Tuesday, March 10, 2015

Double-unders, KBS, WBS, Burpees, SCT

***PR's & Noteworthy Efforts Updated Below***

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 

Bar Work

5 x 3 Position Clean (floor, hang, power) + 1 Jerk / Begin @ 60% of 1 RM Clean

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Foundations 
AMRAP 15
50 Hollow Rocks
30 Burpees
15 Squat Cleans, 95/65/45


Conditioning 
AMRAP 15
75 Double-unders
50 KBS 55/35/25
40 WBS
30 Burpees
20 Squat Clean Thrusters 105/75
30 Burpees
40 WBS
50 KBS 55/35/25
75 Double-unders


Competition 
3 RFT
20 GHDSU
15 Hang Power Cleans 135/95
10 One Arm DB Snatch 90/60

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Weekly Challenge
Max Effort Strict Press, 75/55/35#

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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