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

Love this!

Today's WOD:

Deadlift 5-5-5 

Last on: 12 02 11

Bench Press 3-3-3

Last on: 12 02 11

  

Followed by:

Plank Hold Partner Wod

12 Push Press 75/55lbs

12 Pull-Up

6 Minute AMRAP

  

2 Persons working together

Warm-up:

1. Row 300m
2. Shoulder ROM
3. Push-up x10
4. Hip Extension x10
5. Hang Snatch x10
6. Group: L-Sit Pull up
7. Group: Deadlift

MOD:

Deadlift

Bench Press

Post-WOD:

Roll out: Shoulders and Upper Back

CFTally Athlete Results:

John R. 225-255-255/165-165-185  5

Bamf 275 285 295/ 165 185 205 3

Jolly G. 225 315 405(1) PR/ 225-135-135 

Chryssi 85 105 105 / 65 75 85 3+6pp scaled

Steven 205 all sets/ 135 145 145/ 3+6PP scaled

Special K. 205 225 245 185 185 205 

Devin 275 all sets/ 185 all sets 6+6PP

Fuma 315 365 375/ 185 210 225 3+ 9PU

OMD 275 315 335 / 18 205 205 5+5PU

Joker 315 335 375/ 225 255 255

Gustavor 135 all sets/ 95 125 135

Harold 225 275 315/ 125 175 195 2_12PP

Jay B 205 allsets/ 85 all sets  5

Chris 205 all sets/ 185 all sets 5

Sam G. 135 all sets/ 75 75 85

Kyrie 105 115 115/ 45 45 50

Samantha P. j105 125 135 / 65 60 60 5+PP

Stephen 245 265 265/ 135 155 175 3+7PP scaled

Becca 105 125 135/ 65 75 85 5+pp

Charlie 105 115 115/ 45 55 55 6

Little G. 125 135 145/ 75 85 90 6

Lewis 155 all sets/ 95 115 115 3+7PP

Bug 145 155 160/ 65 75 75 5 

Sandy 45 145 145/ 75 75 80 3+12PP scaled

Belle 125 135 145/ 65 70 75 4 scaled

Char 135 145 155/ 65 70 75 4 scaled

Missy 145 155 165/ 75 85 95 3+12pp scaled

Elena 95 105 105/ 55-60-65 3+3PP scaled

Jeanette 150 all sets/

Jimbo 275 295 315/ 185/ 7+10PU

Kristen "rutrow" 110 115 125/ 55-60-65 4+6PP scaled

Cornbread 315 365 315/ 165 185 3+3PP

Mo 125 125 135/  2+3PU scaled

Natalie 155-165-175/ ? 2_3PU scaled

Justin "Amish" ?

reynold 205 225 225/ 115 125

Chevy 295 315 315/ 205 225 225 6+6

Kate 85 105 105/ 35 37 381/2 3+3PP scaled

Logan 225 all sets/ 245 all sets 6+6

Logan J. 115 115 135/ 135 135 135  7+6PP

Professor 295 315 295/ 225 7+6PP

Flex 295 315 315/ 225 255 275  6

Will J 225 245 275/  7+6PP

Rick B. 225 255 275  6

Luisa M. 165 165 175/ 65 85 85 3+6PP scaled

Kaine A. 225 all sets/ 205 225 235  3+9PU

Carlos 315 345 395 / 205 225 235  3+9PU

Bridget M. 115 125 125/ 65 all sets  3+10PU

Firecracker 155 165 185/ 95 105 105 4+4PU

Monkey 155 165 175/85 95 85

Chris W. 165 185 215/ 115 115 115  4+8PP

Susie Burpees 105 115 125/ 55 65 65 3+6PP scaled

Mike C. 195 215 235 / 115 125 135  4+8PP

Karissa 105 135 155/ 65 all sets 3+4PU

Ashley H. 115 all sets/ 85 all sets 3+4PU

Allison 105  125 145/ 65 75 85  4.5 scaled

Stoner 315 365 405/ 225 245 265  7+9PU

Brian 315 315 315/ 165 165 185

Susan S. 45 55 65 3+5pu

Wuper G. 165 175 185/ 85 95 105  4+2PP

Chance 295 315 295/ 185 195  7+2PP

Salvador G. 315 365 365/ 185 225 235  5

Alex B. 125 125 125/ 75 all sets/ 4

Corey B. 185 205 215/ 165 185 205  6+1PP

Lindsey B. 105 125 135/ 65 65 70  4.5 scaled

Andy O. 295 315 295 / 185 195

Mary F. 35 55 65/ 35 45 45  3+5PU scaled

Casey S. 185 205 215/ 115 125 135 6+1PU

Captain 145 155 175/ 85 90 95 4+2PP

El Diablo 225 255 245/ 125 135 135  7+9PU

Benching and Sitting

Today's WOD:

10 Bench Press Body Weight

30 Situps

  

4 Rounds for time.

  

Last on: 02 10 11

  

Time Limit: 20 Minutes

Warm-up:

1. Walking Lunge w/rotation x20
2. Shoulder ROM
3. Hip Extenstion x10
4. Chin-up x10
5. Overhead Squat w/bar

MOD:

Bench Press

Sit-up

Post-WOD:

Burpee Challenge: 33

Stretch: Hamstrings

CFTally Athlete Results:

Will B. 11:25 

Bamf 10:37 Scaled

Special K. 3+2BP Scaled

David K. 15:20 Scaled

Amy 12:28 Scaled

Tweety 11:46 Scaled

Joker 10:55

Char. 10:12 Scaled

Luisa 11:22 Scaled

Ian 15:07 Scaled

Corey 9:15 Scaled

Alissa 10:54 Scaled

Mighty Mouse 9:28 Subbed

Stoner 11:12 (BW+10lbs)

Jaime 11:54 Scaled

Tom 12:08 Scaled

Counselor 10:33

Thor 11:26 Scaled

Sandy 11:46 Scaled

Slash 8:37 Scaled

Neighbor 15:53 Scaled

Elizabeth 8:14 Scaled

Silverback 10:56 Scaled

Niloleta 18:53 Scaled

A Real "Guy" Day

Today's WOD:

Deadlift 5-5-5-5

Last on: 10 31 11

  

Followed by:

Bench Press 5-5-5-5

Last on: 10 14 11

Warm-up:

1. Run 400m
2. Samson Stretch
3. Good Morning w/bar x10
4. Reverse Hyper x10
5. Burpee Challenge: 20
6. Warm-up to Deadlift

MOD:

Deadlift

Bench Press

Post-WOD:

Rollout: Athlete's Choice

CFTally Athlete Results:

Will B. 245-245-245-275 / 185-185-185-205

bamf 275-280-285-290 / 135-155-185-135

Harold 225-275-295-305 / 135-185-185-185

Merrick 135-185-185-185 / 135-145-145-145

OMD 275-295-315-315 / 185-205-215-225

Justin B. 225-245-265-285 / 185-205-215-225

Kristen K. 100-115-125-130 / 45-55-60-65

Sara 145-145-155-155 / 65-70-75-75

Andrew 185-225-235-245 / 95-115-135-155

Sandy 105-125-125-125 / 65-70-75-75

Olivia 125-125-125-125 / 60-60-60-60

Chelsea 105-125-125-145 / 60-65-70-70

Charlotte 115-125-125-145 / 65-65-75-75

Belle 105-115-115-115 / 65-65-75-75

Krysta 115-115-115-115 / 60-65-70-70

Bigfoot 210-225-245-250PR / 155-165-175-180PR

Special K 225-245-245-245 / 155-165-185-185

Reynold 205-205-205-205 / 95-95-115-125

Ryan V. 155-175-185-195 / 95-115-135-135

Mighty Mouse 125-130-135-125 / 70-75-80-75

Kim Possible 115-115-115-115 / 70-75-75-75

Fuma 315-315-315-345 / 225-205-205-205

Chevy 275-295-295-295 / 185-205-205-215

Lily 125-155-165-165 / 70-70-70-85

Natalie 155-165-165-165 / 55-70-70-70

Andy 315-315-315-325 / 165-175-185-185

Dave 175-175-175-175 / 115-135-115-115

Jaimi 130-135-140-145 / 60-65-70-75

Slash 125-130-135-140 / 45-55-60-65

BMR 145-150-150-150 / 85-90-90-90

Carlos 295-295-295-295 / 185-185-205-205

Dylan 185-185-185-185 / 105-105-115-135(2)

