WODiac  a daily RX of CrossFit news, links and commentary

Body Weight 117# – Clean & Jerk 296# (video)
Mastering the Bar Muscle-up (video)

Natalie Burgerner Snatch Sequence (video)

Pyrros Dimas Training (video)

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WOD 

Barbell & Accessory
A) Overhead Squats 3-3-3-3-3
B) Strict Pull-ups 5×5
C) Double or Triple-under attempts 5×10

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Foundations 
For time (20 cap)
100 Hollow Rocks
75 Goblet Squats 53/35/26#
50 Strict Banded Pull-ups
25 Clean & Jerks 95/65/45#

Conditioning 

For time (20 cap)
Row 1000m
21-15-9
KBS 70/53/35#
Burpee Box Jump, 24/20″
Competition 
AMRAP of:
3 mins – Back Squat 225/135/95
3 mins – T2B
3 mins – Alt DB Snatch 80/50# DB
3 mins – Power Cleans 225/135/95
3 mins – Bar Muscle-ups

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Weekly Challenge

For time:   21 Thrusters 95/65/45, 21 Pull-ups

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***SEPT 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”
Ravi – 1st Rope Climb
Marla – Snatch 110#
Keleigh – Legless Rope Climb
Adam B – Snatch 155#  /  C&J 205#