WOD
Bar Work
EMOM x 5 – 3 Squat Cleans
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Foundations
3 RFT
21 Burpees
15 KB SDLHP, 70/55/35
9 Box Jumps 24/20
Conditioning
AMRAP 20
50 Burpees
30 Hang Power Cleans 95/65
10 Overhead Squats 95/65
10 Snatch Balnace 95/65
30 Hang Power Snatch 95/65
50 Burpees
Competition
5 RFT
50 Cal Row
15 OHS 95/65
7/5 Toes Thru Rings / Muscle-ups Combo
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3 min clock: Max reps WBS
Best Results:
Women –
Men –
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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 10×245#
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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