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

More Squatting. It's good for you!

Lift:

Back Squat

  

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

Run 2 miles

For time.

Time Limit: 20 Minutes

Warm-up:

1. Group Tabata
2. Reverse Hyper x10

MOD:

• Back Squat
• Pose Running

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Amelia Practice / 18:58

BAMF 135 165 180 (10) / 15:46

 Marcus 185 215 255 (6) / 22:53

JOker 235 275 305 x6 / 15:25

Ronbo 190 220 270 x10 / 16:14 subbed

Will b. 135 165 195 x5 / 12:35

Steven . 135 155 175 x7 / 17:42

Sicilian 175 205 255 x5 / 15:20 subbed

Special K. 155 180 200x5 / 17:40

Miles 135  185 235 / 19:55

OMD 175 205 225 x5 / 13:29

John R. 160 185 210 x10 / 15:34

Harold R. 185 215 240x7 / 18:56

Dustin J. 205 235 265x5 / 16:39

Ana J. 105 105 105x5/ 18:20 subbed

Chryssi 85 95 105x9/ 22:47

Lindsey 80 95 110x8/ 17:38

Bridget 90 105 120x10/ 17:13

James B. 155 175 165x7/ 17:08

Sam D. 135 155 185x10/ 15:00

Thor 135 155 175x?/ 15:03

luisa 85 100 110x10 / 19:25 (run/row)

Roadrunner 135 150 175x5/ 14:58

Professor ?/ 16:54

Char 85 100 110x?/ 20:29/ row/run

Kristy 70 80 90x?/ 22:00 row/run

Belle 85 100 110x? / 22:30 row/run

Sweet Tea 90 105 120x9 / 17:38

Caralina B. practice @55/ 11:20 subbed scaled

Sharon practice @55 22:22

Mighty Mouse 65 75 85x10/ subbed 2krow

Merrick 145 165 185x? / 15:21

Mat K. 135 155 175x6/ 18:00

Grizz 195 225 255x5/ 18:22

Dan T. 145 165 185x? / 18:02

El Diablo 125 145 160x15/ 15:32

Captain 95 105 120x9/ 19:07

Rick B. 160 180 205x10/ 14:36

Will J. 175 180 265x7/ 13:47

David L. 325 375 405x? / 15:05 scaled 

Slash 75 85 95x5/ 20:52

Lindsey B. 75 85 95x? / 17:88

Corey B. 135 185 205x? / 18:26

Allison J. 110 135 145x? 24:43

Dave G. 85 95 105x? / 15:40

Susie Burpees 75 85 95x?/ 20:52

James L. 185 205 235x?/ 13:05

Andy O. 185 205 235x?/ 14:05

Chris K. 95 15 115x? / 18:58

Supergirl 110 135 145x?/ 19:29

Ryan V. 135 160 170x? / 16:28

David G. 135 155 175x?/ 14:24

Jeremy J. 125 155 155x? / 14:41

Daniel S. 95 125 155x?/ 17:21

Mary F. 35 45 55x?/ 18:50 (2 miles?)

Brian S. 175 205 225x?/ 15:52

ach S. 95 115 135x?/ 14:47

? C. 115 135 155x?/ 14:26

Juju 35 45 55?/ 16:49

Firecracker  ? / 15:38

Alex P. 115 135 155/ 16:40

John M. 115 135 155x?/ 13:34

Michael J.235 275 295x?/ 13:06

Ana E. 85 100 110x?/ 19:00

Paul H. 165 195 220x?/ 16:09

Jackie A.65 75 85x?/ 19:06

Terry B. 135 155 175x?/ 15:27

Chris B. 145 175 195x?/15:50

Jay B. 145 175 195x?/16:15

Casey S. 125 135 144x?/13:42

Ashley H. 95 110 125x?/18:10

Elizabeth W. 85 100 110x?/ 23:24

Gettin' under the BAR!

