Run, Rest, Repeat

Today's WOD:

Run 1,600m

Rest 3 minutes

Run 1,200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m

  

Last on: 06 24 11

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Sprint Team Run 400m
3. Squat Jump x10
4. Walking Lunge x15

MOD:

Pose Running Mechanics

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Amelia M.  8:54  6:56  4:35  2:10

Jeremy J. 6:16  4:46  8:06  1:31

Marc R. 8:22 5:52 3:56 1:48

Steven L. 8:12 6;12 3:55 1:47

Will B. 5:59 4:24 2:53 1:16

Sicilian 9:05 7:02 4:37 2:04 subbed row

Joslyn S. 8:16 6:18 4:20 1:54

Special K. 8:12 6:50 4:23 1:51

Andrew S. 7:59 6:40 2:27 1:46

Dustin J. 7:53 5:37 3:27 1:27

Ana J. 9:19 6:32 4:17 2:02 subbed row

Kelsey B. 8:49 6:57 4:36 2:09

Carden 11:55 8:0 6:25 2:36 subbed part ow

Rick B. 6:58 5:10 3:29 1:24

James B. 8:18 6:05 4:02 1:40

Will 6:14 4:47 3:14 1:13

Chryssi 11:33 9:53 6:15 2:36

Mackindey 8:59 6:54 4:48 1:51

Shann 11:10 9:20 5:32 2:43 subbed part row

Matt K. 8:51 6:19 4:26 1:53

Craig 5:59 5:00 3:22 1:28

Roadrunner 5:31 4:40 3:13 1:18

Marcelo 6:37 5:08 3:36 1:27

Jackie 8:35 8:10 5:15 1:47

Belle 9:43 7:49 5:16 2:16

Carolina 10:58 10:01 DNF DNF

Sam 7:03 5:15 3:44 1:30

Brian C. 7:10 5:19 3:38 1:33

Vista 6:03 4:32 3:00 1:22

Corey B. 8:32 6:40 4:26 1:40

Lindsey B. 7:57 6:32 4:24 1:39

Grizz 8:20 6:37 4:24 1:53

Logan J. 7:52 6:21 3:50 1:30

David G. 6:52 5:32 3:37 1:22

Jillian T. 8:45 7:45 3:49 1:46

Molicioius 10:11 7:50 6:15 3:04

David L. 9:12 DNF injured

Susie Burpees 10:05 7:50 5:12 2:06

Slash 10:04 7:50 5:12 2:30

Neighbor 8:48 6:24 4:45 2:08 subbed part row

Dave G. 7:19 5:44 3:53 1:50

Wonderwoman 9:10 7:20 4:58 2:20

Brian S. 7:30 5:45 3:52 1:50

Chris C. 7:33 5:39 2:40 1:36

Elizabeth W. 8:45 6:38 4:29 2:15 subbed part row

Dylan 9:15 7:22 5:09 2:26

Ryan W. 7:00 5:23 3:46 1:31

Jonathan E. 8:10 6:37 4:32 2:10

Nice and Easy

Toes-through-rings

Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

Shoulder Press 65% of 90% of 1RM  

Toes-through-Rings

21-15-9 Reps for Time

Time Limit:  20 minutes

Warm-up:

1. Group Tabata
2. Shoulder ROM
3. Ring Dipx15
4. Knees to Elbows x15
5. Squat/Rack Stretch

MOD:

• Back Squat
• Shoulder Press
• Toes-through-rings

Post-WOD:

Roll and Stretch Athlete's Choice

CFTally Athlete Results:

Marc 135 155 175x? / 10:13 RX

Steven L. 135 165 185x? / 13:12 RX

Joker 245 275 ? / 12:19 RX

Terry B. 145 165 185x? / 10:08 RX

Joslyn S. 65 75 85 / 13:13

Will B. 160 180 205/ 10:03 RX

BAMF  160 180 205x5 8:40 RX

Special K. 170 190 215x3/ 10:15 RX

The Sicilian 205 225 245x?/ 13:10

Marcus 225 245 275x5/ 10:45 RX

Jillian T. 95 95 95x?/ 11:36 RX

Casey 140 160 180x?/ 8:54 RX

Ana J. 105  105 115x5 / 6:10

Dustin J. 235 280 300x4 / 11:33 RX

Kelsey 85 95 105x10/ 13:11

David C. Traveler 135 185 205x?/ 8:22

Lindsey S. 90 105 115x6/ 17:05

Mitchell 135 185 225x12/ 16:55 RX

Luisa 90 105 115x10/ 11:35 RX

Carden 90 105 110x4/ ?

