Tuesday, August 4, 2015

Clean & Jerks, Pull ups



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)
__________________________________________________________

WOD 

Barbell
A) Overhead Squat 5-5-5-5-5
B) Knees to Feet 5x5
C) Dips 5-5-5-5-5
__________________________________

Foundations 
For time / 20 cap:
10-9-8-7-6-5-4-3-2-1
Strict Press, 95/65/45#
Front Squat, 95/65/45#
*Do 5 Burpees each time you rest the bar on the floor


Conditioning 
For time / 20 cap:
21-15-9
Clean & Jerk 135/95/65#
Strict Pull-ups


Competition 
For time / 20 cap:
10-9-8-7-6-5-4-3-2-1
One-arm Alternating DB Clean & Jerk, 70/50/35#
Pistols


_________________________________________________________________

Weekly Challenge

For time:
Max Effort UB Wall Ball Shots, 20/14/10#

Best Results:
Women - tba
Men - tba
______________________________________________________


***July PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Monday, August 3, 2015

Row, T2B, Front Squats, C2B, Double-unders



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)
__________________________________________________________

WOD 

Barbell
A) 3 Position Clean + 1 Jerk, 1-1-1-1-1
B) Strict Pull-ups, 5-5-5-5-5
C) GHD Sit-ups, 5x5
__________________________________

Foundations 
For time:
Lunge 200m
25 Burpees
500 Single-unders
25 Burpees


Conditioning 
For time:
Row 750m
20 T2B
30 Front Squats, 135/95/65#
20 C2B
100 Double-unders


Competition 
With a continuous clock:
3 mins - AMRAP T2B/C2B/Bar Muscle up Complex
-rest 1 min
3 mins - AMRAP WBS 2 for 1
-rest 1 min
3 mins - AMRAP Hang Squat Clean + Strict Press, 135/95/65


_________________________________________________________________

Weekly Challenge

For time:
Max Effort UB Wall Ball Shots, 20/14/10#

Best Results:
Women - tba
Men - tba
______________________________________________________


***July PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Saturday, August 1, 2015

Lunges, Hollow Rocks, Squat Jumps, HR PUsh ups, PUll ups, Deads, Cleans, S2O, Front Squat



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)
__________________________________________________________

Partner WOD 

AMRAP 30 / Tag in & out as needed

100 Mountain Climbers
90 Lunges
80 Hollow Rocks
70 Squat Jumps
60 Hand Release Push ups
50 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


_________________________________________________________________

Weekly Challenge

For time:
21 Clean & Jerks, 135/95/65

Best Results:
Women - tba
Men - tba
______________________________________________________


***July PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Friday, July 31, 2015

Double-unders, T2B, Push Press



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)
__________________________________________________________

WOD 

Barbell
A) Front Squat 5-4-3-2-1 (2 Count at Rock Bottom, no pause at top)
B) Tire Flips 5x5
C) Double or Triple Under Attempts 5x10
__________________________________

Foundations 
For time/Partner WOD (20 min cap)
200 Mountain Climbers - 1 works, 1 rests
Run 200m together
150 Step Ups, 20" - alternate each rep
Run 200m together
100 Front Squats, 95/65/45 - 1 works, 1 rests


Conditioning 
3 Rounds
ME UB Double-unders (best of 3 attempts)
-rest 1 min
ME UB T2B
-rest 1 min
ME UB Push Press, 95/65/45
-rest 1 min

*Score = total reps



Competition 
Opposing Ladder for time (20 min cap)
10 DB Deads, 100/70/45#
1 Paralette HSPU
9 DB Deads, 100/70/45#
2 Paralette HSPU
etc

_________________________________________________________________

Weekly Challenge

For time:
21 Clean & Jerks, 135/95/65

Best Results:
Women - tba
Men - tba
______________________________________________________


***July PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Thursday, July 30, 2015

Sled Push, Row, Burpees, Singles



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)
__________________________________________________________

WOD 

Barbell
A) 3 Position Snatch, 1-1-1-1-1
B) Dips 5x5
C) GH Raise 5x5
__________________________

Foundations 
For time:
100 Hollow Rocks
100 Hand Release Push-ups
100 Air Squats


Conditioning 
Amy Order for time:
10 Sled Push Down & Back, 180/135/90
Row 1000m
50 Burpees
500 Single-unders


Competition 
4 RFT
Run 400m
8 Front Squat, 225/155/105

_________________________________________________________________

Weekly Challenge

For time:
21 Clean & Jerks, 135/95/65

Best Results:
Women - tba
Men - tba
______________________________________________________


