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
Barbell & Accessory
A) Weekly Challenge – Row: 30 pulls to row AFAP
B) Thruster + Push Press + Push Jerk + Split Jerk, 1-1-1-1-1
C) Hand Stand Hold Attempts, 5×10
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Partner WOD / AMRAP 20
30 Bear Complex, 95/65/45
50 Burpees
200 Lunges
Conditioning
5 Rounds / 3 min clock
Run 400m
AMRAP WBS
-rest 1:00
Competition
AMRAP 20
40 GHDSU – 5 Deads 315/205/155 – Run 400m
30 GHDSU – 10 Deads – Row 500m
20 GHDSU – 15 Deads – 100 DU’s
10 GHDSU – 20 Deads – 100 Mt Climbers
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Weekly Challenge
Rower: 30 pulls to row as far as possible
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David Wilkins – Box Jump 40″
Heather Williams – Back Squat 145#
Adam Bulleigh – Back Squat 355#
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#
Jess Wade – 34″ box Jump / Deadlift 155# / Push Press55#
Cody Nissen – Fran 2:24 / Hang Clean 245# / Clean & Jerk 275#
Heather Crowley – 3 Position Snatch 55#
Jon Gevlinger – Back Squat 215#
Heather Crawley – First WOD done as RX’d (7/17?
Dave Strobel – OHS 150#
Denise – Power Clean 125# / Front Squat 150#
Dalton – Power Clean 225#
Marla – Front Squat 150#
Heather Williams – Back Squat 155# / Shouder Press 85# / Deadlift 205#
Chris Sanford – Back Squat 245# / Deadlift 355#
David Wilkens – Deadlift 355#
Dallas – 1st Muscle-up / 115 Consecutive Double-unders
Deb D – completed “Bring Sally Up”
Ravi – 1st Rope Climb
Marla – Snatch 110#
Keleigh – Legless Rope Climb
Adam B – Snatch 155# / C&J 205#