Wednesday, March 18, 2015

Deads, T2B, Double-unders



Pyrros Dimas Training (video)

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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WOD 


Weekly Challenge
5 mins / 5 attempts to find a max height box jump


Bar Work
Tempo Back Squats 3-3-3-3-3 (pause for a full 3 count at rock bottom and no pause at the top)

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Foundations 
40-30-20-10 (20 min cap)
Thrusters 65/45/35
Hollow Rocks
*Run 200m after each round


Conditioning 
AMRAP 15
5 Deadlifts 225/135/95
10 T2B
30 Double-unders
       
                                                                                                                                                             
Competition 
For time (20 min cap)
2 RFT
40' Handstand Walk
30 GHD Hip Extensions
20 Back Squats 155/115/85
10 Box Jumps 30/24

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Weekly Challenge
5 mins - 5 attempts to find a max height box jump

Best Results:
Women -  TBA
Men - TBA
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***March PR's & Noteworthy Efforts***
Chandra Hindman - Deadlift 195#
Candice - Deadlift 175#
Melissa - Deadlift 155#
Marla - Bar Muscle-up
Devin - Deadlift 315#
Michelle - Deadlift 185#
Dallas - Deadlift 310#
Dallas - Clean & Jerk 195#
Patty Thompson - Deadlift 250#
Denise - Deadlift 235#
AJ - Deadlift 235#
Lana - Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel - Deadlift 230#
Jim Thompson - Deadlift 275#
Patty - Power Clean 150#
Deb Davis - Back Squat 100# x 2
Jeff Anderson - Power Clean 200#
Deb Davis - Split Jerk 95#
Emily Wilkens - Deadlift 160#
Kim C - Power Clean 95#
Mayur - Power Clean 165#
Jeremy Barnes - Power Clean 185#
Chris S - Power Clean 135#
Renee J - Power Clean 135#
Chris S - Push Jerk 145#
Lindsay - Hang Snatch 120#

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