Friday, February 6, 2015

Burpee, C&J, Pull up, Front Squat


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Barbell 
Complex:  1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk  1-1-1-1-1-1-1

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Foundations 
AMRAP 20
100 Single-unders
10 Burpees


Conditioning 
AMRAP 7
1 Burpee
1 Power Clean & Jerk 155/105
*add 1 rep each round (2 Burpees, 2 PC&J, etc)

-rest 2 mins

AMRAP 7
1 Pull up
1 Front Squat 155/105
*add 1 rep each round (2 Pull ups, 2 Front Squats, etc)


Competition 
AMRAP 12
2 Deads 275/285#
10 Double unders
4 Deads
20 Double unders
6 Deads
30 Double unders
8 Deads
40 Double unders
10 Deads
50 Double unders
etc for 12 mins
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Weekly Challenge
3 min clock:  AMRAP Barbell Squat Jumps, 45/35#

Best Results:
Women - Patty Thompson 77
Men - Josh Atterberry 109
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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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January PR's & Noteworthy Efforts
Steph Richardson - Hang Clean & Jerk 180#
Renee Johnson - Back Squat 175#
Ashton Johnson - Back Squat 195#
Brett M - Back Squat 10x245#
Renee Johnson - 2 UB Muscle-ups
Dalton - Hang Power Snatch 180#
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Local Competitions
TBA

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