Friday, January 31, 2014

Double-unders, Hollow Rocks, OH Squats, Pull-ups, Push-ups, GHDHE, Atomic Sit-ups, Burpees

________________________________________ 

Blind Date Competition - Sign up ends February 4th

Register Now for the 2014 CrossFit Open

CrossFit Judges Course 


One Twin Gave Up Sugar, the Other Gave Up Fat
How to release your psoas. (video)
_________________________________________________________________________________

WOD
Grab a partner and do the following work for time in any order:

200 Double-unders (scale 3:1)
175 Hollow Rocks
150 Overhead Squats w/ PVC
125 Jumping Pull-ups
100 Hand Release Push-ups
75 GHD Hip Extensions (pause at top)
50 Atomic Sit-ups 45/25# plate
25 Burpees

_____________________________________________________

Best Results for Yesterday's WOD    

Foundations: Dallas 462 reps  /  Kathy Faria 399 reps
Conditioning:  Clint Auschwitz 23:32

Competition:  Nate Dogg 20:23

50+ Results:

60+ Results:

Barbell:  
Weekly Challenge:  Melissa Hatfield 112  /  Mark Caldwell 83 reps


Row, GHDSU

________________________________________ 

The CrossFit Open serves two functions: it identifies the athletes and the affiliate teams that will be invited to participate in the CrossFit Regionals (less than 1% of the participants), and it gives the other 99% of us the chance to measure accurately our current level of fitness both relative to other CrossFit athletes and relative to our ourselves in prior and future CrossFit Opens.  

*Register Now for the 2014 CrossFit Open* 

Hey everybody...the 2014 CrossFit Open begins Feb 27th and we need judges! 
The Open consists of 5 workouts over a 5 week period and we will facilitate these workouts at CFB on Saturday's and Sunday's.  If you are interested in becoming a judge go to the following link:  CrossFit Judges Course 


Other News:
One Twin Gave Up Sugar, the Other Gave Up Fat
How to release your psoas. (video)
_________________________________________________________________________________

WOD


Barbell:
T&G Power Clean & Push Jerk: 5-5-5-5

_________________________________________________________________________________


Foundations
With a continually running clock:
AMRAP 5 - Air Squats
AMRAP 4 - Sit-ups
AMRAP 3 - Hand Release Push-ups
AMRAP 2 - Box Jumps 24/20"
AMRAP 1 - Burpees

*Score = total reps


Conditioning
For time:
500m Row
50 GHDSU
1,000m Row
30 GHDSU
2,000m Row
20 GHDSU


Competition 
4 RFT:
12 C2B
9 Dumbbell Deads, 70/50
6 Dumbbell Hang Power Clean, 70/50
3 Dumbell Jerks, 70/50

__________________________________________________________________________________

January PR's & Noteworthy Efforts:
Mandi Jackson - 10 unbroken pull-ups; 49 unboken Double-unders
Jacob Ogle - 1 RM Squat Clean 225#  
Steven Long - 1 RM Deadlift 435#
Lynn Holly W. - 1 Bar Muscle-up
Nate Dogg - 1 RM Power Snatch 195#
Rachel Shearer - 1 RM Power Snatch 110#
Howard Nelson - 1 RM Power Snatch 175#
Chris Buchanan - Power Snatch 155#
Aaron Kuntz -  1 RM Power Snatch 135#
Kathy Faria - 1 RM Power Snatch 60#
Jeff Anderson - 1 RM Power Clean & Jerk 170#
Deb Davis - 10 T2B unbroken
VJ - Hang Snatch 90# (1 RM)
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#

Best Results for Yesterday's WOD    

Foundations:  Aubrey Baker 8:46  /  Josh Ennis 13:25
Conditioning:  Dallas Hindman 17:24
Competition:  Paul Richardson (finished all but 9 reps)

50+ Results: Tony Stark (C1) 12:47  /  Dave Strobel (F) 13:30  /  Glenn Davis (F) 16:06

60+ Results:  Deb Davis 15:25

Barbell:  Dallas Hindman & Brad Snefke - 20 RM @195#
Weekly Challenge:  Melissa Hatfield 112  /  Mark Caldwell 83 reps


_____________________________________________________________________________

Weekly  Challenge 
Max Effort Unbroken Wall Ball Shots (20/14#)
:30 transition
Max Effort Unbroken KBS (55/35#)
*Score = total WBS + total KBS
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


Thursday, January 30, 2014

Box Jumps, Snatch Balance

________________________________________ 

The CrossFit Open serves two functions: it identifies the athletes and the affiliate teams that will be invited to participate in the CrossFit Regionals (less than 1% of the participants), and it gives the other 99% of us the chance to measure accurately our current level of fitness both relative to other CrossFit athletes and relative to our ourselves in prior and future CrossFit Opens.  

