WODiac – a daily RX of CrossFit news, links and commentary
Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
WOD / Teams of 3
A. AMRAP 8
100 Hand Release Push-ups
50 Deadlifts 135/95/65
Accumulate as many burpees as possible
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Slow Mo Snatch w/ Chad Vaughn (video)
Pyrros Dimas Training (video)
Skill Transfer Exercises for the Snatch (video)
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WOD / Teams of 3
A. AMRAP 8
100 Hand Release Push-ups
50 Deadlifts 135/95/65
Accumulate as many burpees as possible
2 min rest
B. AMRAP 8
100 Air Squats
50 Power Cleans 135/95/65
Accumulate as many burpees as possible
2 min rest
C. AMRAP 8
100 Hollow Rocks
50 Front Squats 135/95/65
Accumulate as many burpees as possible
*1 works, 1 does burpees, 1 rests / share work as needed
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Weekly Challenge
Box Jump 1-1-1-1-1
Best Results:
Women – tba
Men – Mark Caldwell 53″
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***June PR’s & Noteworthy Efforts***
Glenn Davis – Back Squat 240#
Chris Havenstein – Back Squat 195#
Renee Johnson – Back Squat 190#
Tony Sterk – Back Squat 240#
Heather Williams – Back Squat 125#
Deb Davis – Back Squat 120# / Deadlift 175#
Heather Williams – Front Squat 80#
Tom Wynn – Push Jerk 245#
Damon Crowley – Squat Snatch 120#
Marla – Squat Snatch 100#
Damon Crowley – Power Clean 155#
Taylor Simmons – Squat Snatch 105#
Chris Havenstein – Back Squat 195#
Renee Johnson – Back Squat 190#
Tony Sterk – Back Squat 240#
Heather Williams – Back Squat 125#
Deb Davis – Back Squat 120# / Deadlift 175#
Heather Williams – Front Squat 80#
Tom Wynn – Push Jerk 245#
Damon Crowley – Squat Snatch 120#
Marla – Squat Snatch 100#
Damon Crowley – Power Clean 155#
Taylor Simmons – Squat Snatch 105#