Team Decisions...Either This or That

Today's WOD:

Either This or That...Partner Wednesday

  

Run 800m OR Farmers Walk 200m with two 45/35 lb Dumbbells

70 Kettlebell Swings 24/16 kg OR 30 Kettlebell Snatches 16/12 kg

70 Pop-Ups (burpee w/o push-up) OR 30 Burpees

70 Ring Rows OR 20 Muscle-ups

70 Hand Release Push-ups OR  30 Weighted Push-ups 35/15lbs

Run 200m backwards OR Walking Lunge to Stop sign

70 Squats OR 10 Rope Climbs

For Time.

Both partners must choose the same option. Only one works at a time but all run.

Time Limit: 25 Minutes

Warm-up:

1. Jump Rope 5 Minute AMRAP
2. Squat Jump x10
3. Shoulder Swing x10
4. Overhead Squat w/bar x10

MOD:

Ring Rows

Rope Climb

Kettlebell Swing

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

John R. 102DU 18:50 with Terry

Joker 105DU 15:41 with Will

Terry 76DU 18:50 with John R.

Steven L. 60DU 15:22 with Bill

Jessica D. 420 S. 23:46 with Joslyn

Joslyn S 433S 23:46 with Jessica

Heath P. 93DU 21:05 with Marcus

Will B. 30DU 15:41 with Joker

Marcus 400S 21:05 with Bill

The Sicilian 260S 22:04 with Ronbo

Beca B. 20DU 15:35 1/2 Alone

Joe L. 95S 21:44 with Special K.

Special K. 55DU 21:44 with Joe

OMD 228DU 10:57 with Collin

Rick B. 22DU 16:15 with Harold

Harold 61DU 16:15 with Rick

Samantha G. 324S 21:54 with Coco

Coco 320S 22:54 with Sam

Matthew K. 17:32 with traveler

Sarge 19:21 with Sarge

James B. 19:21 with Sarge

Sandy S. 10DUs 19:04 with Luisa

Erin 420S 19:05 with Charlotte

Charlotte 4DU 19:05 wit Erin

Luisa 80DU's 19:04 with Sandy

Chance 197DU 11:50 with Rich

Road Runner 70DUs 14:06 with Craig

Craig 45DU 14:06 with Roadrunner

Rich 200DU 11:50 with Chance

Jessica H. 28DU 24:23 with Kim

Kim Possible 61DU 24:23 with Jessica

Amish 405DU 15:11 with Rutrow (Amish-most Doubleunders!)

Rutrow 350S 15:11 with Amish

Cornbread 185DU 15:48 with Casey

Jimmy 703S 10:42 with Andy

Andy O 256DU 10:42 with Jimmy (fastest team time!)

Alex M. 545S ? with Daniel T.

Daniel T. 380S ? with Alex

Casey 178DU 15:48 with Cornbread

Lindsey S. 450S 23:24 alone 1/2

Stoner 220DU 12:20 with Carnivore

Ryan V. 38DU 21:24 with Joey

Joey B. 403 Singles 21:24 with Ryan

Tarah R. 512 singles 20:06 with Jami

Justin T. 161 DU 12:12 with John

Carnivore 200DU 12:20 with Stoner

Bug sub 20:06 with Tarah

John H. 231DU 12:12 with Justin

Firecracker 130DU 15:53 with Monkey

Vista 18:51 with BMR

Monkey 218DU 15:53 With Firecracker

Allison J. 150S 21:23 with Susie

Stephen M. 14:57 1/2 alone

Jeff P. 70DU 16:22 with Chris

Bridget 17:52 with Natalie

BMR 18:51 with Vista

Chris C. 16:22 with Jeff P.