***July PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Wednesday, July 29, 2015

Deadlifts, Hang Power Cleans, Push Jerks



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)
__________________________________________________________

WOD 

Weekly Challenge
For time:
21 Clean & Jerks, 135/95/65
__________________________

Foundations 
For time 21-15-9
Seated Shoulder Press, 65/45/35
Front Rack Lunges, 65/45/35 (21 each leg, etc)
Burpee over Bar


Conditioning 
5 RFT
12 Deads
9 Hang Power Cleans
6 Push Jerks

155/105/75#


Competition 
Every 3 mins for as long as possible / score = total reps

3 mins / 2 Rounds
5 WBS to Ceiling, 20/14/10#
5 T2B

3-6:00 / 2 Rounds
7 WBS
7 T2B

6-9:00 / 2 Rounds
9 WBS
9 T2B

etc


_________________________________________________________________

Weekly Challenge

For time:
21 Clean & Jerks, 135/95/65

Best Results:
Women - tba
Men - tba
______________________________________________________


***July PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd

Tuesday, July 28, 2015

Squat, Press, Deadlift



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)
__________________________________________________________

WOD 


Foundations 
CrossFit Total
Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1


Conditioning 
CrossFit Total
Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1


Competition 
CrossFit Total
Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

_________________________________________________________________

Weekly Challenge

For time:
21 Clean & Jerks, 135/95/65

Best Results:
Women - tba
Men - tba
______________________________________________________


***July PR's & Noteworthy Efforts***
Glenn Davis - Back Squat 240#
Chris Havenstein - Back Squat 195#
Renee Johnson - Back Squat 190#
Tony Sterk - Back Squat 240#
Heather Williams - Back Squat 125#
Deb Davis - Back Squat 120#  /  Deadlift 175#
Heather Williams - Front Squat 80#
Tom Wynn - Push Jerk 245#
Damon Crowley - Squat Snatch 120#
Marla - Squat Snatch 100#
Damon Crowley - Power Clean 155#
Taylor Simmons - Squat Snatch 105#

Glenn Davis - Back Squat 250#
Kim - Deadlift 165#
Shawn - Deadlift 365#
Deb Davis - Deadlift 215#
Dallas - Overhead Squat 210#
Dallas - Squat Snatch 160#
Dallas - UB Double-unders 102
Damon - Back Squat 245#
Tom Wynn - Back Squat 365#x2
Tom Wynn - Overhead Squat 185#
Renee Johnson - Overhead Squat 135#
Renee Johnson - Thruster 135#
Renee Johnson - Back Squat 200#
Adam Bulleigh - Back Squat 335#
Heather - Front Squat 85#
Heather - Deadlift 125#
David Wilkins - Triple Unders
Jon Gevlinger - Double-unders
Jon Gevlinger - Deadlift 300#
AJ Webster - Squat Clean & Jerk 95#
Sara Barnes - Back Squat x 3 140lb
Tiffany Fitz - Back Squat x 3 150#
Tiffany Fitz - Deadlift x 1 - 205#
Taylor Simmons - Deadlift 250#
Clint Hallett - Back Squat x 3 235#
Clint Hallett - Front Squat x 3 207.5#
Dave Wilkens - Power Clean 195#
Ravi - Back Squat - 260#
Ravi - Front Squat - 207#
Ravi - Push Jerk - 185#
Dalton - Clean & Jerk 210#
Carolyn Morgan - Deadlift 75#

Taylor Simmons - Back Squat 210#
Taylor Simmons - Clean & Jerk 135#
Damon - Back Squat 255#
Dainelle Herl - Back Squat 180#
Glenn Davis - Snatch Grip Deadlift 215#
Glenn Davis - Deadlift 275#
Jess Wade - Front Squat 115#
Jess Wade - 2 consecutive Double-unders
Jess Wade - Wall Climb
Patty Thompson - 60 UB Wall Ball Shots
Dainelle Herl - Front Squat 135#
Paul Richardson - 10 pulls to find lowest 500m split time - 1:14
Damon - Push Jerk 125#
Damon - Split Jerk 135#
Angela Hackler - Back Squat 110#
David Wilkins - Box Jump 40"
Heather Williams - Back Squat 145#
Adam Bulleigh - Back Squat 345#
Heather Crawley - Back Squat 135#
Amber Nissen - Back Squat 210#
Sandeep - 3 RM Back Squat 245#
Debbie Strobel - Back Squat 220#
Clint Hallett - Back Squat 265#
Jon Gevlinger - Back Squat 215#
Heather Crawley - First WOD done as RX'd