*Register Now for the 2014 CrossFit Open* 

Hey everybody...the 2014 CrossFit Open begins Feb 27th and we need judges! 
The Open consists of 5 workouts over a 5 week period and we will facilitate these workouts at CFB on Saturday's and Sunday's.  If you are interested in becoming a judge go to the following link:  CrossFit Judges Course 


How to release your psoas. (video)
_________________________________________________________________________________

WOD


Strength: 20 Rep Max Back Squat

_________________________________________________________________________________


Foundations

20 minute clock
Opposing Ladder for time of:
10-1 KBS, 35/30#
1-10 Atomic Sit-ups, 45/25#



Conditioning
20 minute clock
Opposing Ladder for time of:
10-1 Box Jumps 30/24"
1-10 Snatch Balance 95/65#



Competition 
20 minute clock
Opposing Ladder for time of: 
10-1 Push Press, 165/115#
1-10 Front Squat, 165/115#

__________________________________________________________________________________

January PR's & Noteworthy Efforts:
Mandi Jackson - 10 unbroken pull-ups; 49 unboken Double-unders
Jacob Ogle - 1 RM Squat Clean 225#  
Steven Long - 1 RM Deadlift 435#
Lynn Holly W. - 1 Bar Muscle-up
Nate Dogg - 1 RM Power Snatch 195#
Rachel Shearer - 1 RM Power Snatch 110#
Howard Nelson - 1 RM Power Snatch 175#
Chris Buchanan - Power Snatch 155#
Aaron Kuntz -  1 RM Power Snatch 135#
Kathy Faria - 1 RM Power Snatch 60#
Jeff Anderson - 1 RM Power Clean & Jerk 170#
Deb Davis - 10 T2B unbroken
VJ - Hang Snatch 90# (1 RM)
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#

Best Results for Yesterday's WOD    

Foundations:  Trisha Meaney 9:57 / Bryon Waits 10:32  
Conditioning:  Patty Thompson 260 reps  /  Jon Wielenga 200 reps  
Competition: Brian B 9:36

50+ Results: 
60+ Results:  
Barbell:  Trisha 90# 
Weekly Challenge:  Melissa Hatfield 112  /  Mark Caldwell 83 reps

Best Results for Tuesday's WOD   
Foundations:   Kelli Kelley 7:35  /  Arrow 8:03
Conditioning:  Mark Caldwell 177 reps  /  Melissa Hatfield 158 reps
Competition:  Steph Richardson 84 reps  /  Daniel Smith 106 reps
50+ Results:  Tony Sterk 134 (C1)  /  Debbie Strobel 9:25
60+ Results:  
Barbell:  
Weekly Challenge:  tba

_____________________________________________________________________________

Weekly  Challenge 
Max Effort Unbroken Wall Ball Shots (20/14#)
:30 transition
Max Effort Unbroken KBS (55/35#)
*Score = total WBS + total KBS
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


Wednesday, January 29, 2014

Burpees, TTB, Double-unders

________________________________________ 

The CrossFit Open serves two functions: it identifies the athletes and the affiliate teams that will be invited to participate in the CrossFit Regionals (less than 1% of the participants), and it gives the other 99% of us the chance to measure accurately our current level of fitness both relative to other CrossFit athletes and relative to our ourselves in prior and future CrossFit Opens.  

*Register Now for the 2014 CrossFit Open* 

Hey everybody...the 2014 CrossFit Open begins Feb 27th and we need judges! 
The Open consists of 5 workouts over a 5 week period and we will facilitate these workouts at CFB on Saturday's and Sunday's.  If you are interested in becoming a judge go to the following link:  CrossFit Judges Course 


How to release your psoas. (video)
_________________________________________________________________________________

WOD

Weekly Challenge: 
Max Effort Unbroken Wall Ball Shots (20/14#)
:30 transition
Max Effort Unbroken KBS (55/35#)
*Score = total WBS + total KBS

Barbell: 
1A) 5X5 T&G Power Snatch: work to a 5RM 
1B) 5X3 Snatch Balance: work to a max triple
_________________________________________________________________________________


Foundations
For time:
30 Push Press 45/30#
20 Tire Jumps
15 Burpees
20 Front Squats 45/30#
30 Tire Jumps
15 Burpees
Row 1000 meters 