Megan 18:36 with Danielle

Natalie A. 17:52 with Briddget 

Susie Burpee 21:23 with Allison

Jimbo 260DU 12:20 with Silverback

Silverback 75DU 12:20 with Jimbo

Aaron 400S 15:35 with Corey

Mary F. 233S 18:34 1/2 alone

John M. 560S 17:17 ith Andres

Andre 55DU 17:17 with John

Jenna M. 207DU 15:30 with Lindsey

Supergirl 198DU 16:40 with Wonderwoman

Lindsey B. 127DU 15:30 with Jenna

Corey B. 15:35 with Aaron

Wonderwoman 165DU 16:40 with Supergirl

Geoff B. 380DU 18:11 with Elizabeth

Tony C. 553S 13:21 with Miquel

Stefan W. 57DU 13:03 with Alex

Alex P 489S 13:03 with Stefan

Ashley H. 420 S. 15:30 with Michael

Eliabeth W 145S 15:30 with Geoff

Miquel D. 500S 13:21 with Tony

Michael J. 95DU 15:36 with Ashley

Death by 10m Burpee Style

Today's WOD:

Death by 10m Burpee Style

  

Sprint 10m then 2 sprints the second minute…

Perform one burpee at each turn.

  

Last on: 03 03 11

  

Followed by:

  

CrossFit Dodgeball

Athlete's Choice

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Indian Run 400m
3. Jumping Jacks x20
4. Walking Lunge w/rotation 20 steps
5. Hip Extension x15
6. Pose Jumping rope

MOD:

Pose running

Burpee

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

BAMF 9 8 sprints 

Becca 10 rounds 9 sprints

Standard 9 rounds 7 sprints

Steven L. 9 rounds 9 sprints

Will B. 10 rounds 10 sprints

Joslyn 8 rounds 7 sprints

Special K. 8 rounds 7 sprints

BMR 9 rounds 8 sprints

Samatha G. 7 rounds 6 sprints

Andrew 9 rounds 8 sprints

Harold 9 rounds 9 sprints

Jeremy 9 rounds 4 sprints

Natalie 8 rounds 6 sprints

Sandy 6 rounds 5 sprints

Krissy 7 rounds

Eric 8 rounds

Mo 9 rounds

Bug 10 rounds

Will J. 10 rounds 10 sprints

Mike J. 9 rounds

Rich W. 12 rounds

Francesca 8 rounds 7 sprints

Reynol 11 rounds 5 sprints

Cornbread 9 rounds 9 sprints

Karen (traveler) 6 rounds

Joker 9 rounds 6 sprints

Flex 9 rounds 9 sprints

Sarge 7 rounds

Daniel T 7 rounds 7 sprints

katie 5 rounds 

Geoff 9 9 sprints

Ashley H. 7 rounds 5 sprints

Logan J. 9 rounds 9 sprints

Susie Burpees 7 rounds 6 sprints

Karissa H. 7 rounds 6 sprints

Casey S. 9 rounds 9 sprints

Little G. 8 rounds and 7 sprints

KitKat 8 rounds 7 sprints

Ryan M. 11 rounds 9 sprints

Carlos N. 9 rounds 

Mike C. 10 rounds 9 sprints

Andres R. 8 rounds

Jenna M. 9 rounds 9 sprints

Captain 8 rounds 8 sprints

El Diablo 9 rounds

Chris W. 8 rounds 8 sprints

Jimbo 11 rounds 10 sprints

Darren 6 rounds 4 sprints

Robert B. 8 rounds 8 sprints

Silverback 10 rounds 9 sprints

Yes! More Burpees!

Today's WOD:

Run 1 mile (1,600m)

50 Doubleunders

Row 500m

50 Burpees

  

For time.

  

Time Limit: 25 Minutes

Warm-up:

1. Jump Rope 5 Minute AMRAP
2. Walking Lunge w/rotation
3. Hand Release Push-up x10
4. L-sit Pull-up x10
5. Good Morning w/bar x15

MOD:

Jump Rope Technique

Pose Running Drills

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Chryssi M. 480singles 25:00 scaled

