Saturday, January 3, 2015

Jump Rope, SDLHP, WBS, Box Jumps, Deads, HPC, Push Jerk, Lunges, Push ups, Hollow Rocks, Squat,


WOD With a partner complete the following:

Part A 
AMRAP 12
250 Single-unders
100 SDLHP w/ KB, 55/35/26
250 Single-unders
100 Goblet Squats, 55/35/26
250 Single-unders
100 Step Ups, 24/20

* Only 1 partner works at a time and reps can be divided b/w partners as needed.

- Rest 2 mins

Part B 
AMRAP 10
10 Deadlifts, 115/95/65
8 Hang Power Cleans, 115/95/65
6 STO, 115/95/65

* One partner works at a time and must complete a full round before switching.

- Rest 2 mins

Part C 
AMRAP 8
100 Lunges
80 Hand-Release Push-ups
60 Hollow Rocks
40 Squat Jumps

* One partner works at a time and reps can be divided b/w partners as needed.

* Score = total reps for A,B & C.

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Weekly Challenge
Row 500m
40 Air Squats
30 Sit ups
20 Push ups
10 Pull ups
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The Air Squat (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 - Aubrey 7 = 3 reps  /  Jimmy Epperson 5 + 5 reps
Conditioning - Daniel Smith 12 @ 155#  /  Steph 18 @ 105#
Competition - Ryan 185 reps  /  Patty 171 reps
Masters 50-59 -  Tony (F) 5 + 1 / Dave Strobel (F) 6 + 1  /  Deb Strobel (F) 5 + 11
Masters 60+ - 
Barbell -  Steph 85# snatch balance /  Rhett 175 snatch balance & 315# back squat
Weekly Challenge -  Aaron 3:58  /  Renee 4:50

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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#
Renee Johnson - Power Snatch 95#
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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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