Conditioning
AMRAP 12:
12 Burpees
12 TTB
40 Double unders


Competition 
21-15-9 for time:
Power Clean 135/95#
C2B Pull-ups

__________________________________________________________________________________

January PR's & Noteworthy Efforts:
Jacob Ogle - 1 RM Squat Clean 225#  
Steven Long - 1 RM Deadlift 435#
Lynn Holly W. - 1 Bar Muscle-up
Nate Dogg - 1 RM Power Snatch 195#
Rachel Shearer - 1 RM Power Snatch 110#
Howard Nelson - 1 RM Power Snatch 175#
Chris Buchanan - Power Snatch 155#
Aaron Kuntz -  1 RM Power Snatch 135#
Kathy Faria - 1 RM Power Snatch 60#
Jeff Anderson - 1 RM Power Clean & Jerk 170#
Deb Davis - 10 T2B unbroken
VJ - Hang Snatch 90# (1 RM)
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#


Best Results for Yesterday's WOD    

Foundations:   Kelli Kelley 7:35  /  Arrow 8:03
Conditioning:  Mark Caldwell 177 reps  /  Melissa Hatfield 158 reps
Competition:  Steph Richardson 84 reps  /  Daniel Smith 106 reps
50+ Results:  Tony Sterk 134 (C1)  /  Debbie Strobel 9:25
60+ Results:  
Barbell:  
Weekly Challenge:  tba

_____________________________________________________________________________

Weekly  Challenge 
Max Effort Unbroken Wall Ball Shots (20/14#)
:30 transition
Max Effort Unbroken KBS (55/35#)
*Score = total WBS + total KBS
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


Tuesday, January 28, 2014

Row, Power Snatch

________________________________________ 

The CrossFit Open serves two functions: it identifies the athletes and the affiliate teams that will be invited to participate in the CrossFit Regionals (less than 1% of the participants), and it gives the other 99% of us the chance to measure accurately our current level of fitness both relative to other CrossFit athletes and relative to our ourselves in prior and future CrossFit Opens.  

*Register Now for the 2014 CrossFit Open* 

Hey everybody...the 2014 CrossFit Open begins Feb 27th and we need judges! 
The Open consists of 5 workouts over a 5 week period and we will facilitate these workouts at CFB on Saturday's and Sunday's.  If you are interested in becoming a judge go to the following link:  CrossFit Judges Course 

_________________________________________________________________________________

WOD


Barbell: (15 min cap)

A) 1-1-1-1-1:   1 Hi-hang (pelvis) Snatch + 1 Hang (just above knee) Snatch

B) 1-1-1-1-1:   1 Hi-hang (pelvis) Clean + 1 Hang (just above knee) Clean  + 1 Jerk

_________________________________________________________________________________


Foundations 
50 Hollow Rocks
-then
21-15-9
GHD Hip Extentions
Goblet Squats, 55/35# KB or DB
-then
50 Hollow Rocks


Conditioning
3 Rounds
1 min Max Effort Row for calories
:30 transition
1 min Max Reps Power Snatch, 95/65#
:30 transition
1 min Max Effort Row for calories
-rest :60

*Score = total calories + total snatch reps


Competition 
9 min clock:
30 Shoulder to OH 95/65#
20 Burpee Box Jumps 24/20″
15 TTB
20 Shoulder to OH 135/95#
30 Burpee Box Jumps 24/20″
15 TTB
ME Shoulder to OH 185/125# in the remainder of the 9 minutes

__________________________________________________________________________________

January PR's & Noteworthy Efforts:
Jacob Ogle - 1 RM Squat Clean 225#  
Steven Long - 1 RM Deadlift 435#
Lynn Holly W. - 1 Bar Muscle-up
Nate Dogg - 1 RM Power Snatch 195#
Rachel Shearer - 1 RM Power Snatch 110#
Howard Nelson - 1 RM Power Snatch 175#
Chris Buchanan - Power Snatch 155#
Aaron Kuntz -  1 RM Power Snatch 135#
Kathy Faria - 1 RM Power Snatch 60#
Jeff Anderson - 1 RM Power Clean & Jerk 170#
Deb Davis - 10 T2B unbroken
VJ - Hang Snatch 90# (1 RM)
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#


