Tuesday, January 21, 2014

Deads, Burpees, Pull-ups

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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)

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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% 

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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

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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

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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


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