"Badger"

Choose:

“Badger” : In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007. 

3 Rounds For Time:

30 Squat Cleans (95#/65#)  
30 Pull-ups
800m Run 

or

For Time:

30 Squat Cleans (95#/65#)  
30 Pull-ups
400m Run  
20 Squat Cleans 
20 Pull-ups
400m Run
10 Squat Cleans  
10 Pull-ups
400m Run

Results

View this photo
View this photo

Zach pulls and Rona cleans:

Zach Pull-ups

Rona_Clean

Notes:

CrossFit Kids power clean box jump workout at the Arnold Sport Festival – video [wmv] [mov]

Woo Hoo and Congrats! (Or Wool Hoot and Contests!) to Cristin for hitting her 100th WOD last week and joining the club. Also Amanda and Cristin got Double-Unders last week, and Steph did her first WOD with RX’d pull-ups today! If I missed other random acts of awesomeness then let us know and post a comment.

Coaching Tip: The Power Clean with Coach Jeremy D.

Jeremy Honey Badger_Power Clean - 1 Jeremy Honey Badger_Power Clean - 2 Jeremy Honey Badger_Power Clean - 3

  1. Setup: Begin in a deadlift stance with shoulder width stance, weight on heels, toes slightly out, and hips above the knees
  2. 1st Pull: Chest up, flat back. Pull slow off the floor and send your knees back
  3. 2nd pull: Explode past the knees and brush the bar off the front of the mid-thighs while shrugging up and extending your hips forward (arms are straight and do not excessively “bang” or “bounce” the barbell out front)
  4. 3rd pull: Jump, shrug and pull under the bar to land on the heels in a partial squat with the bar in the rack position. Elbows rotate around the bar and finish high (parallel to ground)
  5. Stand tall with the bar in the front rack before lowering the barbell
  6. Practice with an empty bar. Excessively.