Best Results for Yesterday's WOD   
Foundations:   Ryan Meyer 7:28  /  Lynn Holly W. 9:39  
Conditioning:  Clint Auschwitz 11:33  
Competition:  Daniel Smith 260 reps
50+ Results:  Debbie Strobel (C2) 162 reps  /  Dave Strobel (F) 12:33
60+ Results:  Deb Davis 12:19  /  Glenn Davis 12:30
Barbell:  Nate Dog 225#  /  Lynn Holley 110#
Weekly Challenge:  tba

_____________________________________________________________________________

Weekly  Challenge 
Max Effort Unbroken Wall Ball Shots (20/14#)
:30 transition
Max Effort Unbroken KBS (55/35#)
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


Monday, January 27, 2014

Wall Ball Shots

________________________________________ 

The CrossFit Open serves two functions: it identifies the athletes and the affiliate teams that will be invited to participate in the CrossFit Regionals (less than 1% of the participants), and it gives the other 99% of us the chance to measure accurately our current level of fitness both relative to other CrossFit athletes and relative to our ourselves in prior and future CrossFit Opens. 


*Register Now for the 2014 CrossFit Open*



Hey everybody...the 2014 CrossFit Open begins Feb 27th and we need judges! 
The Open consists of 5 workouts over a 5 week period and we will facilitate these workouts at CFB on Saturday's and Sunday's.  If you are interested in becoming a judge go to the following link:  CrossFit Judges Course 

_________________________________________________________________________________

WOD


Barbell:
Clean Complex  1-1-1-1-1-1-1

1 Clean + 1 Hang clean + 1 Front Squat + 2 Shoulder to Overhead

_________________________________________________________________________________


Foundations 
5 RFT
21 Jumping Pull-ups
15 Kettle Bell Swings 35/30#
9 Burpees


Conditioning - "Karen"
For time:
150 Wall Ball Shots, 20/14#


Competition 
For time (16 min cap)
50 Single unders
50 Double unders
40 Push-ups (feet on plate)
40 Pull-ups
30 Alt. DB Snatch, 65/40#
30 Overhead Squat, 95/65#
20 Single arm DB S2O, 65/40#
20 Toes to Bar
10 Burpees to plate
10m Burpee Broadjump
Row 1000m

__________________________________________________________________________________

January PR's & Noteworthy Efforts:
Nate Dogg - 1 RM Power Snatch 195#
Rachel Shearer - 1 RM Power Snatch 110#
Howard Nelson - 1 RM Power Snatch 175#
Chris Buchanan - Power Snatch 155#
Aaron Kuntz -  1 RM Power Snatch 135#
Kathy Faria - 1 RM Power Snatch 60#
Jeff Anderson - 1 RM Power Clean & Jerk 170#
Deb Davis - 10 T2B unbroken
VJ - Hang Snatch 90# (1 RM)
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#

Best Results for Saturday's WOD    
Julie Anderson & Daniel Smith - 16:43


Best Results for Yesterday's WOD   
Foundations:   
Conditioning:  
Competition:
50+ Results:  n/a
60+ Results:  n/a
Barbell:  
Weekly Challenge:  

_____________________________________________________________________________

Weekly  Challenge 
-TBA
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


Sunday, January 26, 2014

Competition WOD

Competition WOD

5:00 - Warm up/Mobility/Weaknesses
5:30 - Begin WOD #1.  Do 1 or all 4.


1.  AirDyne & Snatch
1 min AirDyne for calories
:30 transition
1 min Max Rep Snatch (Rx'd 135/85  |  Scaled 95/65)
:30 transition
1 min Air Dyne

*Score = calories + snatch reps

-Rest 5 mins

2.  Clean Complex Ladder 1-1-1-1-1 (Work to a heavy set)

1 Clean + 1 Hang clean + 1 Front Squat + 2 Shoulder to Overhead

-Rest 5 mins

3. AMRAP 5 Ladder
1 Deadlift
1 Burpee + 1 Pull-up
2 Deads
1 Burpee + 2 Pull-ups
....continue as long as possible
*Score = total number of reps

-Rest 5 mins

4. Double Chipper (16 min cap)
50 Single unders
50 Double unders
40 Push-ups (feet on plate)
40 Pull-ups
30 Alt. DB Snatch
30 Overhead Squat
20 Single arm DB S2O
20 Knee to Elbows
10 Burpees to plate
10m Burpee Broadjump
Row 1000m

Saturday, January 25, 2014

Run, Burpees, Jump Rope, Row

________________________________________ 

*Register Now for the 2014 CrossFit Open*

Why Bother Leaving the House (video)
Laying the Foundation for Fat Loss
Behind the Games 2013 - Part 4 (video)
Behind the Games 2013 - Part 3 (video)
Behind the Games 2013 - Part 2 (video)  
Behind the Games 2013 - Part 1 (video) 

