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


No comments:

Post a Comment