WOD
Bar Work
EMOM x 5 – 5 Power Snatches
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Foundations
For time
100 Hollow Rocks
30 Burpees
500 Single-unders
30 Burpees
100 Hollow Rocks
Conditioning
EMOM for as long as possible
5 Thrusters 75/55
5 Pull ups
5 Burpees
Competition
7 RFT
7 T2B
7 Power Cleans 155/105
7 T2B
7 Front Squats 155/105
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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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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#
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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