Tuesday, February 4, 2014

Box Jumps, S2O, T2B

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Blind Date Competition - Sign up ends February 4th

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WOD

Barbell:
3 Position Squat Clean (hip, knee, mid shin):   1-1-1-1-1
-then
5 x 3 Position Squat Clean @ 85% of heaviest from above
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Foundations
AMRAP 20
20 Overhead Lunges, 45/25# plate
15 GHD Hip Extensions (pause at parallel)
10 Squat Jumps, 45/25# plate on back (feet must clear the floor)
5 Burpees


Conditioning
AMRAP 18:
15 Box Jumps, 24/20
12 Shoulder to Overhead, 115/75
9 TTB


Competition 
7 Rounds
30 Seconds ME Power Snatches 135/95#
-30 sec rest
30 Seconds ME Row for Calories
-30 sec rest
30 Seconds ME Muscle-ups
-30 sec rest
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CFB Athlete of the Month for January 2014:  
Jacob Ogle:  Age 17/140lbs
Accomplishments for the month of January:
1 RM Squat Clean 225#  
Squat Clean 215#
"Fran" 6:23 
Deadlift 355#


February PR's & Noteworthy Efforts:
Jacob Herl - Back Squat 325#

Best Results for Yesterday's WOD    
Foundations:  Lindsay Morgan 10:42  /  Joe Ali 10:46
Conditioning:  Kathy Faria 12:41  /  Arrow 10:21
Competition:  Justin Copeland 21:50
50+ Results: 
60+ Results:  
Barbell:  Nate Dogg 155#
Weekly Challenge:  tba

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Weekly  Challenge 
AMRAP 3 Mins:  Power Clean + Shoulder to Overhead 
55+ - 65/45#; Foundations - 95/65#;  Conditioning - 135/95#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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