Chin-ups/Burpees/Pull-ups . . . Interrupted by Heavy Cleans

Rocking the new pull-up bars!

Today's WOD:

2 Cleans (Power or Squat) 185/125 lbs

  

Every minute on the minute then:

  

5 Chin-ups

6 Burpees

7 Pull-ups

  

10 minute AMRAP

  

followed by:

Jump Rope 5 minute AMRAP

Warm-up:

1. Row 3 minutes
2. Reverse Hyper x15
3. Rack Stretch
4. Ring Dips x10
5. Power Clean x10

MOD:

Chin-ups

Power Clean

Post-WOD:

Roll-out: Shoulders & Back

CFTally Athlete Results:

Firecracker (Rachel) 18 Cleans / 3 Rounds + 6 Burpees Scaled / 99DU

bamf 14 Cleans / 3 Rounds + 4 Burpees Scaled / 100DU

Ronbo 18 Cleans / 2 Rounds  Scaled / 39DU

Will B. 11 Cleans / 2 Rounds + 2 Chin-ups Scaled / 615 Singles

Sarge 20 Cleans / 3 Rounds Scaled / 53DU

Joker 12 Cleans / 3 Rounds / 53DU

Mike 1 Clean / 4 Rounds / 0

Stephen K. 7 Cleans / 3 Rounds + 2 Pull-ups Scaled / 0

Justin 8 Cleans / 3 Rounds + 3 Pull-ups / 22DU

Kristen K. 9 Cleans / 2 Rounds + 5 Chin-ups Scaled / 300 Singles

Harold 12 Cleans / 2 Rounds Scaled / 500 Singles

Carnivore 20 Cleans / 6 Rounds / 262 DU

James 12 Cleans  5 Rounds Scaled / 126 Du

Sandy 20 Cleans / 3 Rounds Scaled 425 Singles

Alisa 20 Cleans / 3 Rounds Scaled / 425 Singles

Kim Possible 19 Cleans / 4 Rounds +6 Burpees / 62DU

Cornbread 10 Cleans / 3 Rounds Scaled  113DU

Special K 16 Cleans / 2 Rounds + 6 Chin-ups Scaled / 76DU

Madeline 20/ 3 rds +3 Burpees / 17DU

Charlotte 20 / 4 Rounds Scaled / 398 Singles

Belle 20 / 3 Rounds + 6 Burpees  410 Singles

Joey 16 / 6 Rounds Scaled / 30 DU

Mighty Mouse 18 / 4 Rounds + 5 Chin-ups Scaled / 167DU(PR)

Jaimi 8/8 Scaled / 416 Singles

Stoner 20/8 Rounds +2 Pull-ups / 230DU

Ian 12/3 Rounds Scaled / 564 Singles

Geoff 20/ 3 Rounds Scaled / 647 Singles

Will 17/3 Rounds +2 Chins Scaled / 115DU

Tom 20  3 Rounds +Pull-ups Scaled / 454 Singles

Carolyn 20/ 3 Rounds Scaled / 398 Singles

Lauren 20/ 3 Rounds Scaled / 500 Singles

Andrew 20/ 3 Rounds Scaled / 248 Singles

Upman 20/ 3 Rounds / 162DU

Danny 20/ 3 Rounds +1Chin Scaled / 193DU

Melissa 20 / 3 Rounds  Scaled /360 Singles

Krissy 20 / 5 Rounds Scaled / 450 Singles

Zack 20 /3 Rounds + 2 Chins / 71 DU

Ashley / 20 / 3 Round + Scaled / 503 Singles

Nicole 20/ 3 Rounds +2 Chin-ups Scaled/ 105 DU

Flex 14 /3 Rounds

Super Girl ???

Nikki 20/ 2 Rounds +6 Burpees Scaled/ 31 DU

Wonder Woman 16/ 3 Rounds + 3 Burpees /150 DU

Jason 18 / 3 Rounds Scaled / 107 DU

KitKat 20 / 2 Rounds + 1 Chin-up Scaled / 130 Singles

Couchfit 19 / 3 Rounds + 1 Burpee Scaled /170DU

Gustavo 20 / 6 Rounds Scaled / 315 Singles

Emeka 18 / 6 Rounds Scaled / 105 Singles

Coco 20/ 3 Rounds Scaled /542 Singles

Joseph 20 / 5 Rounds Scaled / 133 DU

Jenn 20 / 4 Rounds Scaled /262 Singles

Monkey 20/ 3 Rounds+3 Pulls Scaled 233 DU

Jimbo 20 / 5 Rounds+5 Chin-ups /110DU

Abs 20 / 3 Rounds + 6 Burpees Scaled / 120DU

Rover 15 / 2+6 Burpees Scaled / 378 Singles

Natalie 19 / 3+1 Burpee Scaled / 35DU

Lily 20 / 2 Rounds + 6 Burpees Scaled / 250 Sngles

Devin 20 / 4+5 Pull-ups Scaled / 1DU

Dylan 18 / 3 Rounds Scaled / 423 Singles

Yep!

Today's WOD:

Run 800m

25 Burpees

25 Ring Dips

25 Chin-ups

25 Burpees

  

For time.

