Wednesday, February 25, 2015

GHDSU, Lunges, GHD Hip Ext, Double-unders


WOD 

Weekly Challenge
3 min clock:  Max reps WBS

Bar Work
EMOM x 5 - 3 Split Jerks (work to a heavy set)

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Foundations 
AMRAP 18
Run 200m or Row 250m
15 Push Press 95/65/45
30 Squat Jumps


Conditioning 
3 RFT
25 GHDSU
50 Lunges
25 GHD Hip Ext
50 Double-unders


Competition 
2 RFT
Row 1000m
50 Burpees
30 T2B
*Do 5 Power Cleans (185/135) every 3 mins


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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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