Tuesday, January 28, 2014

Row, Power Snatch

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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 

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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

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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

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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:   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

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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


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