  

Time limit: 14 minutes

Warm-up:

1. Run 400m
2. Walk: Outside,Inside,Heel, Toe
3. Shoulder ROM
4. Rack Stretch
5. Snatch 10 in 10

MOD:

Burpees

Ring Dips

Chin-ups

Post-WOD:

Personal Challenge Work

Stretch: Hip

CFTally Athlete Results:

Professor 11:48

Jolly Green 14:00 Scaled 

Samantha 14:00 Scaled

BAMF 14:00 Scaled

Cornbread 18:00

Andy 9:59

Patrick 10:25

Mike 13:42 Scaled

Joey 7:59

Shelby 14:00 Scaled

Km Possible 13:38 Scaled

Mighty Mouse 14:51

Zach 11:47 Scaled

Flex 12:39

Carnivore 9:27

Sweet Tea 13:53 Scaled

Slash 14:00 Scaled

Will 12:19 Scaled

Susie Burpees 14:00 Scaled

Alisa 14:00 Scaled

Lauren 14:00 Scaled

Karen 14:00 Scaled

Monkey 13:56 Scaled

Carlos 9:58

Phillip 11:10

Lizzie 13:55 Scaled

Alex 13:20

Ian 14:00 Scaled

Upman 15:15

Tony 12:30 Scaled

Counselor 11:14

Wonder Woman 13:56 Scaled

Jorge 14:00 Scaled

Rachel 13:19 Scaled

Stoner 7:57

Jimbo 9:01

Devin 12:42 Scaled

JenKen 12:09 Scaled

Nicole 14:00 Scaled

Danny 11:39

Lily 14:00 Scaled

Running, Chinning and Dipping

Chin-ups are a nice change.

Today's WOD:

Run 800m                

25 Chin-ups

15 Ring Dips

  

3 Rounds for time.

  

Last on: 04 16 10

Warm-up:

1. Run 400m
2. Squat Stretch
3. Snatch 10 in 10
4. Pose: Wall Drill 2x20
5. Walk: Outside,Inside,Heel, Toe

MOD:

Pose Running

Chin-Up

Ring Dip

Post-WOD:

Personal Challenge Work

Stretch: Plantar Fasciitis

CFTally Athlete Results:

Ronbo 34:57 Scaled

Jolly Green 37:33

Bill 36:16 Scaled

Ashley 28:00 Scaled

Tweety Bird 28:01 Scaled

Lauren 28:27 Scaled

Valerie 26:57 Scaled

Kaveman 31:10

Kim Possible 26:38 Scaled

Christina 14:30 Scaled 

Joker 29:51 Scaled

CouchFit 33:58 Scaled 

Ian 27:00 Scaled 

Alisa 30:52 Scaled 

Ox 30:19 Scaled 

Marcelo 30:06 Scaled 

Mighty Mouse 30:08 PR

Special K 25:38 Scaled 

Anne 28:17 Scaled 

Tuffy 28:18 Scaled 

Emory 30:07 Scaled 

Kyle 22:58

Stoner 17:59

Rubberman 26:55

Zach 28:07 Scaled/Subbed

Carnivore 16:51

Cornbread 34:55

JuJu 34:56 Scaled 

Upman 26:01

Jorge 31:20 Scaled 

Abi 22:06 Subbed

Susie Burpee 32:20 Scaled 

Flex 27:57

Carlos 19:49

Counselor 20:47

Thad - Practice

Rowing, benching, chinning, dipping

Today's WOD:

Row 1,000m

  

Followed by:

  

30 Bench Press 80% BW

25 Chin-ups (strict)

20 Ring Dips

  

For time.

  

Last on: 01 21 11

Warm-up:

1. Run 2 Laps
2. Shoulder ROM
3. Overhead Squat x10 with bar
4. Snatch Balance 10 in 10

MOD:

Rowing

Bench Press

Chin-ups

Post-WOD:

Jump Rope 5min AMRAP

Roll & Stretch

CFTally Athlete Results:

Ron F. 21:28 Scaled / 45DU

Ronbo 20:02 Scaled

Brennan 22:30 Scaled / 30DU

The Sicilian 23:00 Scaled / 135S

Sarge 20:28 Scaled / 459S

Jimbo 13:11

Aislinn 20:18 Scaled / 5DU

Emory 20:48 Scaled / 15DU

Brad 27:30 Scaled / 20DU

Kim Possible 11:56 Scaled

Mighty Mouse  19:22  Scaled

Alex 16:01 Scaled / 216S

Brian 8:30 Subbed / 76DU

Levi 10:28 / 120DU

John S. 21:29 Scaled / 242S

Lauren 13:17 Scaled / 193S

UpMan 14:26 / 96DU

Pink Panther 18:19 Scaled / 135DU

Bill L. 16:15 Scaled / 143DU

Monkey 18:25 Scaled / 

Happy 12:56 / 52DU

Yvette 15:35 Scaled /

Theresa 13:25 Scaled

Ashley 13:44 Scaled /

Amber 11:57 Scaled / 

A Row, A Bench, Chins and Rings

While we are after everyone to CrossFit we don't have CF Pets yet!

Today's WOD:

Row 1,000m

  

Followed by:

  

30 Bench Press 80% Bodyweight

25 Chin-ups (strict)

20 Ring Dips

  

For time.

Warm-up:

1. Row 4 Minutes 1x
2. Squat x15
3. Push-up x10
4. Shoulder ROM
5. Chin-up x5
6. Ring Dip x5
7. Hip/Back Extension x10

2 rounds

MOD:

Row

Bench Press

Chin-up

Post-WOD:

Athlete's Choice

Roll & Stretch

CFTally Athlete Results:

Bennan 18:20 Scaled

Jolly Green 15:08 Scaled

Joker 9:84

UgoGirl 13:51 Scaled

Stoner 9:59(best time)

Happy 13:02

Jimmy 22:10 Scaled

Mighty Mouse 5:44 Scaled

Kelly G. 20:03 Scaled

Mikel 14:28 Scaled

Chris 18:10 Scaled

Brad 15:34 Scaled

Shaun 13:54

Q. 20:00

K-belle 21:15 Scaled

Preacherman 17:34

Upman 14:29

Rachael 14:10 Scaled

Skipper 15:54 Scaled

Bill 15:38 Scaled/subbed