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
Barbell
A) Touch&Go Power Snatches 5-4-3-2-1
B) Pistols 5×5
C) Sled Push/Pull 5×2
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200m Overhead Carry, 45/25/15
15 Burpees to plate
Conditioning
3 RFT
Row 50 cals
50 Double-unders
50 Mountain Climbers
Competition
AMRAP 12
1 Deadlift 315/205/135
1 Muscle-up
1 HSPU
*Add 1 rep each round
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Weekly Challenge
For time:
21 Thrusters, 95/65/45#
21 Pull-ups
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#
Taylor Simmons – Back Squat 210#
Taylor Simmons – Clean & Jerk 135#
Damon – Back Squat 255#
Dainelle Herl – Back Squat 180#
Glenn Davis – Snatch Grip Deadlift 215#
Glenn Davis – Deadlift 275#
Jess Wade – Front Squat 115#
Jess Wade – 2 consecutive Double-unders
Jess Wade – Wall Climb
Patty Thompson – 60 UB Wall Ball Shots
Dainelle Herl – Front Squat 135#
Paul Richardson – 10 pulls to find lowest 500m split time – 1:14
Damon – Push Jerk 125#
Damon – Split Jerk 135#
Angela Hackler – Back Squat 110#
David Wilkins – Box Jump 40″
Heather Williams – Back Squat 145#
Adam Bulleigh – Back Squat 345#
Heather Crawley – Back Squat 135#
Amber Nissen – Back Squat 210#
Sandeep – 3 RM Back Squat 245#
Debbie Strobel – Back Squat 220#
Clint Hallett – Back Squat 265#
Jon Gevlinger – Back Squat 215#
Heather Crawley – First WOD done as RX’d