Burpees, Snatches

by | Feb 24, 2014 | WOD | 0 comments

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Danny Broflex: Episode 7 – The PSA: Sign Up Bro! – video [ipod] [mov] [HD mov]
The Test of Fitness – video [ipod] [mov] [720 HD] [1080 HD]
CrossFit: More than a workout or a sport
The simplest cure for insomnia
How does caffeine work?
Best food choices when traveling
CrossFit – Chad Vaughn, 285# Snatch in Slo Mo (video)

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WOD 

20 minutes to complete the following:

A.  Barbell:  5 x 2 Snatch @ 75% of 1 Rep Max

B.  Strength:  Overhead Squat – find a 1 Rep Max

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Foundations

50 Lunges
-then
3 Rounds of:
100 Single Unders
10 Atomic Sit Ups
-then
50 Burpees

Conditioning – “Open Workout 13.1”
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch, 75/45#
30 Burpees
30 Snatch, 135/75#
20 Burpees
30 Snatch, 165/100#
10 burpees
AMRAP Snatch, 210/120#

Competition

5 rounds of:
30 Unbroken Double-Unders
15 Unbroken Wall Balls 20/14#
7 Power Snatches @ 115/75#
Rest :90

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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:
Dainelle Herl – Back Squat 170#
Mike Zambruski – Back Squat 265#
Denise Wiggington – Push Jerk 100#
Stacy Lard – Push Jerk 103#
 Jay Webster – Push Jerk 185#
Myur – Push Jerk 185#
Tim Dunham – Push Press 205#
Tom Wynn – Push Press 205#  /  Hang Squat Clean 185#
Deb Davis – Push Press 60#  /  Push Jerk 70#
Alivia Koons – 24 consecutive DU’s  /  2 consecutive ring muscle ups
Paul Richardson – Strict Shoulder Press 195#
Zach Cramer – Strict Press 150#
Mike Zambrzuski – Strict Press 175#  /  Push Press 185#
Alivia Koons – 34 consecutive Double-unders
Fran Clark – 20″ Box Jump
Lana Smith – Power Clean & Jerk 120#
Courtney Epps – Handstand Hold against wall 1:05
Alec Bisagno – Power Snatch 145#  /  Power Clean 175# / Push Press 205#  /  Push Jerk 225#
Steph Richardson – 20 Rep Max Back Squat 165#
Dallas Hindman – 20 Rep Max Back Squat 200#
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:  
Conditioning: 
Competition:  
50+ Results:  
60+ Results:  
Barbell:  
Strength:
Weekly Challenge: 

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Weekly  Challenge 

Max Reps Strict Unbroken Push-ups (no pausing at the top; touch chest but not quads)

*Must be performed at the gym and verified by a coach no later than Saturday at 10am