WODiac – a daily RX of CrossFit news, links and commentary
Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)
Mastering the Bar Muscle-up (video)
Natalie Burgerner Snatch Sequence (video)
Slow Mo Snatch w/ Chad Vaughn (video)
Pyrros Dimas Training (video)
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WOD
WOD
Teams of 5 / 5 Rounds / Move to each of 5 stations after a minute. The clock does not reset or stop b/w exercises. Each partner will complete 1 minute at each station each round.
Thrusters, 75/55/35#
KB Summo Deadlift High Pull, 55/35/25#
Box Jumps, 20′
Burpees to 45# plate
Row for Calories
– rest 1 minute
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Weekly Challenge
AMRAP Unbroken KBS, 70/55/35#
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***AUGUST PR’s & Noteworthy Efforts***
Angela Hackler – Back Squat 110#
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”
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”