Joslyn 249 singles 25:00 scaled

Bamf 144du 19:41

Will B. 634 singles 18:15 scaled

Standard 100du 23:48

Special K. 41du 24:27

OMD 278du 13:03

Jenna M. 219du 15:19

Gustavo G. 478 singles 22:00 scaled

Samantha G. 265 singles 24:00 scaled

Collin L. 515 singles  14:57 singles

heather S. 552 singles 17:52 scaled

Vista B. 415 singles 15:27 scaled

Tweety Bird 650 singles 17:36 scaled

Harold R. 40du 19:52

Meghan W. 65du 19:05

Luisa 547 singles 25:00 dnf 

Mo 535 singles 25:47 scaled

Jeannette G. 290 singles 22:31 scaled

Tiger 125 du 16:01

Chevy -- 14:44

Sandy S. 200 singles 20:20 scaled

Grier K 501 singles 20:04 scaled

John (travelor) 546 singles 20:03 scaled

Alexis 350 singles 20:02 scaled

Bug 117du 18:27

Joker 147du 15:15

Mike C. 460 singles 16:01 scaled

Thomas W. 453 singles 18:15 scaled

Alisa 505 singles 21:44 scaled

Carlos 55du 19:00

Stephen M. 537 singles 22:55

Natalie 110du 20:00

Kim Possible -- 19:16 scaled

Mighty Mouse 224du 17:06

Grizz 51du 25:00 dnf

Will J. 135du 15:34

Ryan V. 37du 21:19

Charlie girl 70du 27:19

Stefan W. 6:05singles 15:48 scaled

Logan J. 70du 18:50

Francesca P. 460 singles 24:00scaled

Flex 49du 20:07

Amish 215du  13:53

Rick B. 525 singles 16:04 scaled

Michael J. 411 singles 16:31 scaled

Carnivore 205du 12:17 (fastest time)

Jorge C. 260du 18:35

Monkey 248du 16:25

Slash 46du 20:37

Katie H. 190 singles 20:54 saled

Bridget M. 625 singles 19:23 caled

Allison J. 426 singles 24:28 scaled

Merrick S. 110du 17:56

Karrissa H. 465 singles 22:46 scaled

Casey S. 28du 15:48 scaled

Casey S. 28du 15:48 scaled

Danielle G. 360 singles 21:41 scaled

Megan M. 508 singles 18:45 scaled

Robert B. 458 singles 17:44 scaled

Darren 330 singles 25:00 scaled

Brian J. 55du 18:20

Fuma 509 singles 19:08 scaled

Supergirl 204du 17:14

Lindsey 656 singles 18:42 scaled

Corey 565 singles 16:24 scaled

Chance 205du 13:44

AJ 22du 15:04 scaled

Andy 200du 13:32

Captain 96du 19:10

El Diablo 252du 13:52

Chris B. 522 singles 16:45 scaled

Stoner 280 du 13:46

Michael(traveler) 230du 18:08

Justin --16:28 scaled

Rachit -- 16:55 scaled

Silverback -- 15:50

Firecracker 172du  14:39

Jimbo 213du 13:08

Carrie 376 singles 19:57 scaled

Paul H. 9du 22:24

Ana E. 56du 20:33

Chris c. 475 singles 15:51 scaled

Andres R. 523 singles 18:22 scaled

Geoff 226 du 13:08

Bang! The 2012 CrossFit Games Open Begins

Today's WOD:

2012 CrossFit Open Wod#1

  

Burpees 7 Minute AMRAP

  

Athlete must touch an object that is 6" about their max reach with both hands.

Begin in the standing position then touch the ground with chest and hips then jump and touch with both hands.

Followed by:

  

GHR 3-3-3

6 Rope Climb

Warm-up:

1. Row 2 minutes
2. Squat Jumps x10
3. Squat Stretch
4. Reverse Hyper x15
5. Push-up x10
6. Walking Lunge x10

MOD:

burpee

Glute Ham Raises

Rope Climb

Post-WOD:

Roll & Stretch: Athlete's choice

CFTally Athlete Results:

Bamf 53

Chrssi 54

Steven 52

Joshlyn 59

Special K. 47

Joker 70

Collin L. 79

Heather S. 68

Jenna M. 60

AJ 69

Megan F. 50

Andrew S. 68

Jay B. 66

Chris B. 61

John R. 67

Harold 70

Sarge 47

Little G. 60

Danny G. 54

Samantha P. 57

Francesca 50

Lewis N. 49

Alex F. 71

Quentin 86

Rich 96

Stephen M. 60

Belle 58

Michael 58

Cornbread 72

Luisa 56

Jeanette 50

Mr. Clean 53

Bug 70

Mo 59

Natalie 53

Reynold 82

flex 57

Mighty Mouse 80

Alisa 52

Katie H. 38

Rutrow 100

Amish 98

Casey S. 85

Will J. 86

Rick B. 92

Chevy *66 (injury)

