Thursday, February 26, 2015

WBS, T2B, HPS


WOD 

Bar Work
Front Squat 3-3-3
Back Squat 10-10-10

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Foundations 
AMRAP of:
5 Mins - Burpees
4 Mins - Deads 95/65/45
3 Mins - Hang Power Cleans 95/5/45
2 Mins - Front Squats 95/65/45
1 Min - Shoulder to Overhead 95/65/45


Conditioning 
3 Rounds
21 Wall Ball Shots
15 T2B
9 Hang Power Snatches 115/80


Competition 
7-6-5-4-3-2-1
Muscle-ups
Strict HSPU
Deads 315/205



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Weekly Challenge
3 min clock:  Max reps WBS

Best Results:
Women - Julie Anders 67
Men - Dallas 87
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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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