Monday, February 16, 2015

Burpees, Double unders, Front Squats


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Bar Work
EMOM x 5 - 5 Power Snatches (Start at 60% of 1 RM Snatch)

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Foundations 
AMRAP 20
100 Single unders
15 KBS 45/35/25#
10 Burpees


Conditioning 
AMRAP 15
10 Burpee Box Jump Overs 24/20
30 Double unders
5 Front Squats 135/95/65


Competition 
AMRAP 20
Row 1000m
5/3 Muscle-ups

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Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women -
Men -
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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#
Debbie Strobel - Power Snatch 95#
Kim Chapman - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee Johnson - Power Clean 135#
Chris S - Push Jerk 145#
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Local Competitions
TBA

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