Wall Ball Shots, Double-unders, Muscle-ups

by | Feb 26, 2014 | WOD | 0 comments

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See Class Schedule for changes starting this week.

USA Weightlifting teaches you the snatch (video, slo-mo analysis)
Skill-transfer exercises for the snatch (video)
Tips on avoiding injury
The Test of Fitness – video [ipod] [mov] [720 HD] [1080 HD]
CrossFit: More than a workout or a sport
Best food choices when traveling
CrossFit – Chad Vaughn, 285# Snatch in Slo Mo (video)

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WOD 

Weekly  Challenge:  Max Reps Strict Unbroken Push-ups

Barbell:  Power Snatch 1-1-1-1-1-1-1

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Foundations

3 RFT
Row 500m
30 Sit-ups
15 Thrusters 75/45#

Conditioning – “Open Workout 13.3”
AMRAP 12
150 Wall Ball Shots 20/14#
90 Double-unders
30 Muscle-ups

Note – 99% (roughly 139,000) of the people that did this workout last year during the 2013 CrossFit Open never got to muscle-ups.  That said, don’t dismiss this workout just because it has muscle-up’s or said another way, if you can’t do muscle-ups, you can still do the majority of this workout. (Run-on sentences are okay sometimes.) 


Competition
7 rounds of:

5 Hang Squat Cleans  155/105#
12 Box Jumps 24/20″
15 Burpees

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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:  Kristen Crane 268  /  Alec Bisagno 202
Conditioning:  Trisha Meaney 295  /  Maxx Goad 246
Competition:   Daniel Smith 13:00
50+ Results:  Dave Strobel (C1) 155  /  Renee Glass (F) 205
Barbell:  N/A

Strength:  Daniel Smith 455#  /  Steph Richardson 300#
Weekly Challenge:  N/A

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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