WOD
Warm-up
Down & Backs
Burgerner Warm up
Barbell
Complex: 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk 1-1-1-1-1-1-1
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Foundations
AMRAP 20
100 Single-unders
10 Burpees
Conditioning
AMRAP 7
1 Burpee
1 Power Clean & Jerk 155/105
*add 1 rep each round (2 Burpees, 2 PC&J, etc)
-rest 2 mins
AMRAP 7
1 Pull up
1 Front Squat 155/105
*add 1 rep each round (2 Pull ups, 2 Front Squats, etc)
Competition
AMRAP 12
2 Deads 275/285#
10 Double unders
4 Deads
20 Double unders
6 Deads
30 Double unders
8 Deads
40 Double unders
10 Deads
50 Double unders
etc for 12 mins
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3 min clock: AMRAP Barbell Squat Jumps, 45/35#
Best Results:
Women – Patty Thompson 77
Men – Josh Atterberry 109
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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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January PR’s & Noteworthy Efforts
Steph Richardson – Hang Clean & Jerk 180#
Renee Johnson – Back Squat 175#
Ashton Johnson – Back Squat 195#
Brett M – Back Squat 10×245#
Renee Johnson – 2 UB Muscle-ups
Dalton – Hang Power Snatch 180#
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Local Competitions