Kaine A. 65

Allison J. 43

Captain 73

El Diablo 77

Jeff P. 67

Carrie S. 64

Monkey 72

Bridget M. 56

Mike C. 90

Firecracker 86

Slash 54

Karissa H. 61

Michael J. 66

Ashley H. 70

Dylan 60

Neighbor 61

Brian 62

Chance 87

Andy 101

Susan 66

Jimbo 106 (most burpee's today)

Justin Burns 96

Stoner 93

Rachit 65

Danielle 55

Ana 54

Chris 74

Geoff 87

Will 71

Megan 54

Paul 61

What are burpees for anyway?

Today's WOD:

100 Burpees for time.

  

Last on: 11 04 11

  

Time Limit: 18 Minutes

  

Followed by:

  

Weighted Pull-up 3-3-3-3

  

Last on: 11 11 11

  

Optional: Team Sled Run 135/95 lbs

Warm-up:

1. Walking Lunge w/Rotation x10
2. Pull-up  x10
3. Toes-to-Bar x10
4. Hip Extension x10
5. Group: Burgerner Warm-up
6. Group: Clean
7. Clean 10 in 10

MOD:

Burpee

Weighted Pull-up

 

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

David K. 1739 / scaled

Sarge 15:55 / scaled

Ronbo 15:28 / scaled

Steven L. 18:05 / scaled

Will B. 9:56(pr) / 20kg/ 16kg

Bamf 11:06(pr) / bw-6kg-4kg

Special K. 15:06 / 6kg

Jorge C. 11:36 / BW

OMD 6:09 / 20kg-32kg-32kg

Krissy H. 14:40/ scaled

John R. 12:20 / 8kg

Jill R. 14:35 / scaled

Samantha G. 21:35 / scaled

Harold R. 11:48 / 10kg

Tweety Bird 12:57 / scaled

Jenna M. 13:45 / scaled

Stoner 5:58 / 2kg-32kg-32kg

Luisa 11:42 / scaled

Sandy 13:00 / scaled

Merrick 12:01/ 8kg

Vicki 11:25 / scaled

Missy 11:20 / scaled

Joker 8:49 / 14kg

Clara 8:58 / scaled

Charlie 18:49 / scaled

Tiger 7:57 / 10kg

Corey 8:37 / 

Elana 12:58 / scaled

Kristen 7:35 / scaled

Chevy 7:55 / 12kg

Justina 9:04 / scaled

Cornbread 10:44 / 20kg

Mike C. 10:13/ 20kg

Thomas 14:25 / BW

Flex 12:19/ 24kg-32kg-40kg(1)

Ryan 11:52 / 10kg

Reynold 11:24 / 8kg-8kg-10kg

Char 12:09 / scaled

Belle 13:11/ scaled

Natalie 12:49 / scaled

Mighty Mouse subbed / 10kg10kg-12kg(1)

Jaimi 9:47

Will J. 7:57

Jeff F. 8:58 / 6kg-6kg-6kg

Standard 14:36/ 

Thor 10:09 / 8kg-8kg-8kg

Bigfoot 4:48 -best male time /16kg-16kg-20kg

CoCo 13:43/ 

Quentin 8:40/

Logan 10:30

Chris W. 10:04/ BW

Andrew W. 7:57/

Allison J. 13:53/ scaled

Monkey / 8:56/ BW

Burpees 11:30/ scaled

Justin B. 6:13 / 16kg-14kg

Rick B. 8:06 / BW, 10kg

Paul H. 12:17/ BW-8Kg

Slash 12:50/ scaled

Michael J. 13:29/ 12kg

Karissa 12:46/ scaled

Danny 8:09/ 20kg-20kg-20kg

Captain 9:59/ 

Andy 6:15(jpr)/ 20kg-20kg-24kg

Brian 8:30/

Lindsey 12:25/ scaled

Chris 13:12/ scaled

Robert 13:00/ 6-8-10kg

Darren 18:00 scaled

Andres 13:37/ scaled

Wonderwomen 9:32/ BW

Firecracker 7:24/ best girl time

Geoff 7:47/ 16kg-16kg-16kg

Chris B. 10:58/

Jay 11:46 / BW