Wednesday, February 11, 2015

KBS, GHDSU


WOD 

Warm-up
Down & Backs
Burgerner Warm up


Weekly Challenge
3 min clock:  Max Reps Clean & Jerks 135/96/65

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Foundations 
For time
40-30-20-10
Overhead Lunges 45/25/15#
Hollow Rocks


Conditioning 
For time
40-30-20-10
Alternating Single Arm KBS, 55/35 (switch hands at horizontal)
GHD Hip Extensions


Competition 
40-30-20-10
UB Wall Ball Shots
Burpees
UB HSW (40', 30', 20', 10')

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Weekly Challenge
3 min clock:  Max Reps Clean & Jerks 135/96/65

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#
Meremy 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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