Hey everybody...the 2014 CrossFit Open begins Feb 27th and we need judges! 
The Open consists of 5 workouts over a 5 week period and we will facilitate these workouts at CFB on Saturday's and Sunday's.  If you are interested in becoming a judge go to the following link:  CrossFit Judges Course 

_________________________________________________________________________________

WOD
Grab a partner and complete the following:
800m Run together
150 Burpees
300 Double-unders (scale 3:1)
While Partner 1 does Burpees, partner 2 does Double-unders. Switch every minute until every rep is completed.
1000m Row (break it up however you like)


__________________________________________________________________________________

January PR's & Noteworthy Efforts:
Nate Dogg - 1 RM Power Snatch 195#
Rachel Shearer - 1 RM Power Snatch 110#
Howard Nelson - 1 RM Power Snatch 175#
Chris Buchanan - Power Snatch 155#
Aaron Kuntz -  1 RM Power Snatch 135#
Kathy Faria - 1 RM Power Snatch 60#
Jeff Anderson - 1 RM Power Clean & Jerk 170#
Deb Davis - 10 T2B unbroken
VJ - Hang Snatch 90# (1 RM)
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#



Best Results for Yesterday's WOD   
Foundations:  Melissa Hatfield 1 Rd + 215 reps  /  Dallas 1 Rd + 212 reps
Conditioning:  Eric Oden 18:44  /  Heather Williams 23:24
Competition:  Paul Richardson 22:33
50+ Results:  Tony Sterk (C1) 22:33 - Run 5K
60+ Results:  n/a
Barbell:  
Weekly Challenge: 

_____________________________________________________________________________

Weekly  Challenge 
 3 minute clock:  40 burpees then AMRAP of KBS 55/35#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

Friday, January 24, 2014

Run or Row

________________________________________ 

*Register Now for the 2014 CrossFit Open*

Why Bother Leaving the House (video)
Laying the Foundation for Fat Loss
Behind the Games 2013 - Part 4 (video)
Behind the Games 2013 - Part 3 (video)
Behind the Games 2013 - Part 2 (video)  
Behind the Games 2013 - Part 1 (video) 

Hey everybody...the 2014 CrossFit Open begins Feb 27th and we need judges! 
The Open consists of 5 workouts over a 5 week period and we will facilitate these workouts at CFB on Saturday's and Sunday's.  If you are interested in becoming a judge go to the following link:  CrossFit Judges Course 

_________________________________________________________________________________

WOD

Barbell:  rest

________________________________________


Foundations 
AMRAP 20 
100 Kettle Bell Swings 35/30
75 Air Squats
50 Hollow Rocks
25 Burpees


Conditioning 
Run 5K for time


Competition 
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken Double unders 
(stop after each set)
-then
21 Med Ball GHD Sit-ups 20/14#
15 Power Snatch 145/80#
9 Burpee Bar Muscle-ups
__________________________________________________________________________________

January PR's & Noteworthy Efforts:
Nate Dogg - 1 RM Power Snatch 195#
Rachel Shearer - 1 RM Power Snatch 110#
Howard Nelson - 1 RM Power Snatch 175#
Chris Buchanan - Power Snatch 155#
Aaron Kuntz -  1 RM Power Snatch 135#
Kathy Faria - 1 RM Power Snatch 60#
Jeff Anderson - 1 RM Power Clean & Jerk 170#
Deb Davis - 10 T2B unbroken
VJ - Hang Snatch 90# (1 RM)
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#


Best Results for Wenesday's WOD   
Foundations:   Sarah Barnes 18:41 / Tim Dunham 15:40
Conditioning:   Mallory Kucko 4 rds + 44 reps  /  Justin Copeland 4 rds + 49 reps
Competition:   Justin Copeland 18:22
50+ Results:  n/a
60+ Results:  n/a
Barbell:  Rachel Shearer 110#  /  Nate Daniel 195# 
Weekly Challenge:  Patty Thompson 21 reps  /  Tim Dunham 22 reps

Best Results for Yesterday's WOD   
Foundations:   Stacy Lard 8:29  /  Steven Long 9:30
Conditioning:  Lindsay Morgan 7:28  /  Ryan Meyer 8:18
Competition: Nate Dogg 2 rds + 3 reps
50+ Results:  n/a
60+ Results:  n/a
Barbell:  Steph Richardson 160# x 20 reps /  Ryan Meyer 265# x 20 reps
Weekly Challenge:  Patty Thompson 21 reps  /  Tim Dunham 22 reps

