WODiac – a daily RX of CrossFit news, links and commentary
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Pyrros Dimas Training (video)
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WOD
Bar Work
EMOM x 4 – Muscle Snatch + OHS + Snatch Balance (no dip)
EMOM x 4 – Muscle Clean + Front Squat + Tall Clean
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Foundations
For time:
50 Hand Release Push ups
Run 200m
100 Hollow Rocks
Run 200m
150 Air Squats
Run 200m
Conditioning
27-21-15-9 for time:
Row (calories)
Thrusters 95/65/45/35
Competition
AMRAP 15
1 Power Snatch 135/95/65#
2 Muscle-ups
3 Box Jumps
4 HSPU
5 WBS 20/14/10#
6 KBS 55/35/25#
7 Burpees
30 DU’s
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Weekly Challenge
5 mins – 5 attempts to find a max height box jump
Best Results:
Women – TBA
Men – TBA
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***March PR’s & Noteworthy Efforts***
Chandra Hindman – Deadlift 195#
Candice – Deadlift 175#
Melissa – Deadlift 155#
Marla – Bar Muscle-up
Devin – Deadlift 315#
Michelle – Deadlift 185#
Dallas – Deadlift 310#
Dallas – Clean & Jerk 195#
Patty Thompson – Deadlift 250#
Denise – Deadlift 235#
AJ – Deadlift 235#
Lana – Back Squat 215#, Power Snatch 110#, Squat Clean 145#
Debbie Strobel – Deadlift 230#
Jim Thompson – Deadlift 275#
Patty – Power Clean 150#
Deb Davis – Back Squat 100# x 2
Jeff Anderson – Power Clean 200#
Deb Davis – Split Jerk 95#
Emily Wilkens – Deadlift 160#
Kim C – Power Clean 95#
Mayur – Power Clean 165#
Jeremy Barnes – Power Clean 185#
Chris S – Power Clean 135#
Renee J – Power Clean 135#
Chris S – Push Jerk 145#
Lindsay – Hang Snatch 120#