Wednesday, February 12, 2014

Burpees, Deads

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OK Mozart Valentine Party

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WOD

Weekly  Challenge - Rower:  10 Pulls to find lowest 500m split time

Barbell:  Power Snatch 3-3-3-3-3

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Foundations
For time - 100 Burpees

Conditioning
4 RFT
25 Burpees
15 Deadlifts 225/135
-rest :60

Competition
For time (30 min cap)
HSW 100 yards
100 Burpees
30 Muscle Ups

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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:
Alec Bisagno - Snatch 135#
Paul Richardson - 9 consecutive Triple-unders
Debbie Strobel - 3 consecutive Double-unders
Brad Snefke - 20 Rep Max Back Squat 200#
AJ Webster - Clean 85#
Jacob Herl - Back Squat 325#
Lindsay Morgan - Power Clean & Jerk 125#
Stacy Lard - Clean & Jerk 100#
Nate Dogg - "Grace" 2:48

Best Results for Yesterday's WOD    
Foundations:  Courtney Epps 4 Rds + 10 reps  /  Arrow 8 Rds + 110 reps
Conditioning:   Mallory K  3 Rds + 26 reps  /  Nate Dogg 5 Rds + 13 reps
Competition:   Trisha Meaney 3 Rds + 4 reps (banded bar muscle-ups)  /  Maxx 5 Rds + 3 reps
50+ Results:   Stuart Grimsley (C1) 95 reps  /  Dave Strobel (F) 4 Rds + 10 reps
60+ Results: 
Barbell:   Maxx 240#  /  Lindsay Morgan 115#
Weekly Challenge:  tba

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Weekly  Challenge 
Rower:  10 Pulls to find lowest 500m split time
*Must be performed at the gym and verified by a coach no later than Saturday at 10am

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