_____________________________________________________________________________

Weekly  Challenge 
 3 minute clock:  40 burpees then AMRAP of KBS 55/35#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


Thursday, January 23, 2014

Push-ups, Box Jumps, Pistols

________________________________________ 

*Register Now for the 2014 CrossFit Open*


Laying the Foundation for Fat Loss
Behind the Games 2013 - Part 4 (video)
Behind the Games 2013 - Part 3 (video)
Behind the Games 2013 - Part 2 (video)  
Behind the Games 2013 - Part 1 (video) 

Hey everybody...the 2014 CrossFit Open begins Feb 27th and we need judges! 
The Open consists of 5 workouts over a 5 week period and we will facilitate these workouts at CFB on Saturday's and Sunday's.  If you are interested in becoming a judge go to the following link:  CrossFit Judges Course 

_________________________________________________________________________________

WOD

Strength:   20 Rep Max Back Squat

________________________________________


Foundations 
7 RFT (75/45#)
7 Deadlifts
7 Hang Power Cleans
7 Front Squats
7 Push Press


Conditioning 
3 RFT
20 Deficit HR Push-ups 4/2"
20 Box Jumps 24/20"
20 Pistols


Competition 
AMRAP 15
10 Alternating 1 Arm Snatch 100/60# DB (no dropping)
10 Pistols
10 Strict C2B
20' HSW

__________________________________________________________________________________

January PR's & Noteworthy Efforts:
Nate Dogg - 1 RM Power Snatch 195#
Rachel Shearer - 1 RM Power Snatch 110#
Howard Nelson - 1 RM Power Snatch 175#
Chris Buchanan - Power Snatch 155#
Aaron Kuntz -  1 RM Power Snatch 135#
Kathy Faria - 1 RM Power Snatch 60#
Jeff Anderson - 1 RM Power Clean & Jerk 170#
Deb Davis - 10 T2B unbroken
VJ - Hang Snatch 90# (1 RM)
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#


Best Results for Yesterday's WOD   
Foundations:   Sarah Barnes 18:41 / Tim Dunham 15:40
Conditioning:   Mallory Kucko 4 rds + 44 reps  /  Justin Copeland 4 rds + 49 reps
Competition:   Justin Copeland 18:22
50+ Results:  n/a
60+ Results:  n/a
Barbell:  Rachel Shearer 110#  /  Nate Daniel 195# 
Weekly Challenge:  Patty Thompson 21 reps  /  Tim Dunham 22 reps

_____________________________________________________________________________

Weekly  Challenge 
 3 minute clock:  40 burpees then AMRAP of KBS 55/35#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


Wednesday, January 22, 2014

DU's, KBS, Power Cleans

________________________________________ 


The Party We All Get to Crash
*Register Now for the 2014 CrossFit Open*
Behind the Games 2013 - Part 4 (video)
Behind the Games 2013 - Part 3 (video)
Behind the Games 2013 - Part 2 (video)  
Behind the Games 2013 - Part 1 (video) 

Hey everybody...the 2014 CrossFit Open begins Feb 27th and we need judges.  The Open consists of 5 workouts over a 5 week period and we will facilitate these workouts at CFB on Saturday's and Sunday's.  If you are interested in becoming a judge go to the following link:  CrossFit Judges Course 

_________________________________________________________________________________

WOD

Weekly Challenge:   3 minute clock:  40 burpees then AMRAP of KBS 55/35#


Barbell:   Power Snatch 1-1-1-1-1


________________________________________


Foundations 
AMRAP 20
100 Single Unders
Run 200m or Row 250m
15 Burpees 


Conditioning 
AMRAP 12
30 Double-unders
20 KBS 70/55#
10 Power Cleans 135/95#


Competition - "Amanda"
9-7-5
Muscle-ups
Snatches (full) 135/95#



__________________________________________________________________________________

January PR's & Noteworthy Efforts:
*Jeff Anderson - 1 RM Power Clean & Jerk 170#
Deb Davis - 10 T2B unbroken
VJ - Hang Snatch 90# (1 RM)
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#


Best Results for Yesterday's WOD   
Foundations:  Vishwa 145 reps  /  Melissa Hatfield 141 reps
Conditioning:  Alivia Koons 9 Rds + 10 reps  /  Nate Dogg 9 Rds + 3 reps  
Competition:  Justin Copeland 71 reps
50+ Results:
60+ Results:
Barbell:   Steph Richardson 145#  /  Nate Dogg 215#; Daniel Smith 7x1 @ 215#

Weekly Challenge:  tba

_____________________________________________________________________________

Weekly  Challenge 
 3 minute clock:  40 burpees then AMRAP of KBS 55/35#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


Tuesday, January 21, 2014

Deads, Burpees, Pull-ups

________________________________________

Register Now for the 2014 CrossFit Open
Behind the Games 2013 - Part 4 (video)
Behind the Games 2013 - Part 3 (video)
Behind the Games 2013 - Part 2 (video)  
Behind the Games 2013 - Part 1 (video)

_______________________________________

WOD


15 minutes to complete the following...

