Thursday, March 5, 2015

Front Rack Lunges, GHDSU



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
Back Squat 3-3-3-3-3

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Foundations 
For time:
50 Thrusters, 95/65/45#
50 Hollow Rocks
50 Burpees


Conditioning 
3 RFT
30 Front Rack Lunges 95/65/45
20 Push-ups (men - strict)
10 Power Snatches 95/65/45


Competition 
Opposing Ladder 10-9-8-7-6-5-4-3-2-1
Squat Cleans 135/95
Box Jumps 30/24"

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Weekly Challenge
AMRAP UB Toes-to-Bar or Knee-ups

Best Results:
Women - Renee Johnson - 27 T2B
Men - Aaron Kuntz - 49 T2B
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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#

1 comment:

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