Have you signed up for the Open yet?

Today's WOD:

2011 CrossFit Open WOD # 4

  

60 Bar-facing Burpees

30 Overhead Squats 120/90 lbs

10 Muscle-ups

  

10 Minute AMRAP

  

Last on: 04 14 11

  

Followed by:

  

Tabata Box Jumps 24/20" 

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Overhead Squat w/bar x10
4. Ring Dip x10
5. False Grip Ring Pull-up x10
6. Group: Overhead Squat
7. Group: Muscle-up

MOD:

Muscle-up

Overhead Squat

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

OMD 23 OHS  

Special K. 55 burpees

BAMF 2 OHS Scaled

Will B 5 OHS Scaled

Steven L. 60 Burpees

Carrie 5 OHS Scaled

Joslyn S. 57 Burpees

Rick B. 30 OHS scaled

Ronbo 60 Burpees

Krissy 6 OHS

Jorge 15 OhS

Andrew S. 30 OHS Scaled

Harold 3 OHS

Samantha 53 Burpees 

Luisa  1+20 Burpees Scaled

Olivia 1+2OHS Scaled

Kyrie 1+14 Burpees scaled

Chevy 22 OHS

Sandy 1+15OHS Scaled

Jeannette 1+15 Burpees Scaled

Thomas S. 23 OHS Scaled

Merrick 1+6 Burpees Scaled

Tiger 25 OHS Scaled

Matthew  1+ 9OHS Scaled

Bug 1+15 OHS Scaled

Quentin 1+5Dips Scaled

Char 7 OHS Scaled

Belle 2 OHS Scaled

Jeremy 60 Burpees 

Reynold 7OHS Scaled

Elana 30 OHS Scaled

Bigfoot 1Mu Scaled

Kirby 10OHS Scaled

Rich 26 OHS

Andy 12 OhS

Chris 24 OHS Scaled

Robert B. 23 OHS Scaled

Meghan 60 Burpees

Vinny 1 OHS Scaled

Amish 21 OHS

Alisa 5 OHS Scaled

Andrew W. 30 OHS Scaled

Logan L. 13 OhS Scaled

Mo 10 OHS Scaled

Kendall  20 OHS Scaled

Mike C. 24 OhS Scaled

Casey 9 OhS Scaled

Daniel T. 12 OHS Scaled

Ryan 4  OHS Scaled

Greg 55 Burpees

Katie 12 OHS Scaled

Allison 60  Burpees

Chance 29 OHS Scaled

Slash 10 OHS Scaled

Natalie 13 OHS Scaled

Ashley 20 OHS Scaled

Michael 10 OHS

Wonderwoman 19 OHS

Carnivore 9 MU

Stoner 8MU

Firecracker 23OHS

Captain 3OHS

El Diablo 9OHS

Supergirl 13OHS

Brian 20 OHS Scaled

Susan S. 10RD/4PU Scaled

Cornbread 11 OHS

Silverback27OHS

Kaine A. 10OHS Scaled

Thomas T. 3 OHS Scaled

Andres B. 9 OHS Scaled

Jeff P. 10 OHS Scaled

Jeff F. 20 OHS Scaled

Jimbo 9  OHS

Jenna 23 OHS Scaled

Geoff 19 OHS Scaled

Paul 2 OHS Scaled

Ana 10 OHS Scaled

Chris C. 9 OHS Scaled

Darren 60 burpees

Pat 19 OHS Scaled

Kurt 60 burpees

Ox 6 OHS

There's that rope climb!

KitKat w/kitten doing the wod!

Today's WOD:

6 Push Press 120/80lbs

4 Bar-Facing Burpees

2 Rope Climb 

  

15 Minute AMRAP

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Push-ups (Hand release) x10
4. Samson Stretch
5. Bear Complex x2 75/55 lbs

MOD:

Rope Climb

Bar-Facing Burpee

Push Press

Post-WOD:

Personal Challenge Work

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 5 + 6 PP Scaled

Jorge 5 + 1 Burpee Scaled

Will B. 5 Scaled

bamf 7 Scaled

Sarge 4 + 6 PP Scaled

OMD 6 + 1 Rope Climb

Andy 4 + 4 Burpees Scaled

Gustavo 4 Scaled

Stephen K. 5 Scaled

Justin 4 + 1 Rope Climb

Kristen 3 + 6 PP Scaled

Harold 4 Scaled

James 5+1 PP

Jaimi 4+ 4 Burpees Scaled

Louisa 4+ 6PP Scaled

Charlie 7+4 PP Scaled

Mighty Mouse 4 Rounds

Sandy  6 Rounds Scaled

Kim Possible 6 Rounds Scaled

Tink "Lizzy" 5+ 4 Burpees Scaled

Ox 3+Burpees 

Lil Big Foot 5 Rounds Scaled

Cornbread 4+4 Burpees Scaled

Andrew 5+2PP Scaled

Flex 3+4 Burpees

Sara 8 Scaled

Stephen M. 5+2PP Scaled

Chryssi 5+4Burpees Scaled

Alex 7+ 6PP Scaled

Marcelo 4+ 1RC

Ian 5+6 Burpees

Mr. Clean 6+6PP Scaled

Emeka 8+ 4 Burpees Scaled

Natalie 7+ 1 Burpee Scaled

Lily 7+ 4 Burpees Scaled

Patrick 6+ 6 PP Scaled

Diandra 6 Rounds Scaled

Jimbo 6 Rounds

Devin 3 + 6 Scaled

Tuffy 8+ 3 Burpees Scaled

Wonder Woman 5 Rounds

Joseph 6 + 6 PP Scaled

Couchfit 10 Rounds scaled

Counselor 5+ 6PP

Monkey 6+ 3PP

Jason 3+ 1RC Scaled

Tom 7 Rounds Scaled

Carnivore 9+4 Burpees

Danny 3+4 Burpees

Kitkat 7+ 4 Burpees Scaled

Sam 6+4 Burpees Scaled

Speed Racer 3+1 RC

Dylan 6 Rounds Scaled

Deadlifting and Burpees over the bar

Today's WOD:

Deadlift 245/170 lbs

Bar-facing Burpees

  

21-15-9 rep rounds for time.

  

20 minute limit.

Warm-up:

1. Jump Rope 3 Minutes
2. Walking Lunge x16
3. Hip Extension x15
4. Reverse Hyper x15

MOD:

Deadlift

Post-WOD:

Personal Challenge Work

Stretch: Hamstring

CFTally Athlete Results:

bamf 15:09

Ronbo 16:17

Devin 10:47

Stoner 6:22

Rachel 16:55 Scaled

Andy 11:46 Scaled

Patrick 9:53

Special K 16:55 Scaled

Kim Possible 12:24 Scaled

Joker 6:48

Traci 7:42 Scaled

Karen 11:29 Scaled

Alisa 10:53 Scaled

Ian 15:30 Scaled

Marcello 16:45 Scaled

Zach 10:13

Madeline 9:08 Scaled

Rover 13:11

Cornbread 16:30

Jason 15:40

Tony 12:52 Scaled

Speed Racer 14:02 Scaled

JenKen 9:50 Scaled

Danny 14:28 Scaled

Nicole 13:44 Scaled

KitKat 10:15 Scaled

CF Open WOD #4

Today's WOD:

CF Games WOD #4

  

60 Bar-facing burpees

30 Overhead squats 120/90 lbs

10 Muscle-ups

  

10 Minute AMRAP

Warm-up:

1. Row 4 minutes
2. Shoulder ROM
3. Squat Stretch
4. Overhead Squat x10 with bar
5. Snatch 10 in 10

MOD:

• Bar-facing Burpee
• Overhead Squat
• Muscle-up

Post-WOD:

Athlete's Choice

Roll & Stretch

CFTally Athlete Results:

Brennan 60 BB + 6 OHS Scaled

Jolly Green 48 BB

The Standard 60 BB + 5 OHS

Robert 60 BB + 4 OHS Scaled

Professor 60 BB + 11 OHS

Levi 60BB+30OVH + 1MU

Theresa Scaled 60 BB + 7 OHS

Sarge Scaled 53 BB

Ron Scaled 60 BB + 6 OHS

Brian Scaled 60 BB

Mighty Mouse Scaled 60BB + 13 OHS

Anne Scaled 60 BB

Stoner 60 BB + 14 OHS

Rubberman 60 BB + 21 OHS

Yvette Scaled 60 BB + 25 OHS

Little T 60BB+24 OHS