Run, Climb and Push...quickly!

Today's WOD:

Run 400m

2 Rope Climbs

20 Push-ups

  

3 Rounds for time.

  

Time limit: 10 minutes

  

Last on: 09 14 11

  

Followed by:

  

Skin the Cat

Inverted Hold

Front Lever

  

3 rounds of 3 reps, not for time.

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Ring Dip x10
4. Sit-up x20
5. Group: Pose Drills
6. Group: Rope Climb
7. Group: Gymnastic Skills

MOD:

Running Mechanics

Rope Climb

Gymnastic Skills

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Joslyn S. 17:39 Scaled (overtime)

Ronbo 17:19 Scaled (overtime)

Steven L. 17:21 Scaled (overtime)

Bamf 15:20

Chryssi M. 17:08 Scaled (overtime)

OMD 8:29

Andrew 16:16 Scaled (overtime)

Jay B. 15:30 Scaled (overtime)

Chrs B 14:38 Scaled (overtime)

Samantha G. 16:59 Scaled (overtime)

Harold R. 17:56 Scaled (overtime)

Ryan V 13:06

Sarge 10:00 1+18pu Scaled

AJ 2+Run 11:30 Scaled (overtime)

MO 10:00 1+RC Scaled

Luisa 1 + run 10:00 Scaled

Sandy 2+run 12:00 Scaled

Scooter (Vinny)10:00 2 rds Scaled

Tiger 12:13

Chevy 10:12 Scaled

Ox 14:20

Kyrie 10:00 Scaled

Bug 10:00 2rds  

Rich 8:34

Sweet Tea 10:00 Scaled

Elena 10:00 2rds Scaled

Charlie 10:00 2rds+2rc Scaled

Little G. 10:00 1+4PU Scaled

Kristen 16:21

Carrie 10:00 2rds Scaled

Franchesca 10:00 1+rc Scaled

Quentin 10:05

Thomas W. 10:00 2+run Scaled

Reynold 11:24

Grizz 10:00 1+1RC

Vicky 12:09 Scaled (overtime)

Logan 12:45 

Charlie Girl 15:23 Scaled (overtime)

Andrew 10:00 

Eric C. 10:00 2 rds. Scaled

Clara K. 10:00 1+18pu Scaled

Flex 12:00 2+pu

Will J. 13:00

Stephen M. 10:00 2+run Scaled

Fuma 0:00 2+run Scaled

Samantha P. 10:00 1+wc Scaled

Rick B. 11:34

Bridget M. 10:00 Scaled

Monkey 13:09 PR

Amish 8:44

Mike C. 11:35 Scaled (overtime)

Michael J. 14:21 Scaled (overtime)

Corey B. 15:43

Lindsey B. 10:00 Scaled

Andy 9:00

Allison 10:00 1+4 rc Scaled

Brian 11:24

Super G. 12:00

Merrick 12:43

Jeff 10:00 2 rds scaled

Captain 11:28 Scaled (overtime)

El Diable 12:25 Scaled (overtime)

Jorge 10:00 4+run Scaled

Stoner 8:18

Chance 9:12

Justin B. 12:08 Scaled (overtime)

Alex 10:00 2 rds Scaled

Rarbit 12:08 Scaled (overtime)

Darren 10:00 2 rds. Scaled

Firecracker 9:57 

Jimbo 8:06 (fastest time)

Jenna 10:00 2 rds +rc Scaled

Casey 10:00 2 rds + rc Scaled

Gustavo 10:00 1 +run Scaled

Paul 10:00 2 rds + run Scaled

Geoff 10:53

Making you Strong

Today's WOD:

Back Squat 5-5-5

  

Last on: 12 30 11

  

Push Press 5-5-5

  

Last on: 12 12 11

  

Followed by:

  

Slam Ball 3 Minute AMRAP 25/15 lbs

Warm-up:

1. Row 300m
2. Shoulder ROM
3. Reverse Hyper x10
4. Hip Extention x15
5. Group: Back Squat
6. Group: Push Press

MOD:

Back Squat

Push Press

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Ryan V. 115-135-155(pr)/ 75-95-105(pr) 53

John R. 225-225-245(pr)/115-115-135  66

Will B. 185-185-205/135-155-155  62

Bamf 195-205-215/ 135-155-165  70

Jorge 225-245-255/95-115-115  58

Ronbo 265-285-315(jpr)15-135-140  64

Steven L. 185-185-135-75-95-105/  70

Special K. 185-185-195/115-125-135  62

Harold R. 185-215-245/95-125-155 42

Jay B. 185-185-185/95-115-135  63

Chris B. 205-205-205/115-115-115  60

OMD 225-245-245/135-135-155  92

Joker 275-295-315/135-135-155  79

Samantha G. 105-125-125/75-75-75  65

Sarge 105-125-130/70-85-85  77

Tweety Bird 65-85-95/55-60-65  61

Rick B. 205-225-235/135-155-175  72

Greg T. 135-155-155/95-105-125  36

Andres Z. 160-180-205/      52

Matthew K. 145-155-1759pr)/95-105-125(pr)  52

Mo 115-115-125/65-65-75  58

Tink 85-105-105/55-65-70  63

Suzie Burpee 85-105-105/ 55-55-55  65 @10#

Luisa 105-125-135/65-75-85  62

Bug 125-135-145/ 85-90-90  70

Missy 125-125-125/85-85-85  87

Chevy 255-275-285(pr)/165-185-195(pr) 69

Rich 255-275-135/165-185-215  92

Sandy 105-115-115/75-75-75  62

Jeremy 135-135-145/95-115-125  57

Stoner 255-275-305/185-215-225  116(15#)

Charlie 115-125-135/95-105-115  50

Louis 115-135-135/95-95-95  47

Merrick 165-185-195/135-145-145  62

Elana 105-105-95/65-65-65  58

Vinny 165-185-195/135-145-145  52(15#)

AJ 185-225-245/135-145-155  68

Cornbread 225 255-275(pr)/135-155-165  58

Chance 185-195-205/115-135-145  65

Reynold 155-165-165/95-85-85  57

Remaining results will be input on 2/15.

Add Two

Today's WOD:

10 Toes-to-Bar

10 Handstand Walk Steps

10 Weighted Twists Sit-ups 45/35 lbs

Run 200m

  

Add two reps for each round for 5 rounds.

  

Time limit: 18 Minutes

  

Followed by:

  

CrossFit Dodgeball

  

Blue = Handstand Walk x4 steps

Red = Tuck Jump x3

Green = Burpee Backwards Jump x2

Orange = V Sit-ups x4

Purple = Plank Hold 20 sec

Yellow =  Chin Up x5

Warm-up:

1. Dumpster Dash
2. Squat Jumps x20
3. Shoulder ROM
4. Chin-ups x10
5. Rope Climb x2
6. Bridge 3x for 10 seconds
7. Group: Pose Running Drills

MOD:

Handstand Walk

Running Mechanics

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Chryssi 3+ 1WC @ 18:00 scaled

