Tuesday, February 24, 2015

Burpees, HPC, OH Squats, Snatch Balance, HPS


WOD 

Bar Work
EMOM x 5 - 3 Squat Cleans

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Foundations 
3 RFT
21 Burpees
15 KB SDLHP, 70/55/35
9 Box Jumps 24/20


Conditioning 
AMRAP 20
50 Burpees
30 Hang Power Cleans 95/65
10 Overhead Squats 95/65
10 Snatch Balnace 95/65
30 Hang Power Snatch 95/65
50 Burpees


Competition 
5 RFT
50 Cal Row
15 OHS 95/65
7/5 Toes Thru Rings / Muscle-ups Combo

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Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women -
Men -
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8 Reasons Why You Aren't Getting Sronger

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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February 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#
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa Sigler - Deadlift 155#
Marla - Bar Muscle-up!
Devin - Deadlift 315#
Michelle - Deadift 185#
Dallas - Deadlift 310#
Patty - Deadlift 250#
Denise - Deadlift 235#
AJ Webster - Deadlift 235#
Lana - Back Squat 215#
Lana - Power Snatch 110#
Lana - Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
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