WOD
Warm-up
Down & Backs
Burgerner Warm up
Weekly Challenge
3 min clock: Max Reps Clean & Jerks 135/96/65
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Foundations
For time
40-30-20-10
Overhead Lunges 45/25/15#
Hollow Rocks
Conditioning
For time
40-30-20-10
Alternating Single Arm KBS, 55/35 (switch hands at horizontal)
GHD Hip Extensions
Competition
40-30-20-10
UB Wall Ball Shots
Burpees
UB HSW (40′, 30′, 20′, 10′)
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3 min clock: Max Reps Clean & Jerks 135/96/65
Best Results:
Women –
Men –
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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#
Debbie Strobel – Power Snatch 95#
Kim Chapman – Power Clean 95#
Mayur – Power Clean 165#
Meremy Barnes – Power Clean 185#
Chris S – Power Clean 135#
Renee Johnson – Power Clean 135#
Chris S – Push Jerk 145#
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Local Competitions