Steven L. 3+2WC @18:00 scaled

Will 4 rounds 18:00 

Bamf 3+8TTB 18:00 scaled

Joslyn 3+ 16TTB 18:00 scaled

Special 3 @ 18:00 scaled

Andres 3+1 WC @ 18:00 scaled

OMD 4+16SU 

Andrew S. 4+18SU @ 18:00 scaled

Rick 4+10TTB @18:00

John 3+16TTB @18:00 scaled

Bigfoot 4+6WC @ 18:00

Mattthew K. 3 @ 18:00 scaled

Missy 3+WC @ 18:00 scaled

Cornbread 3+8WC @ 18:00 scaled

Rich 13:51

Change 14:05

Andy 15:00

Char 3+3TTB @ 18:00 scaled

Belle 3 @ 18:00 scaled

Jeanette 3 @ 18:00 scaled

Mo 4 @ 18:00 scaled

Vicky 4 @ 18:00 scaled

Sarge 3 @ 18:00 scaled

Chevy 16:56 

Bug 4+7TTB @ 18:00

Susie Burpee 3 @ 18:00 scaled

Tyler (travelor) 13:22

Eric 2+ @ 18:00 scaled

Ox 23:02 

Reynold 3+4SU @ 18:00 scaled

Alisa 3+16su @ 18:00 scaled

 Merrick 23:00

Elana 4 rounds @18:00 scaled

Megan 3+SU @18:00 scaled

Sara 18:00 scaled

Will 4 18:00 scaled

Daniel 3+ 11TTB 18:00 scaled

Jeff F. 4+3TTB @ 18:00

Jimbo 17:58 scaled

Jay B. 4+18HSW @ 18:00

Chris B. 4 @ 18:00 scaled

Daniel T. 3+6SU @ 18:00 scaled

Little G. 4 rounds @ 18:00

Logan J. 4+17HSW @ 18:00 scaled

Fransico 4+su @ 18:00 scaled

Casey S. 4+hsw @ 18:00 scaled

Thomas W. 4+wc @ 18:00 scaled

Natalie 3+WC @ 18:00 scaled

Carnivore 13:34

Stoner 14:11

Vinny 3+16TTB @18:00 scaled

Kendall 4+15su @ 18:00 scaled

Amish 17:36 scaled

Justin B. 4+ @18:00 scaled

Greg T. 3 @ 18;00 scaled

Super Girl 16:35

Rauhit 4 @ 18:00 scaled

Ashley H. 3+13su @ 18:00 scaled

Mike J. 3+16su @18:00 scaled

Slash 3+16su @18:00scaled

Karrisa 4+2ttb @18:00 scaled

Jorge4 @18:00 scaled

Dylan 3+6ttb @18:00 scaled

Brian S. 4+16wc @18:00 scaled

Mike C. 4@18:00 scaled

Pat L. 3+1su @18:00 scaled

Geoff 17:36 scaled

Chris C. 3+16su @18:00 scaled

Captain 3+7ttb @18:00 scaled

El Diablo 3+16su @18:00 scaled

Stephen 2+14su @18:00 scaled

Ana 2+100m @18:00 scaled

Paul 3 @18:00 scaled

Allison 4 @18:00 scaled

Chipper Time with Partner Power

Today's WOD:

Chipper Time with Partner Power

  

400m Partner Run w/Medicine Ball Pass 20/14lb

50 Power Snatch 1/2 BW

50 Elevated Push-up 24/20"

50 Hang Power Clean

50 Sit-ups Throw over the box 20/14lb ball

50 Sumo Deadlift High Pull

Partner Carry to Stop Sign and back

  

Weight is 1/2 smallest partner's weight

  

Time limit: 35 minutes

Warm-up:

1. Row 30 Calories
2. Shoulder ROM
3. Medicine Ball Clean x10
4. Toes-to-Bar x10
5. Group: Sumo Deadlift High Pull
6. Group: Snatch
7. Snatch 10 in 10

MOD:

Power Snatch

Sumo Deadlift High Pull

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Bamf & Steven 19:35

Will B. (1/2) 17:12

Chyrissi & Joslyn 25:10 scaled

Jay and Christopher 20:20

OMD (1/2) 11:10

Rachit & Justin 22:30

Andrew & Alex 24:20

Samantha & Krissy 18:23 scaled

OX & Couchfit 19:15

Missy (1/2) 19:10

Sarge & Kyrie 19:57 Scaled

Belle & Charlotte 22:55 Scaled

Chevy & Rich 14:00

Mighty Mouse & Special K. 17:19 

Jeannette & Sandy 19:03 Scaled

Tiger & Bug 16:20

Thomas & Cornbread 21:14

Reynold & Stephen 20:13

Susie Burpee & Mo 24:03 Scaled

Natalie (1/2) 22:00 Scaled

Will J. & Chris18:59

Tom (1/2) 18:39 Scaled

Ryan & Quentin 20:14 

Carrie & Kelly 23:06 Scaled

Professor 18:55 Scaled

Amish & Michael J. 14:16 

Wonderwoman & (Katie scaled) 20:37

Rick & Jimbo 13:55

Karissa & Vicki 20:47

Louis & Mike C. 22:38

Monkey & Firecracker 14:36

Stoner & Logan 12:10

El Diablo & Cory 19:09

Captain & Supergirl 18:31

Neighbor & Dylan 18:21

Lindsey & Susan 25:30

Mike & Jeff 19:54

Andy & Chance 12:09

Pat & Geoff 16:04

Tink 16:16 Scaled

Ana & Elizabeth 22:19 Scaled

Andre & Darren 24:22

Chris & Paul 21:12

Have you signed up for the Open yet?

Today's WOD:

2011 CrossFit Open WOD # 4

  

60 Bar-facing Burpees

30 Overhead Squats 120/90 lbs

10 Muscle-ups

  

10 Minute AMRAP

  

Last on: 04 14 11

  

Followed by:

  

Tabata Box Jumps 24/20" 

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Overhead Squat w/bar x10
4. Ring Dip x10
5. False Grip Ring Pull-up x10
6. Group: Overhead Squat
7. Group: Muscle-up

MOD:

Muscle-up

Overhead Squat

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

OMD 23 OHS  

Special K. 55 burpees

BAMF 2 OHS Scaled

Will B 5 OHS Scaled

Steven L. 60 Burpees

Carrie 5 OHS Scaled

Joslyn S. 57 Burpees

Rick B. 30 OHS scaled

Ronbo 60 Burpees

Krissy 6 OHS

Jorge 15 OhS

Andrew S. 30 OHS Scaled

Harold 3 OHS

Samantha 53 Burpees 

Luisa  1+20 Burpees Scaled

Olivia 1+2OHS Scaled

Kyrie 1+14 Burpees scaled

Chevy 22 OHS

Sandy 1+15OHS Scaled

Jeannette 1+15 Burpees Scaled

Thomas S. 23 OHS Scaled

Merrick 1+6 Burpees Scaled

Tiger 25 OHS Scaled

Matthew  1+ 9OHS Scaled

Bug 1+15 OHS Scaled

Quentin 1+5Dips Scaled

Char 7 OHS Scaled

Belle 2 OHS Scaled

Jeremy 60 Burpees 

Reynold 7OHS Scaled

Elana 30 OHS Scaled

Bigfoot 1Mu Scaled

Kirby 10OHS Scaled

Rich 26 OHS

Andy 12 OhS

Chris 24 OHS Scaled

Robert B. 23 OHS Scaled

Meghan 60 Burpees

Vinny 1 OHS Scaled

Amish 21 OHS

Alisa 5 OHS Scaled

Andrew W. 30 OHS Scaled

Logan L. 13 OhS Scaled

Mo 10 OHS Scaled

Kendall  20 OHS Scaled

Mike C. 24 OhS Scaled

Casey 9 OhS Scaled

Daniel T. 12 OHS Scaled

Ryan 4  OHS Scaled

Greg 55 Burpees

Katie 12 OHS Scaled

Allison 60  Burpees

Chance 29 OHS Scaled

Slash 10 OHS Scaled

Natalie 13 OHS Scaled

Ashley 20 OHS Scaled

Michael 10 OHS

Wonderwoman 19 OHS

Carnivore 9 MU

Stoner 8MU

Firecracker 23OHS

Captain 3OHS

El Diablo 9OHS

Supergirl 13OHS

Brian 20 OHS Scaled

Susan S. 10RD/4PU Scaled

Cornbread 11 OHS

Silverback27OHS

Kaine A. 10OHS Scaled

Thomas T. 3 OHS Scaled

Andres B. 9 OHS Scaled

Jeff P. 10 OHS Scaled

Jeff F. 20 OHS Scaled

Jimbo 9  OHS

Jenna 23 OHS Scaled

Geoff 19 OHS Scaled

Paul 2 OHS Scaled

Ana 10 OHS Scaled

Chris C. 9 OHS Scaled

Darren 60 burpees

Pat 19 OHS Scaled

Kurt 60 burpees

Ox 6 OHS