Today's WOD:

Back Squats 3-3-3-3-3

  

Last on: 04 10 12

  

Followed by:

  

20 Doubleunders

1 Rope Climb

  

7 Minute AMRAP

Warm-up:

1. Pacer Run 400m
2. Reverse Hyper x10
3. Squat x15
4. Back Squat w/50% x5
5. Back Squat w/70%  x3
6. Back Squat w/90% x1

MOD:

• Back Squat
• Doubleunders
• Rope Climb

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joe L.225 all sets / 3+60 

Heath P. 185 195 195 195 195 / 3 +3du

Chryssi M. 140 135 140 140 4 72 singles

Steven L. 195 195 195 195 205 / 2 14du

Terry B. 185 185 185 195 205 / 4 rds RX

Sicilian255 205 225 245 255 3 rds

BAMF 205 all setes. 5 14DU RX

Marcus P. 255 all sets 4

Akina H. j80 all sets 3 9du

Special K. 235 all sets / 3 9du

Jenna 155 155 165 165 165 / 6 RX

John R. 225 all sets / 5 2DU RX

Harold 245 all sets / 2 20 du

Tweety Bird 95 all sets / 3 

Ana 75 all sets/3 80 singles

Dustin J. 275 all sets / 4 20du

Andrew S. 155 185 185 185 185/ 1 10du

Sarge 105 115 125 130 130 / 4

Kim Possible 55 60 65 70 75 /

Elizzabeth B. 65 75 85 85 85/ 2 12 du

Casey S. 165 165 165 170 175 / 7 5 DU RX

Megan M. 85 95 95 95 95 / 4

Craig B. 185 205  205 225 225 / 1 RX

Monkey 165 all sts /8 RX

Roadrunner 165 175 185 190 195 / 5 3DU RX

Carrie S. 105 105 105 115 / 4 RX

Sandy S. 85 95 95 95 95 / 15DU 

Joker 285 295 315 335 / 2 20 DU RX

Stoner 285 295 305 305 305 / 11 RX

Bigfoot 210 225 225 235 245/ 5 1DU RX

Merrick S. 185 195 195 195 200/ 8 RX

KitKat 85 85 90 90 95 / 2 20DU

Rut Row 95 125 125 115 115/ 3 5DU

Cornbread 225 245 255 265 / 6 5DU RX

Amish 275 285 290 290 290/ 11 RX

Jessica H. 65 65 65 70 70 3 12 DU

Mighty Mouse 95 105 105 105 105/ 6 19DU RX

Becca 125 125 135 135 135 / 4 74 singles

Wonderwoman 170 all sets / 6 20DU RX

Natalie A. 135 all sets/ 3 6DU

Grizz 245 255 260 /3 RX

Slash 95 95 95 105 105 / 3 2RC 

Will 225 235 235 235 / 6 RX

Thor subbed/ subbed

Captain 145 all sets/ 4 15DU

El Diablo 185 185 195 205 205 / 6 20DU RX

Abs 135 155 165 15 185 185 / 5 20DU

Silverback 245 all sts/ 5 2DU RX

Stephen M. 185 all sets/ 4 2DU

Geoff B. 225 225 235 245 255 / 7 20DU RX

Megan F. 145 all sets/ 2 20DU

Corey B. 205 205 225 245 255/ 6 80singles

Mike C.175 145 / 6 RX

Carnivore 225 245 245 225 225/ 11 20DU RX

Chris K. 75 75 75 95 95/ 3 80singles

Karissa H. 105 115 125 125 135/ 3

Bridget M. 105 115 125 135 150/ 4

Chrlie  65 75  85 85 95/ 5 10DU

Mo L. 125 125 135 135 135/ 4 3DU 

Allison J. 175 165 165 170 185/ 4

Brian S. 225 235 245 245 255/ 7 3DU RX

Neighbor 165 165 185 185 185/ 4 67 singles

James L. 225 225 245 255/ 4 20DU RX

Andy O. 225 225 245 255/ 9 20DU RX

Supergirl 175 175 155 165 170 170 / 6 20DU RX

 Chance 155 165 175 185 195/ 7 20DU RX

Alex P. 55 165 175 185 200/ 6

Tony C. 165 165 185 185 205/ 5 25 singles

John M. 35 145 155 165 175 / 5 

Chris C. 155 165 175 185 175 / 2 5DU RX

JuJu 65 70 70 75 75 / 5

Andrew R. 15 all sets/ 5 3DU RX

Hallie R. practice/ 

Firecracker ? 

Aaron D. 215 225 245 245 245/ 4 10singles

Joey B. 155 155 155 165 165/ 4 20DU

Dylan W. 135 155 185 195/ 3 7DU

Lindsey S 165 155 145/ 3 80 singles

Darren D. 135 135 155 175 175 / 4 20singles

Thomas W. 155 155 155 175 185/ 3 20DU

Paul H. 245 265 270 275 / 3 2DU 

How strong are you?

