Wednesday, January 29, 2014

Burpees, TTB, Double-unders

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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)
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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
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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

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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

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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


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