Lauren G. 155-155-145-145 / 75-80-85-90

Neighbor 205-225-225-225 / 135-165-165-165

Jorge 255-255-255-255 / 185-185-185-185

Chris W. 155-155-155-155 / 75-75-75-75

Sweet Tea 125-125-125-125 / 65-65-65-65

Chance 225-225-225-225 / 185-185-185-185

Brian S. 245-245-245-245 / 155-155-155-155

Chryssi 125-125-125-125 / 

Stephen M. 225-225-225 / 135-145

SuperGirl 165-165-165-165 / 85-85-85-85

Danny 225-225-225-225 / 115-135-135-135

Nicole B. 145-145-145-145 / 75-75-75-75

Ox 345-345-345-345 / 185-185-185-185

Carnivore 345-345-345-345 / 185-185-185-185

Squatting and Benching

90 lbs isn't enough for Joker. No!

Today's WOD:

Back Squat 5-5-3-3-2-2

Last on: 08 16 11

 

Bench Press 7-7-5-5-3-3

Last on: 07 26 11

 

Followed by:

Sled Run x2 90/60 lbs

Warm-up:

1. Bear Crawl x4 (long side)
2. Shoulder ROM
3. Hip Extension x10
4. Reverse Hyper x15
5. Warm up each movement.

MOD:

Back Squat

Bench Press

Post-WOD:

CFTally Athlete Results:

Will B. 135-165-175-185-195 / 135-155-175-185-205(1)-185

bamf 135-165-185-205-215 / 135-155-165-185-195(1)

Sicilian 135-165-225-225-275-305 / 185-215-225-225-245-275(0)

Sarge 105-105-125-130-145 / 55-55-60-60-60-60

Stoner 275 / 225(4)-235(4)-235(4)

Joker 225-245-265-285-315-335(0) / 135-155-195-205-225-245(0)

Andy 135-135-155-175-175-205 / 135-135-155-155-175-185

Stephen K. 95-95-105-105-135(1) / 95-125-135(2)

Olivia 55-55-60-60-65-65/ 45-50-50-50-50-55

Kristen 80-80-90-90-100-105 / 45-55-60(1)-50-55(2)-55(0)

Justin 205-205-225-245-255-255 / 185-185-205(4)-205(4)-221(1)-205

OMD 185-205-225-235-245-255(1) / 155-165-185-195(4)-205(2)

Belle 85-90-95-100-105 / 50-50-60-65-70

Charlotte 85-90-95-100-105 / 50-50-60-70

Mr. Clean 135-135-155-155-165-165 / 95-15-135-135-165

Louisa Practice/ 50-50-60-65-65-60-60

Couchfit 225-235-245-265-275-285 / 185-1095-205-215-225-230

Andrew Practice / 95-115-135-165

Flex 185-185-225-225-245-250 / 135-165-185-205-245-275

Big Foot 165-175-195-195-205-215 / 155-155-165-135-145-155

James 155-175-185-205-205-025-215 / 175-185-185-155-155-175

Professor 185-185-205-225-225-225 / 135-155-185-205-225-225

Will 185-185-205-205-215-215 / 155-155-165-165-135

Courtney 85-95-105-115-125-125 / 55-65-75-85-95-100

Sandy 85-95-95-95-105(0) / 55-65-70-75-70-80

Cornbread 255-255-255-255-255 / 115-115-125-125-125-125

BMR 85-105-115-125-135-135 / 65-75-85-95-100-100

Sara 85-105-115-125-125-125 / 60-65-70-75-80-80

Tuffy 105-110-115-120-125-130 / 60-65-70-75-80-80

Susie Burpee 85-90-95-100-100 105(1) / 55-60-65-70-75(1)

Lauren 85-95-105-115-120 / 60-65-70-75-80

Chryssi 85-85-95-95

Stephen 135-155-165-175-185

Alex 225-235-255-275-315(1)

Zack 225-235-255-275-315-345

Counselor / 185-185-215-225-245-250(2)

Slash 65-75-80-85-90-95 / 55-60-65-60-60-60

Mike 185-185-195-195-205-205 / 135-135-140-145-140-140

Danny 185-185-195-195-195-205 / 115-115-125-115-125-125

Nicole 105-115-120-125-135-140PR / 55-65-75-80-85

Firecracker 125-145-155-165-175 / 65-75-85-85-95-95

SuperGirl 105-125-145-145-145-150 / 65-65-75-80-85-85

Carnivore 205-235-255-265-285-295(0) / 135-165-175-185-195-205

Joseph 135-155-175-175-185-185 / 135-155-175-185-195-205