Friday, January 23, 2015


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell
EMOM x 7 - 5 Hang Power Snatches (start w/ 50% of 1 RM & increase each set)

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Foundations 
For time:  (20 min cap)
100 Lunges
Run 800m or Row 1000m
30 Hang Squat Cleans, 95/65/45#
Run 800m or Row 1000m
100 Lunges


Conditioning 
AMRAP 15
5 Push Jerks 135/95/65
10 Box Jump Overs 24/20
15 T2B


Competition 
AMRAP 12
200 Double unders
100 WBS
Max Distance HSW (each foot = 1 rep)


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Weekly Challenge
3 minutes - AMRAP Kettle Bell Swings 70/55/35/25#
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Fixing the Push Press (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
TBA

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