Today's WOD:

CrossFit Total

  

Back Squat + Press + Deadlift

  

Warm up each movement immediately before your attempt.

Score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total.

  

Last on: 06 07 11

Warm-up:

1. Row 2 minutes
2. Hip Extension x10
3. Reverse Hyper x10
4. Back Squat w/50% x5
5. Back Squat w/70%  x3
6. Back Squat w/90% x1

MOD:

Back Squat

Press

Deadlift

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joslyn S. 115 60 135 = 310

Standard 365 200 405 = 970

Steven L. 225 125 325 = 575

BAMF 235 155 335 = 725

Tweety Bird 100 55 125 = 280

Will B. 225 155 365 = 745

Jessica D. Practice

Ronbo 325 155 345 = 825

Terry B. Practice

Becca B. 155 85 165 = 405

DJ A. Practice

Marcus P. 315 155 345 = 815

Sicilian 275 155 DNF = 430

Heath P. Practice

John R. 275 125 315 = 715

Coco 95 50 135 = 280

Harold 285 125 325 = 735

Jenna M. 175 70 205 = 450

Megan F. 155 75 175 = 405

Vista B. 115 65 150 = 330

Heather S. 115 65 150 = 330

Andrew S. 225 140 305 = 670

Sarge 145 77 205 = 427

Little G. 155 70 185 =410

Suse Burpees 115 57 135 = 307

Tink 110 62 155 = 327

Grier K. 155 115 245 = 525

Roadrunner 205 95 300 = 600

Merrick 205 95 255 = 555

Stefan W. 255 135 155 = 645

Jeanette 105/ 75/ 180 = 360

Luisa M. 155 65 210 = 420

Belle 135 70 150 = 355

Alexis 155 75 190 = 420

Rich W. 203 185 385 = 875

Craig B. 245 155 275 = 695

Chance 185 125 275 = 585

Sandy S. 125 70 165 = 350

Corey B. 245 155 385 = 785

Bigfoot 265 125 305 = 695

Logan J. 185 105 225 = 505

Mighty Mouse 110 65 140 = 315

Tommy F. 275 145 300 = 720

Tarah 125 65 175 = 365

Ryan V. 175 100 235 = 510

Sweet Tea 165 67 170 = 402 

Casey S. 195 115 255 = 565

Stoner 335 185 455= 975

Thor 275 130 275= 680

Will J. 245 135 315 =695

Darren D. Practice

Flex 275 185 315 =  775

Michael Jack Practice

Carnivore 310 130 385 =825(pr)

Bug 130 65 165 = 360

Monkey 185 90 200 = 475

Devin 315 395 165 =875

Rick B. 26 175 345 =780

Chris W. 175 80 230 =485

Chryssi M. 140 65 175 = 380

Stephen M. 225 125 295 = 645

Jane Ellen 85 60 165 = 310

Slash 105 50 150 = 305

Lindsey 140 65 175 = 380

Karissa 145 65 185 = 395

Natalie A. 165 75 195 = 435

Mike C. 205 90 275 = 570

Bridget M. 155 65 205 = 425

Geoff 225 145 405 = 775

Kristen K. 125 55 165 =345

Captain 160 75 180=415

Amish 35 175 325 =815

El Diablo 205 95 275 = 575

Andres 170 105 215 = 490

Neighbor 215 125 295 =635

Lee 265 145 305 =715

Samantha P. 115 55 145=315

Katie H. 85 50 105=240

Joey B. 195 95 215 =505

Andy O. 305 145 365=815

Jimmy L. 275 165 395=835

John M. 175 115 215 =505

Supergirl 175 85 205=465

JuJu subbed

Fuma 345 175 385 =905

Tony C. 235 125 275=635

Mike J. 350 165 420=935

Brian S. 295 135 385 =815

Ashley H. 140 70 225 =435

Paul H. 285 140 305=730

Ana 145 55 175 =375

Kendall 150 65 180= 395

Elizabeth W. 145 75 175=395

Lindsey S. 145 60 165=370

Alex P. 200 125 270 =595

Pat L. 195 110 250=565

Firecracker 200 75 205=480

Strong Legs on Monday

Today's WOD:

Back Squat 5-5-5-5-5

Last on: 02 20 12

  

Weighted Pull-up 3-3-3

Last on: 01 24 12

Warm-up:

1. Row 3 Minutes
2. Squat x15
3. Reverse Hyper x10
4. Back Squat  w/Bar x10
5. Back Squat w/50% x5
6. Back Squat w/70% x3
7. Back Squat w/90% x2

MOD:

Back Squat

Weighted Pull-up

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

BAMF 205 all sets / bw 4kg 4kg

Ronbo 275 275 295 295 305 / scaled

Will B. 205 185 185 185 185/ 20 24 20kg

Steven L. 165 165 175 175 185/ scaled

Special K. 215 all sets / 4 6 8kg

OMD 235 all sets / 16 24 32kg

Vista 85 all sets / 4 6 6kg

Sarge 115 110 115 115 115 / scaled

Andrew S. 185 all sets / 16 12 12kg

Jenna . 105 115 115 120 130 140 / scaled

Tweetybird 90 all sets (pr) / scaled

Dave (traveler) 125 135 185 205 225/ 14 16 20kg

Harold 215 all sets/ 14kg all sets

Mattew subbed/ bw all sets

James 135 155 155 165 165/ 6 10 14kg

Andres Z. 155 155 165 165 185/ scaled

Bug 125 125 135 135 125/ 4 6 8kg

Char 125 105 105 125 125/ scaled

stoner ?

Rich 225 all sets/ 36 48 52kg

Carrie 105 105 125 125 125/ scaled

Mo 85 105 105 105 105/ scaled

Chevy subbed/ 14kg all sets

 Stoner 225 all sets/ 24 32 32kg

Krissy 55  85 85 85 85/ scaled

Neighbor 165 175 175 180/ 14 16 16kg

Reynold 145 155 165 155/ 12kg all sets

Bigfoot185 195 205 215 215/ 12 14 16g

Fuma 265 245 245 245 245 / 10kg all sets

Francesca practice/ scaled

Jimbo 185 all sets/ 32kg all sets

Logan J. 135 all sets/ 10kg all sets

Lee 175 all sets/ 20kg all sets

Megan D. practice/ 

Marcus 175 all sets/ strict

Flex 225 all sets/ 24 32 40kg all sets

Rachit185 185 205 205 225/ 6 8 12kg 

Natalie 95 105 115 125 135/ scaled

Chris W. 155 all sets/ 4 6 8kg

Merrick 135 155 165 175 185 / 14 16kg 16kg

AJ 205 205 225 235 245 / 4 4 4kg

Will J. 205 205 205 215 225/ 16 16 18kg

Monky 145 all sets/ 

Mike C 135 135 145 145 155/ 14 14 16kg

Kitkat 85 85 85 90 85/ scaled

Pat L. 155 all sets/ 10 12 14kg

Daniel T. 185 all sets/ 6kg all sets

Mike J. 295 225 225 225 225/ 14kg all sets

Ashley H. 60 70 85 85 85/ 2 strict

KarissaH. 85 95 105 115 125

Lindsey 115 all sts/ scaled

Corey 155 all sets/ 6 10 10kg

Casey S. 155 all sets 6 10 10kg

Captain 135 135 135 135 145 6 strict

 El Diablo 185 185 175 175 175 24 24 24kg

Geoff 205 all sets/ 24 24 32

Stephan M. 205 185 185 185 185/ 10 10 14kg

Chryssi 115 115 115 115 125

Bridget 85 95 105 115 125

Slash 7 75 85 85 85/ scaled

Devin 275 all sets/ 16kg all sets

Paul H. 155 165 195 225 225/8 14kg

Ryan V. 115 125 135 135 135 20 all sets

Chris C. 135 135 135 155 175 / 8 14 14kg

Firecracker 165 all sets/ 

Andres 125 145 145 145 145/ scaled

Marky F. 45 all sets/ scaled

Kendall J. 95 95 100 105 115/ scaled

Supergirl 165 155 155 145

Alexis 95 95 100 105 115/ scaled

Little G. 110 all sets/ 6 strict

Juju 60 all sets/ scaled

Carnivore 275 all sets

Becca 95 100 100 100 105/ scaled

Dave G. 135 135 135 125 125/ 4 6 8kg

Corbread 225 all sets/ 20kg all sets

Katie 65 all sets/ scaled

Jeff F. 225 205 205 205 205/ 8 kg all sets

Elizabeth W. 35 55 55 55 55/ scaled

Joey B. 105 105 105 105 105/scaled