Barbell:   
Mid Hang Clean & Jerk 1-1-1-1-1

-then

7 x 1 Mid Hang Clean & Jerk @ 80% 

________________________________________


Foundations 
AMRAP 20
Row 250m - 40 KBS 35/30#
Row 500m - 30 KBS 35/30#
Row 750m - 20 KBS 35/30#
Row 1000m - 10 KBS 35/30#

*Each row counts as 1 rep; total reps for 1 completed round = 104


Conditioning 
AMRAP 5
1 Deadlift 185/135#, 1 Burpee, 1 Pull-up
2 Deadlifts 185/135#, 1 Burpee, 2 Pull-ups
3 Deadlifts 185/135#, 1 Burpee, 3 Pull-ups
etc.
* If you complete the round of 10 deadlifts, 1 Burpee & 10 Pull-ups in 5 minutes, extend your time to 7 minutes.  If you complete rounds 11 & 12 in the 7 minutes, extend your time to 9 minutes.


Competition 
15 minute clock - Opposing Ladder of:
Squat Clean 135/95#:  10-9-8-7-6-5-4-3-2-1 
Bar Muscle-ups: 1-2-3-4-5-6-7-8-9-10 

*Score = total reps completed + total sets done unbroken

__________________________________________________________________________________

January PR's & Noteworthy Efforts:
Deb Davis - 10 T2B unbroken
VJ - Hang Snatch 90# (1 RM)
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#

Best Results for Saturday's WOD  
Mallory Kuckos & Aaron Kuntz 29:55

Best Results for Yesterday's WOD   
Foundations:  Arrow 10:01
Conditioning:  Jacob Ogle 8:49  /  Lindsay Morgan 11:55
Competition:  Daniel Smith 3 Rds + 53 reps
50+ Results: Tony Sterk (C1) 12:29  /  Dave Strobel (F) 19:38
60+ Results: Charles Danely (F) 24 mins
Barbell:  Nate Dogg 175#  /  Daniel Smith 7x1 @ 170#
Weekly Challenge:  tba

_____________________________________________________________________________

Weekly  Challenge 
 3 minute clock:  40 burpees then AMRAP of KBS 55/35#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


Monday, January 20, 2014

Row, Thrusters, Pull-ups

________________________________________

Register Now for the 2014 CrossFit Open
Are you as good of a snatcher as an 8 year old? (video)
Behind the Games 2013 - Part 3 (video)
Behind the Games 2013 - Part 2 (video)  
Behind the Games 2013 - Part 1 (video)

_______________________________________

WOD


15 minutes to complete the following...

Barbell:   
Mid Hang Snatch 1-1-1-1-1
-then

7 x 1 Mid Hang Snatches @ 80% 

________________________________________


Foundations 
50 Lunges
50 Burpees
50 Box Jumps
50 Kettle Bell Swings, 35/30#
50 Hollow Rocks


Conditioning - "Jackie"
Row 1000m
50 Thrusters 45/35# bar
30 Pull-ups


Competition 
AMRAP 8
50 Double-unders
20 UB Wall Balls
10 UB Toes to Bar

-post results, rest 3 minutes then...

Row 5k for time

__________________________________________________________________________________

January PR's & Noteworthy Efforts:
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#

Best Results for Saturday's WOD   

Mallory Kuckos & Aaron Kuntz 29:55

Best Results for Yesterday's WOD    
-TBA
Foundations: 
Conditioning:
Competition: 
50+ Results: 
60+ Results: 
Barbell:
Weekly Challenge: 

_____________________________________________________________________________

Weekly  Challenge 
 3 minute clock:  40 burpees then AMRAP of KBS 55/35#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


Sunday, January 19, 2014

Competition WOD

Competition WOD:

5:00 - Warm-up, Mobility, Weaknesses
5:30 - Begin WOD

1.  Run
5x400m,  All out sprint; 1 min rest between sets; keep all sets within +/-5 seconds;


2.  Skills
EMOM x 12:
Odd:  10 Pistols
Even:  10 Triple Unders / 50 Double unders / 100 Singles


3. Metcon
5 RFT:
3 TNG Snatches - you choose weight
12 Wall Balls, 12/10" targets
40' HS Walk
6 TTB/Bar Muscle-up Combo (1 TTB + 1 Bar MU = 1)







Saturday, January 18, 2014

Air Squats, Box Jumps, Burpees

________________________________________

Register Now for the 2014 CrossFit Open
Are you as good of a snatcher as an 8 year old? (video)
Behind the Games 2013 - Part 3 (video)
Behind the Games 2013 - Part 2 (video)  
Behind the Games 2013 - Part 1 (video)

_______________________________________

WOD
10 Rounds for time:
While one partner holds a 45/25# plate the other partner completes the following:
30 Air Squats
20 Box Jumps
10 Burpees
Run 200 meters
*switch after each round

__________________________________________________________________________________

January PR's & Noteworthy Efforts:
Nate Dogg Power Clean & Jerk 255#
Dainelle Herl - Power Clean & Jerk 105#
Patty Thompson - Power Clean & Jerk 125#
Kathy Faria - Power Clean & Jerk 85#  
Mandi Jackson - 30 unbroken Double-unders
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#

Best Results for Yesterday's WOD    
Foundations:  Kathy 10:59  /  Arrow 13:39  
Conditioning:  Paul Richardson 5 Rds + 20 reps  /  Mandi Jackson 4 Rds + 38 reps
Competition: Daniel Smith 11:40  /  Steph Richardson 9:31 (85#)
50+ Results: 
60+ Results: 
Barbell:  Nate Dogg 255#  /  Rachel Shearer 135#
Weekly Challenge:   Tim Dunham 20  /  Patty Thompson 17

_____________________________________________________________________________

Weekly  Challenge 
 -Death By Burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am


Friday, January 17, 2014

Double-unders, G2O

________________________________________

Register Now for the 2014 CrossFit Open
Are you as good of a snatcher as an 8 year old? (video)
Behind the Games 2013 - Part 3 (video)
Behind the Games 2013 - Part 2 (video)  
Behind the Games 2013 - Part 1 (video)

_______________________________________

WOD


15 minutes to complete the following...

Barbell:  
Clean & Jerk 1-1-1-1-1 (work to a 1 Rep Max)
-then
7 x 1 Clean & Jerk @ 80% of 1 RM above


________________________________________


Foundations 
For time:
40-30-20-10
Overhead Lunges, 45/25# plate
Jumping Pull-ups
*run 200 meters b/w rounds


Conditioning 
AMRAP 10
30 Double Unders (3:1 Singles)
15 Ground to Overhead, 75/55#


Competition 
For time:
30 Snatches for time, 155/105#
EMOM complete 30 Double unders

__________________________________________________________________________________

January PR's & Noteworthy Efforts:
Daniel Smith - 6 Consecutive Triple Unders 
Curt Hackler - 20 rep max Back Squat 245#
Denise Wiggington - 20 rep max Back Squat 115#
Patty Thompson - Power Snatch 90#
Curt Hackler - Power Snatch 165#
Steven Long - Power Snatch 165#
Jacob Ogle - Squat Clean 215#
Mandi - Pistols
Brett M - 1st completed WOD since surgery
Steven Long - Deadlift 425#
Brad Snefke - Clean & Jerk 205# 
Jacob Ogle - "Fran" 6:23 
Stuart Grimsley - 20 RM Back Squat - 185#
Bryan Faria - Snatch 145#
Ryan Meyer - "Angie" 13:26
Jacob Ogle - Deadlift 355#

Best Results for Yesterday's WOD    
Foundations:  Kathy Faria 1,143 reps  /  Josh Ennis 1,187 reps
Conditioning:  Julie Anderson 278 reps
Competition:  Bryon Waits 68 reps  /  Lynn-Holly W. 32 reps
50+ Results:  Debbie Strobel 1,054 reps 
60+ Results:  Charles Danely (Foundations) 13:08)
Barbell:  Curt Hackler 245# x 20 reps  /  Julie Anderson 135# x 20 reps
Weekly Challenge:   Tim Dunham 20  /  Patty Thompson 17

_____________________________________________________________________________

Weekly  Challenge 
 -Death By Burpees
*Must be performed at the gym and verified by a coach no later than Saturday at 10am