Sam D. 105 175 205x5/ 7:27 RX

Marcelo 145 165 185x?/ 10:26 RX

Thor 175 180 205x6 8:24 RX

Daniel S. 135 155 165x4 / 10:27 RX

Sandy 100 155 130x3 / 11:58

Shann 55 Practice/ 11:45

Krissy H. 100 115 130x?/ 11:40 RX

Mighty Mouse 70 80 90x10/ 6:37 RX

Belle 85 95 110x5 / 8:50

Carolina 40 50 60x8/ 8:21

Karissa 90 105 115x3 / 11:04 RX

Justin 215 245 265x4/ 8:09 RX

Ellyot 95 105 115x5/ 9:55 RX

Andrew 145 165 185x6 / 8:43

Brian C. 250 290 325x4 / 9:00 RX

Wonder Woman 130 150 165x4/ 5:54 RX

Will J. 170 195 220x6 / 9:30 RX

Sweet Tea 105 120 135x5/ 11:12 

Abs 165 165 175x6/ 9:44 RX

Slash 65 75 85x10/ 7:30

Corey B. 155 175 200x10/ 6:18 RX

Samantha P. 75 85 95x5/ 8:38

Lindsey B. 85 9 105x8/ 7:13 RX

Ryan V. 135 165 175x3/ 8:26 RX

Allison 125 145 160x6/ 8:39

Silverback 185 240 275x?/ 11:00 RX

Brian S. 185 210 240x?/ 6:04 RX

Neighbor 125 155 175x9/ 8:38 RX

AJ 240 275 310x4 / 6:03 RX

Andy O. 195 220 250x7/ 6:05 RX

Chris C. 135 150 165x6/ 4:55 RX fastest time

Captain 100 110 125x5 / 7:49 RX

James L. 195 220 250x3 / 6:07 RX

Jamie L.  60 70 70x4 / 8:40

Alex P. 125 155 175x7 / 5:31

Markindey S. 295 315 390x6/ 13:30 RX

Jeremy J. 105 135 165x3/ 8:33 RX

Amelia M. 65 85 105 x5 / 8:15 RX

Kit Kat 70 80 90x5/ 8:45

Merrick S. 145 165 185x3 / 8:00 RX

Aaron D. 145 165 186x3/ 7:50 RX

David G. 145 165 185x4 / 9:10 rx

Little G. 100 115 130x6 / 7:46

Mike J. 245 280 315x3 / 8:33 RX

Elizabeth W. 90 105 115x5 / 8:35

Jackie A. 65 75 85x5 / 10:07

Stoner 245 280 315x2 / 5:41 RX

Ashley H. 100 115 130x4 / 9:43 RX

For Mark

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.  He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Today's WOD:

Jag 28

  

Run 800m

28 Kettlebell Swings 32/24kg

28 Strict Pull-ups

28 Kettlebell Clean & Jerk, 32/24kg each

28 Strict Pull-ups

Run 800m

  

For time.

Time Limit: 25 Minutes

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer Run 400m
3. Walking Lunge w/rotation x15
4. Glute Ham Walk x15
5. Push-up x15

MOD:

