Saturday, February 28, 2015

Wall Ball, Hang Power Cleans, Hollow Rocks, Front Squats, Burpees


Rich Froning vs Matt Fraser

Standards 
_________________________________________

WOD 


Teams of 4

Part A - AMRAP 5 - WBS Train - everyone squats in sync with thrower / person in 1st position squats and throws then moves to the rear, person in 2nd position catches and throws then moves to the rear, etc / people in positions 2, 3 & 4 all squat in sync with thrower in 1st position

-rest/set up - 2 mins

Part B - 5 Rounds / Work at same time

Athlete #1 - 1 min Max Reps Hang Power Clean 95/65/45
Athlete #2 - 1 min Max Reps Hollow Rocks
Athlete #3 - 1 min Max Reps Front Squats, 95/65/45
Athlete #4 - 1 min Max Reps Burpees

-rest 1 min after each round / Score = total reps

_________________________________________________________________

Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women - Julie Anderson 67
Men - Dallas 87
____________________________________________

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)
__________________________________________________________

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#
_______________________________________

No comments:

Post a Comment