Tuesday, February 17, 2015

GHD Hip Extensions, Thrusters, Hollow Rocks


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Bar Work
EMOM x 5 - 5 Power Cleans (Start at 70% of 1 RM Power Clean)

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Foundations 
AMRAP 20
6 Hang Power Snatch 95/65/45
9 Box Jumps 24/20"
12 HR Push ups


Conditioning 
3 RFT
15 GHD Hip Extensions
30 Thrusters 45/35#
45 Hollow Rocks


Competition - "JT"
21-15-9
HSPU
Ring Dips
Push-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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