Saturday, January 10, 2015

Burpees, Lunges, Hollow Rocks, Squats, Push ups, deads, Cleans, STO,Front Squats


WOD 

100 Burpees
90 Lunges
80 Hollow Rocks
70 Squat Jumps
60 Hand Release Push ups
50 Jumping Pull ups
40 Deadlifts 135/95/65
30 Power Cleans 135/95/65
20 Shoulder To Overhead 135/95/65
10 Front Squats 135/95/65

*Scale by sharing the work with a partner.

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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 -  Sarah 7 + 24 reps  /  Jason Ruegamer 7 + 1  rep
Conditioning - Patty 180 reps  /  Nick Swaim 140 reps
Competition -  Brett 252 reps  /  Patty 243 reps
Masters 50-59 -
Masters 60+ - n/a
Barbell -  Deb Strobel - Clean & Jerk 135#
Weekly Challenge -  Mitch Callahan 1:05  /  Lana Smith 1:31

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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 245#
Renee Johnson - Power Snatch 95#
Dalton - Power Clean 205#
Adam Pruett - Deadlift 225#
Easton Smith - 2 Crossovers (age 5)
Dalton - Back Squat 290#
Debbie Strobel - Back Squat 200#
Debbie Strobel - Clean & Jerk 135#


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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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