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

21-15-9

Today's WOD:

Box Jump 24/20"

Kettlebell Swing 32/24kg

Sumo Deadlift High-Pull 75/55 lbs

  

21-15-9 reps for time.

  

Time Limit: 12 Minutes

Last on: 02 25 10

  

Followed by:

GHR 7-7-7-7

Warm-up:

1. Burpee Wave x10
2. Reverse Hyper x12
3. Squat Jump x10
4. Bridge Hold x2

MOD:

• Kettlebell Swing
• Sumo Deadlift High Pull

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joker 8:41 RX

Steven L. 12:00

Standard 12:00 RX

Joslyn S. 11:49

Special K. 13:14 RX

John R. 11:07 RX

BAMF 9:33 RX

Becca 8:55

Will B. 11:32

Andrew S. 10:00

Coco 10:11

Heather 9:58

Collin L. 7:24 RX

Ana J. 7:08

Dustin J. 10:20

Matt K. 9:19

Lindsey 11:33

Professor 8:02 RX

Sam (visitor) 9:25 RX

Belle 9:45

Jessica S. 8:45

Bug 8:40

Roadrunner 12:05

Cornbread 11:25

Marcello 12:13

Mo. 9:16

Jeremy 12:00 (up to 9 bj)

Dan T. 11:25

Dan S. 10:18

Jeff F. 11:33 RX

Alex M. 12:00 (up to 9 BJ)

Rick B. 9:00 RX

Sweet T. 14:19 RX

Tony C. 9:37 RX

Stephen M. 12:00

Chryssi M. 12:00

Karissa 11:01

Bridget 12:00 subbed

Corey B. 9:46 RX

Linsey B. 9:03 RX

Justin B. 10:59 RX

Vista 7:50

Jenna M. 8:49 RX

James L. 7:00 RX

Andy O. 8:21 RX

David L. 9:07

Mary F. 12:00

Harold 12:00

Wonderwoman 8:48 RX

Allison 11:58

Jaima S. 10:01

Patrick L. 8:25

Firecracker 8:47 subbed

Little G. 11:50

Kelsey (traeler) 7:01 RX

Marcus 12:00 (up to 2 rds + 5 bj)

Dylan 11:57

Abs 8:33

Aaron 10:42

Alex P. 7:50

John M. 8:09

Ana E. 12:00

Paul H. 8:32

Michael J. 8:08 RX

Ashley H. 11:44

Jackie A. 9:42

Elizabeth W. 11:24

Ever been in a Fight Gone Bad?

Today's WOD:

Fight Gone Bad

  

Wall ball, 20/14 lbs 10ft

Sumo Deadlift High-pull, 75 pounds (Reps)

Box Jump, 20" 

Push-press, 75/55lbs

Row for Calories

  

3 Rounds

Last on: 09 27 11 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

Warm-up:

1. Row 500m
2. Group Tabata
3. Back Extension x15
4. Hip Extension x10
5. Shoulder Swing x10

MOD:

• Wall Ball
• Sumo Deadlift High Pull
• Push Press

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Joslyn S. 125

Steven L. 196 RX

Heath 186 RX

Joe L. 181 

Sicilian 151

Ryan (traveler) 249 RX

Special K. 188 RX

Joker 227 RX

Terry B. 23 RX

Bamf 233 RX

Marcus 160 RX

Akina 118

Becca 177 RX

Harold 182 RX

Dustin J. 222 RX

Heather S. 208 RX

Collin L. 277 RX

John R. 233 RX

Andrew S. 210 RX

Ana J. 277

Sarge 201

Matthew K. 212 RX

Thomas W. 181 RX

Joey B. 207 RX

Sandy S. 142 

Luisa M. 197 RX

Charlotte 197

Mo L. 159 RX

Elizabeth B. 149 RX

Wonderwoman 218 RX

Thor 181 RX

Bigfoot 241 RX

Rutrow 200

Merrick 222 RX

Roadrunner 198 RX

Carnivore 351 RX (highest reps)

Stoner 310 RX

Craig 221 RX

Amish 315 RX

Geoff 291 RX

James L. 264 RX

 Andy O. 241 RX

Jessica 149 

Diablo 225 (pr) RX

Slash 156

Will J. 246RX

Little G. 172

Vista B. 192RX

Silverback 297RX

Jimbo 282RX

Monkey 250 (pr) RX

JuJu 185 

Bridget 221RX

Lindsey B. 226RX

Corey B. 183RX

Mike C. 229 RX

Karissa H. 150RX

Dave G. 190 RX

Megan F. 163

Brian S. 174 RX

Captain 174 RX

Jenna M. 237 RX

Jeremey J. 169 RX

paul H. 214 RX

Cornbread 206 RX

Tpny C. 241 RX

Natalie A. 119 RX (sick)

Andrew S. 154 RX

John M. 197 RX

Casey S. 243 RX

Carrie S. 201 RX

Will B. 225 RX

Fuma 234 RX

Sam P. 168 RX

Mike JOnes 255 RX

Ales P.241 RX

Patrick L. 212 RX

Aaron D. 179 RX

Miqul D. 224 RX

Pull-ups, Box Jumps and Dashing!