• Pose Running
• Kettlebell Swing
• Kettlebell Clean & Jerk

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Ronbo 25:00 2nd set of pu

Special K. 25:00 28 KB C&J 

Heath P. 25:00 7 of of 2nd PU

Joslyn 25:00 18 of 2nd PU

Will B. 25:00 2nd set of PU

Joker 28:48 

BAMF 25:00 28 KB C&J

Steven L. 28:07

Chris B. (traveler) 25:00 2nd set of PU

Tweety Bird 25:00 550m last run

Ana J. 21:21

Andrew S. 25:00 24 C&J

Jaimi Q. 25:00 21 of 2nd PU

Dustin J. 29:15

Stoner 24:27 RX

OMD 25:00 2nd set of PU

James B. 21:53

Mitchell 25:00 second set of PU

Bridget 21:53

Lindsey S. 28:15

Ellyot 27:45

Matt K. 25:00 2nd set of PU

Roadrunner 26:38

Craig 23:00

Lusa 26:37

Kristy S. 25:50

Sandy 26:23

Shann 24:00

Daniel 21:45

Carolina 24:50 

Sharon 23:30

Kelsey 22:50

James L. 26:22

Casey S. 25:13

Chris B. 27:45

Justin B. 28:48

Marcelo 26:22

Mighty Mouse 25:55

Chryssi M. 25:00 2nd set of PU

Logan 25:31

Gabe 25:00 wnd set of PU

Rick B. 23:54

Dan T. 25:00 2nd set of PU

Brian C. 28:15

Robert B. 25:00 2nd set of PU

Little G. 25:00 2nd set of PU

El Diablo 25:00 2nd set of PU

Captain 25:00 wnd set of PU

Kevin 25:00 20 C&J

Sweet Tea 25:00 2nd set of PU

Darren D. 25:00 15 C&J

Monkey 25:00 2nd set of PU

Carnivore 29:09 RX

Jimbo 26:15 

Slash 28:41

Dave G. 23:57

Karissa 27:50

Allison S. ?

Molicious subbed

Abs 25:56

Pat L. 22:42

Brian S. 28:05

Jaime S. 21:05

Zach S. 25:53

Cornbread 27:47

Andy O. 22:48

JuJu 24:45

Amelia 25:34

Chris C. 25:23

Markindey 24:00

Firecracker 26:20

Ryan V. 27:02

Jonathan E. 26:44

Alex P. 19:56

John M. 20:27

Terry B. 22:55

Jackie A 24:39

Elizabeth W. 26:06

 Fingers up!

Not our normal movements.

Deadlifts and Handstands

Lift:

Deadlift

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

20 Minute Volume Work: Ring Handstand Push-ups  

  

Warm-up:

1. Burpee Wavex12
2. Front Squat x15
3. Good Morning x15
4. Hip Extension x10

MOD:

• Group Clean
• Deadlift
• Ring Handstand Pushups

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Ronbo 225 275 310x5/ 48 box

Steven L.  160 180 205x5/ 20 blue

Sicilain 190 235 260x3/ 67 Box 

Will B. 255 295 3305 / 9 rings RX

Standard 285 325 365x3/ 17 blue

Marcus 255 295 330x3/ 16 blue

Heath P. 10 180 205x3/ 14 blue

Heather S. 105 125 135x5/ 20 blue/red

Collin L. 205 275 300x4/ 20 

Thor 175 205 225x5/ 20 blue/blue

Tweety Bird 105 125 135x5/ 20 blue/red

Ana J. 120 135 155x10/ 100 pushups

Dustin 235 275 300x5/

Andrew S. 220 250 285x6/ 20 blue

Jamie Q. 80 90 105x7/ 4 blue/green

Kelsey B. 90 105 125x10/ 20 box

Stoner 285 330 385x6/ 20 rings RX

Harold 245 280 315x5/ 19 gren/black

Krissy H. 105 115 135x?/ 60 box

Char 105 120 135x10/ 31 green blue

Mitchell 225 25 275x5/ 4 HSPU 

Ellyot 115 135 155x4/ 25 HSPU

Chryssi 120 140 155x4 60 box

James B. 185 205 225x1/ 25 hspu

Lindsey S. 105 120 135x5/ 20 green/green

Craig 215 215 225x? 27 HSPU

Marcelo 155 175 190x10/ 37 blue red

Sam 210 240 270x5/ 15 ring RX

Bridget 135 150 165x9/ 20 green/blue

Carden 95 105 115x?/ 30 green/blue

Roadrunner 210 240 270x5/ 15 blue green

BAMF 210 240 275x5/ 20 HSPU

Shann 80 90 105x?/ 60 box

Susie Burpee 90 100 125x?/ 40 green blue

Luisa 145 170 190x3/ 9 green 30 box

Kitkat 100 115 130x7/ 18 red/blue

Sharon 70 80 90x9/ 60 box

Carolina 70 80 90x10/ 80 db press subbed

Logan J. 145 165 185x?/ 28 red/red

Mighty Mouse 90 105 115x7/ subbed

Carnivore 240 280 315x5/ 50 HSPU

?? 165 190 210x3/ 28 hspu

Grizz 210 245 275x3/ 20 grey/green

Brian C. 245 280 315x8/ 20 blue/blue

Rick B. 250 295 325x3/ 14 rings RX

Cornbread 245 295 340x4/ 20 Hspu

Vista B. 105 125 135x5/ 60 green red

Sweet Tea 110 125 140x?/ 20 green blue

Michael J. 335 350 365x5/ 21 HSPU

Will 200 225 255x7/ 50 HSPU

Dylan 155 175 205x5/ 20 green green

Ashley H. 165 190 210x4/ 20 green blue

El Diablo 175 200 225x5/ 20 HSPU

Captain  115 135 150x5/ 20 red red

Karissa 115 135 150x10/ 20 green green

Sam P. 90 110 120x?/ 20 box

Dave G. 115 135 155x?/ 20 purp purp

Corey B. 240 270 305x6/ 40 HSPU

Lindsey B. 110 130 145x5/ 20 green gren

Slash 100 110 125x10/ 20 green green

Lauren G. 115 135 150x5/ 20 blue red

Brian S. 275 315 345x?/ 20 HSPU

Chris C. 165 185 215x?/ 20 EROM HSPU

ASG?/ 285 225 365x4/ 20 hspu negative

neighbor 215 245 275x?/ 20 blue blue

Abs 215 245 245x?/ 20 blue blue

James L. 275 315 355x?/ 20 erom hspu

Andy o. 230 265 295x6/ 24 hspu

supergirl 145 175 190x?/ subbed

zach 125 145 165x6/ 20 box

Jeremy J. 165 195 210x?/ 20 hspu part purple

David L. 315 375 405x12/ 20 hspu

Ryan v. 165 185 215x?/ 20 hspu

firecracker subbed/ 20 kip hspu

kevin C. 105 125 145x8/ 20 box

Merrick S. 275 200 225x?/ 25 hspu

John M. 155 175 195x?/ 20 hspu

Alex P. 19 220 250x5/ 25 hspu

Casey S. 175 200 205x6/ 40 hspu

Terry b. 195 220 250x12/ 23 hspu

Jackie A. 85 90 105x?/ 20 green red

Ana E. 125 140 160x4?/ 20 green red

Paul 245 245 275x8/ 45 hspu

Allison J. 125 135 175x5/ 40 hspu green?

Silverback 275 315 355x?/ 30 hspu

Benching, then Jumping and Slamming!

Lift:

Bench Press

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

10 Box Jump 24/20"

10 Slam Ball 25/15lbs

  

5 Minute AMRAP

  

Last on: 08 12 11

  

Followed by:

40 GHD Sit-ups

Warm-up:

1. Group Tabata
2. Shoulder Swing x20

MOD:

• Group Snatch 10 Minutes
• Bench Press
• Slam Ball
• Box Jump

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 165 215 220x?/ 3 + 10bj

Special K. 145 175 195x?/ 3 + 1bj scaled

Sicilain 190 25 245x3/ 3 5 BJ scaled

Will B. 175 185 205x?/ 4 10BJ

Becca 65 75 85x? / 4 10BJ

JOker 190 215 245x? / 4 9SB

BAMF 165 185 205x1/ 4 3bj

Heath P. 45 165 185x?/ 4 

Rick B. 195 215 240x8/ 4 1sb

Chris B. traveler 140 160 180x3/ 5 6bj

Justin T. 135 160 180x8/ 4 6bj

Sara A 45 55 55x? / 2 1bj

Ana J. 55 65 70x?/ 7 10bj scaled

Dustin J. 170 195 225x4 / 4 6bj

Kelsey B. 55 65 70x?/ 3 6bj

OMD 155 175 210x?/ 6 1bj

Harold 140 160 180x10/ 4 2bj

Jaime Q. 45 55 55x?/ 3 2bj scaled

Stoner 210 240 270x1/ 8

Mitchel 165 215 225x11/ 3 5bj

John K. 155 165 175x?/ 5 1bj

James B. 135 155 155x?/ 4 3bj

Lusa 65 72 80x3/ 4 7bj

Matt K. 125 145 165x5/ 4

Susie Burpee 55 6 65x8/ 4 scaled

Kristy S. 55 65 75 4 1bj

Belle 55 65 70x?/ 4 5 bj

Dan 125 135 145x?/ 4 2bj

Sam D. 175 195 225x6/ 5 3bj

Craig B. 175 195 225x3/ 5 5bj

Sandy 55 60 65x?/ 4 2bj scaled

Reynold 95 10 125x4/ 4 5bj

Mighty Mouse 55 60 70x5/ 4 10bj

Kit Kat 55 60 70x8/ 4 10bj

Carden 55 60 70x5 4 2bj

Merrick 95 115 135x8 4

Daniel T. 95 115 135x2/ 4

Brian C. 190 215 245x8 / 4 3bj

Markindy 190 215 245x6/ 3

Vista 80 85 105x?/ 6 6bj

Jay B. 160 180 205x6/ 4 1bj

Cornbread 115 135 155x9/ 4 10bj

Casey S. 100 115 135x6/ 6

Logan J 115 135 155x?/ 5 2bj

Chris B. 160 180 205x5/ 5

Shann D. 52 67 87x?/ 4 scaled

Elliot C. 95 115 135x? / 5 10bj

Monkey 85 95 105x?/ 5 4 bj

Grizz 135 155 175x3/ 4 7bj

Will J. 130 155 175x12/ 5 4sb

Chryssi M. 75 75 80x3/ 3 2bj

Andrew S. 110 125 140x8/ 4

David L. 205 245 285x?/ 4 9bj

Bridget M. 5 75 85x5/ 5 8bj

Sam P. 55 65 70x?/ 4 5bj

Corey B. 145 185 205x4/ 5 6bj

Lindsey B. 65 75 85x?/ 6 5bj

Karissa H. 65 75 75x?/ 4 1sb

Supergirl 75 85 100x?/ 5 7bj

Dave G. 95 115 120x5/ 4 10bj

Mo 70 75 85x3/ 4 8bj

Carnivore 35 165 185x5/ 7 3bj

Chris K. 95 125 135x?/ 2 6bj

Chris C. 95 125 135x?/ 4 2sb

Firecracker 90 95 100x?/ 6 7bj

Ryan V. 115 125 45x?/ 4 10bj

Abs 115 125 135x1/ subbed

Hallie K. 75 85 95x?/ 2 5 bj

Dylan W. 95 115 125x?/ 3 5bj

Little G. 65 75 85x?/ 4 2sb

Aaron D. 155  175 195x?/ 4 8bj

James L. 225 255 275x2/6 1 bj

Andy O. 185 185 205/ 6

AJ G. 185 205 225x?/ 5

Brian S. 155 175 195 / 5 2bj

Amelia M. 65 75 85x?/ 4

Juju 65 75 85x?/ 4 1sb

Silverback 185 195 205x4/ 6 7bj

Jonathan E. 85 95 115x8/ 3 4 bj

Mike Jones 225 245 260x4/ 5 7sb

Ashley 80 90 105x7/ 5 7bj

Jackie A. 50 60 75x3/ 4 7bj

Lindsey S. 55 65 75x4/ 4 2sb

Alex P. 145 175 195x3/ 5 10bj

John M. 145 165 175x4/ 5 5 bj

Terry B. 145 175 195x6/ 5 65bj

Ana E. 50 60 65x2/ 4 4bj

Paul H. 170 195 220x3/ 5 1bj