Thursday, February 19, 2015

Sled Push, Double unders,Lunges, Power Cleans, Burpees, Wall Climbs

*PR's & Noteworthy Efforts Updated Below
__________________________________________________________

WOD 

Warm-up
Down & Backs
Burgerner Warm up


Bar Work
Back Squats  5-5-5-5-5 (3 second pause at absolute rock bottom, no pause at top)

____________________________________________________________________________

Foundations 
For time:
100 Lunges
400m Overhead Carry 45/25/15#
100 Knee ups


Conditioning 
100 Yard Sled Push, 4/2 (45# plates)
50 Double-unders
40 Overhead Stationary Lunges 45/25/15#
30 Power Cleans 135/95
20 Burpees
10 Wall Climbs


Competition 
3 RFT
50 KBS 70/55
40 UB Du's
30 UB WBS
20 UB Pull ups
_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women -
Men -
____________________________________________


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)
__________________________________________________________

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#
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#
_______________________________________

Local Competitions

1 comment:

  1. Great Post !! You have update the awesome tips.and share more benefits about carpet cleaning calgary
    Thanks for share that......

    ReplyDelete