Friday, December 20, 2013

Row

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3 Musts To Become A Great Weight Lifter
Why do we sleep?
5 Reasons You Should be Front Squating
Tight Ankles = Bad Squating
Top 10 Mistakes CrossFitters Make
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WOD

Barbell:  Deadlifts 1-1-1-1-1

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Foundations 
5 RFT
20 KBS 35/30#
20 Hand Release Push-ups


Conditioning 
20 minute clock:
Row for distance


Competition 
5 Rounds
-3 minute clock
100 Double-unders
Max Body Weight Squat Cleans
-rest 90 seconds
*score = total power cleans
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Yesterday's PR's & Noteworthy Efforts
Zach Cramer:  20 Rep Max Back Squat - 200#

Best Results for Yesterday's WOD    
Foundations:  Melissa Hatfield 7:36
Conditioning:  Lindsay Morgan 11:12
Competition:  Nate Dogg 17:31
Barbell: Abbianne 125#  /  Ryan Meyer 225#
Weekly Challenge:  TBA


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Weekly  Challenge 
Pull-ups or Muscle-ups - As many unbroken reps as possible
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

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