  /  Back Squat 200#
Andy G (Patty's Dad) Deadlift 265#
Renee Johnson - Hang Power Snatch 90#
Kelly B - Push Jerk 100#
Daniel Smith - High Hang Squat Snatch 200#
Lana - Hang Squat Clean 140#  /  Hang Squat Snatch 105#
Brett M - 2 Rep Max Hang Snatch 185#  /  1 Rep Max Hang Clean 225#
Daniel Smith - Snatch Balance 235#
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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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