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)
Skill Transfer Exercises for the Snatch (video)
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WOD
Warm-up
2×10 Wall Squats
2×10 Arch to Hollow
2×10 Knee ups
2×10 Strict Push ups
2×10 GHD Sit ups
1 x 300m Row
Barbell
A) Back Squat 5-4-3-2-1-Max reps @ 60%
B) Triple or Double Attmepts 5×10
C) Rope Climb 5×1
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Row 1000m
1000 Single-unders
Conditioning
For max unbroken reps:
A) Bear Complex, 135/95/65
For time:
B) 30 Bear Complexes (continue counting where you left off in part A)
*Post score for A) and B)
Competition
AMRAP 15
1 Pull-up
1 T2B
1 C2B
*Add 1 Pull-up each round / each round is to be done unborken
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Weekly Challenge
AMRAP 2: Burpees
Best Results:
Women – tba
Men – tba
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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#
Glenn Davis – Back Squat 250#
Kim – Deadlift 165#
Shawn – Deadlift 365#
Deb Davis – Deadlift 215#
Dallas – Overhead Squat 210#
Dallas – Squat Snatch 160#
Dallas – UB Double-unders 102
Damon – Back Squat 245#
Tom Wynn – Back Squat 365#x2
Tom Wynn – Overhead Squat 185#
Renee Johnson – Overhead Squat 135#
Renee Johnson – Thruster 135#
Renee Johnson – Back Squat 200#
Adam Bulleigh – Back Squat 335#
Heather – Front Squat 85#
Heather – Deadlift 125#
David Wilkins – Triple Unders
Jon Gevlinger – Double-unders
Jon Gevlinger – Deadlift 300#
AJ Webster – Squat Clean & Jerk 95#
Sara Barnes – Back Squat x 3 140lb
Tiffany Fitz – Back Squat x 3 150#
Tiffany Fitz – Deadlift x 1 – 205#
Taylor Simmons – Deadlift 250#
Clint Hallett – Back Squat x 3 235#
Clint Hallett – Front Squat x 3 207.5#
Dave Wilkens – Power Clean 195#
Ravi – Back Squat – 260#
Ravi – Front Squat – 207#
Ravi – Push Jerk – 185#
Dalton – Clean & Jerk 210#
Carolyn Morgan – Deadlift 75#