Wednesday, January 21, 2015

Pull ups, Wall Ball Shots


WOD 

Weekly Challenge
3 minutes - AMRAP Kettle Bell Swings, 70/55/35/25#

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Foundations 
For time:
Run 800m
20 Deficit Hand Release Push ups 4/2" plates
Run 600m
30 Deficit Hand Release Push ups
Run 400m
40 Deficit Hand Release Push ups
Run 200m
50 Deficit Hand Release Push ups


Conditioning 
AMRAP 15
100 Pull ups
100 Wall Ball Shots


Competition 
AMRAP 20
15 Burpee Box Jumps 24/20"
15 Snatches, 155/105
15 Burpee Box Jumps 24/20"
15 Clean & Jerks 155/105
15 Burpee Box Jumps 24/20"
15 Thrusters 155/105

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Weekly Challenge
3 minutes - AMRAP Kettle Bell Swings 70/55/35/25#
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The Summo Deadlift High Pull (video)

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 -  
Conditioning -   
Competition -  
Masters 50-59 -
Masters 60+ - 
Barbell -  
Weekly Challenge -  

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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

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