Today's WOD:

6 Chest-to-Bar Pull-ups

6 Box Jumps 30/24

Dumpster Dash

 

6 Rounds for time.

Time limit: 20 Minutes

 

Followed by:

  

Jump Rope 5 Minute AMRAP

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Sprint Team Run 400m
3. Squat Jump x10
4. Reverse Hyper x10
5. Wall Climber x3
6. Clean & Jerk 5 in 5

MOD:

Clean & Jerk

Chest-to-bar Pull-up

Box Jump

Post-WOD:

Roll out: Shoulders

CFTally Athlete Results:

Standard 16:01

John R. 11:20

Heath P 16:27 scaled

Steven L. 13:35 scaled

Bamf 16:35

Special K. 16:26 scaled

OMD 7:58

Ashley H. 13:10 scaled

Claudia T. 16:03 scaled

Coco 12:20 scaled

Jane Ellen 15:43 scaled

Tweety Bird 12:20 scaled

Heather s. 11:35 scaled

Collin L. 11:34 

Sam G. 15:26 scaled

Harold R. 16:31 scaled

Joker 10:15

Jenna M. 11:07 scaled

Alisa G. 13:57 scaled

Lewis N. 18:27 scaled

Sarge 14:52 scaled

Eddie D. 20:19

Chance 8:41

Andy O. 9:21

Craig B. 10:24

Merrick S. 11:01

Luisa M 13:43 scaled

Charlie 11:57 scaled

Alexis P. 15:45 scaled

Jeanette 17:19 scaled

Little G. 15:55 scaled

Tink 13:04 scaled

Natalie A. 14:21 scaled

Grier F. 14:27 scaled

 Kendall 15:08 scaled

Belle 12:38 scaled

Thor 11:23 scaled

Bigfoot 8:23 subbed

Carrie S. 12:30 scaled

Megan M. 14:00 scaled

Bug 15:01

Casey S. 10:17

Logan 11:37

Ryan V. 12:34

Marcus P 18:30 scaled

Mo L. 12:38 scaled

Jeff P. 12:37 scaled

Fuma 12:29 scaled

Rutrow 11:27 scaled

Amish 8:56

Carlos N. 10:34 

Mike C. 11:39

Slash 15:30 scaled

Jimbo 8:02

Silverback 8:30

Bridget M. 10:50 scaled

Money 10:34

Burpees 12:42 scaled

Geoff B. 10:05 

Joey B. 13:50 scaled

Jeff F. 10:28

Hallie R. 20:00 scaled

Stoner 7:47

Neighbor 14:50

Lee 10:54

AJ 10:41

Andres R. 12:17 scaled

Tony C. 11:13 scaled

Dylan W. 13:46 scaled

Cornbread 11:15

JuJu 17:27 scaled

Stefan W. 10:25 scaled

Wonderwoman 11:22

Jay B. 9:52

Ryan M. 8:43

Thomas W. 13:17 scaled

Robert B. 11:45 scaled

Paul H. 11:50 scaled

Ana G. 14:14 scaled

Elizabeth W. 14:50 scaled

Darren D. 14:30 scaled

Run, Fun, Run

Today's WOD:

Run 800m 

50 Sit-ups

50 Box Jumps 24/20"

25 Knees-to-Elbows

Run 800m

  

For time.

Last on: 02 23 11

Time Limit: 18 Minutes

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Indian Run 400m
3. Good Morning w/bar x10
4. Walking Lunge x10
5. Clean & Jerk 10 in 10

MOD:

Pose Running

Knees-to-elbows

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Ronbo 18:00 scaled

Steven L. 18:38 scaled

Special K. 22:45

Bamf 17:07

Joslyn 18:45 scaled

Heath 20:00 scaled

OMD 11:37

Chance 12:50

Collin L. 14:30 

Joker 13:48 

Heather S. 16:00 scaled

Lee 16:33

Coco 18:00 scaled

Andrew S. 17:22 scaled

Jenna 15:01 scaled

Samantha G. 18:00 scaled

Harold  18:17 

Little G. 17:58 

Fran 19:20 scaled

Alexis 21:20 scaled

Rick 13:44

Matthew K. DNF injury

James 19:23

Alisa 18:00

Tink 16:57

Carrie 18:56

Lewis 23:32 scaled

Kyrie 18:00 scaled

Bug 18:01

Mighty Mouse 16:09

Thomas 16:17

Bigfoot 12:11

Roadrunner 17:01 subbed

Megan 17:50 scaled

Krissy 17:55 scaled

Becca 15:59 scaled

Erin 16:47 scaled

Will J. 14:19

charlie 17:49 scaled

Vista 14:42

Flex 16:56

Daniel T. 21:50

Carlos 16:13

Carnivore 11:13 (fastest time!)

Rutrow 16:21 subbed/scaled

Amish 13:00

Bridget 16:44 scaled

Geoff 12:19

Abs 17:39 scaled

Karissa 18:45 scaled

Ryan V. 16:51

Ashley H. 18:30 scaled

Natalie 19:11 scaled

Will B. 13:53

Brian S. 16:34

Sarge 19:30 scaled

Dylan 18:59 scaled

JuJu 17:47 scaled

Dave G. 17:54

Joey B. 17:59 scaled

SuperGirl 15:54

Cornbread 16:35

El Diablo 12:47

Captain 17:14

Corey 17:52

Lindsey 17:06 scaled

Jeff F. 16:21 scaled

Andy 12:47

KitKat 17:25 scaled

Jay B. 14:57

Wonder Woman 15:00

Ryan M. 12:59

Alex P. 14:34 scaled

Andrees R. 15:07 scaled

Mike C. 13:22

Gustavo 18:57 scaled

Casey S. 12:42

Elizabeth W. 18:24 scaled

Chris C. 14:15

Patrick L. 13:40