Tuesday, January 13, 2015

Deads, Burpees, Push Press, Pull ups, Double-unders


WOD 

Bar Work 
EMOM x 5 - 3 Power Clean & Push Jerks (start @ 60% of 1 RM & increase load each set

___________________________________________________________________

Foundations 
AMRAP 12
100 Jumping Pull ups
75 Squat Jumps
50 Burpees
25 Box Jumps


Conditioning 
20 min clock / rest as needed b/w sets
Max UB no pause Deads, 185/135/95
Max UB no pause Burpees
Max UB no pause Push Press 95/65/45
Max UB no pause Pull ups
Max UB Double-unders (score = best of 3 attempts)

*Score = total reps


Competition 
Opposing Ladder of:
5 Sled Push Down & Pull Backs (hip crease below knee), 5/3 45# plates
1 Bear Complex 155/105

____________________________________________

Weekly Challenge
Max Effort UB WBS, 20/14/10#
__________________________________________

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)
_______________________________________________

Best Results for Yesterdays WOD
Foundations -    
Conditioning - 
Competition -  
Masters 50-59 -
Masters 60+ - 
Barbell -  n/a
Weekly Challenge -  

_______________________________________________________________________________

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#
_______________________________________

Local Competitions
Fittest in the OK - Jan 31 - Feb 2

No comments:

Post a Comment