Time for Elizabeth

Wall balls are back!

Today's WOD:

Elizabeth

  

Clean (Full Squat) 135/95lbs

Ring Dip

21-15-9 reps for time.

  

Last on: 10 15 10

Time limit: 18 Minutes

  

Followed by:

  

Wall Ball 3 minute AMRAP 20/14 lbs

Warm-up:

1. Row 500m
2. Hip Extension x12
3. Shoulder ROM
4. Wall Ball x12
5. Rack/Squat Stretch
6. Clean 10 in 10

MOD:

Clean

Wall Ball

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Special K. 18:00 scaled /42

The Standard 17:26 scaled/39

Steven L. 18:00 /44

Ronbo 17:06 scaled /41

Will B. 18:00 scaled/48

Joslyn S. 18:00 scaled/ 27

Bamf 22:22/ 49

Harold R. 17:26/ 22

John R. 17:42 scaled/33

Joker 11:49/49

Vista 15:41 scaled/7

Megan W. 15:38 scaled/20

Bridget M. 13:57 scaled/31

Andrew S. 15:19 scaled/37

Tweetybird 16:00 scaled/20

BMR 12:43 scaled/46

Luisa 18:00 scaled/43

Matthew K. 18:00 scaled/40

Chevy 7:49 scaled/

Tiger 12:09 scaled/29

Professor 10:53/ 62

Jeremy K. 18:00 scaled/25

Vinny 13:37 scaled/16

Grier 17:28 scaled/30

Char 12:02 scaled/30

Belle 14:02 scaled/28

Alisa 12:02 scaled/29

Rutrow 11:21 scaled/25

Amish 9:24 / 68

Mike C. 14:45 scaled/48

Rich W. 8:37/

Jeannette 15:0-8 scaled/28

Kim Poss. 15:12 scaled/28

Kirby 18:00 scaled/7

Reynold 18:48 scaled/27

Grizz 17:50 scaled/40

Collin (traveler) 15:17/ 47

Will J. 14:25/55

Lewis N. 18:00 scaled/23

Flex 10:42/ 40

Rick B. 14:42/48

Sweet Tea 16:33 scaled/28

Martin (traveler) 13:50 scaled/ 26

Samantha G. 18:00 scaled/ 31

Slash 17:31 scaled/ 11

Corey B. 13:32 scaled/ 32

Lindsey B. 18:00 scaled/ 28

Karissa 18:00 scaled/ 16

Stoner 6:41/ 75

Cornbread 19:30/ 42

Brian S. 14:39/50

Jorge 15:35/ 32

Mary F. 15:17 scaled/ 5

Neighbor 18:00 scaled/ 42

Carnivore 7:58/ 61

Collin L. 17:05/ 56

Heather S. 17:58 scaled/21

Becca 12:16 scaled/ 41

Captain 18:00 scaled/ 35

El Diablo 16:09/ 55

Carlos 10:45 / 45

Chris C. 18:00 scaled/18

Mo 18:00 scaled/ 22

Dylan 18:00 scaled/24

Ox 18:00 scaled/ 44

An Open Wod and Annie

Today's WOD:

CF 2011 Games Open WOD#3

  

Squat Clean & Jerk 165/110 lbs

  

5 Minute AMRAP

 

Followed by:

Annie

  

Doubleunders

Sit-ups

 

50-40-30-20 and 10 rep rounds.

  

Last on: 11 10 10

  

Time Limit: 15 Minutes

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Good Morning w/bar x10
4. Bridge Hold x3 30 Seconds
5. Jump Rope alternating Feet x40
6. Group: Clean & Jerk
7. Clean & Jerk 10 in 10

MOD:

Clean & Jerk

Doubleunders

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Carlos N. 13 / 15:00

Jolly Green 13 Scaled

Chryssi 9 scaled/ 14:31 Scaled

Joslyn S. 10 Scaled/ 15:00 Scaled

Steven L. 11 Scaled/ 15:00 Scaled

Bamf 13 Scaled/ 8:54

Special  / 13:30 Scaled

Tweety 14 Scaled/ 11:39 Scaled

Samantha G. 14 Scaled/ 15:00 Scaled

Andrew S. 15 Scaled/ 11:56 Scaled

OMD 14 / 9:25

Chris W. 9 Scaled/ 8:26

Silverback 13 / 15:00 Scaled

Luisa 12 Scaled/ 13:54 Scaled

Rick B. 17 Scaled/ 13:44 Scaled

Andres 10 Scaled/ 11:55 Scaled

Matthew K. 14 Scaled/ 14:45 Scaled

Kristen 16:00 Scaled/ 8:22 Scaled

Mo 14 Scaled/ 13:22 Scaled

Amish 11 / 5:22

Elena 16 Scaled/ 13:58 Scaled

Professor 12/ 6:42

Jorge 16 Scaled/ 8:19

Sandy 16 Scaled/ 13:55 Scaled

Bug 15 Scaled/ 13:04

Logan 11 Scaled/ 9:34

Missy 21 Scaled/ 9:29 Scaled

Rich 19 / 5:54

Stoner 26 / 7:12

Ox 13/ 13:53

Kyrie 14 Scaled/ 15:25 Scaled

Krissy 20 Scaled/ 14:20 Scaled

Louis 13:00 Scaled/ 18:19 Scaled

Char 14 Scaled/ 13:59 Scaled

Bigfoot 14 +1sc Scaled/ 9:51

 Sarge 9 Scaled/ 16:47 (pr)

results not complete

Squatting & Cleaning

Today's WOD:

Overhead Squat 3-3-2-2-1-1

Last on: 12 27 11

  

Clean 3-3-2-2-1-1

Warm-up:

1. Dumpster Dash
2. Shoulder ROM
3. Walking Lunge w/PVC Overhead x20
4. Squat Jump x10
5. Group: Overhead Squat
6. Group: Clean

MOD:

Overhead Squat

Clean

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

OMD 135-165-175-185-195(f)/135-165-185-195

Carlos N. 95-95-115-115-125-125/185-195-205-215-225-255

Bamf 750-85-95-105-105-105/115-125-135-145-145

Becca 60-65-70-85-85-95/65 all sets

Steven L. 75-75-85-85-95-95/95-115 all sets

Ronbo 95-125-135-135-135/125-135-145-155-160-160

Special K. Practice/115-115-135-135-155(m)

Joker 135-155-185-205-215-225(f)/135-155-185-205-215-225(f)

Harold R. 135-165 all sets/ 135-165-185-185-185

John R. 95-95-115-115-125-125/135-135-165-165-175-175

Samantha G. 35-55-55-55-65-65/65-75 all sets

Angelica 35-35-40-40-35-35/55 all sets (practice)

Char 45-50-55-60-60-60/55-60-75-75-80-85-85

Belle 45-50-55-60-60-60/55-60-75-75-80-85-85

Missy Practice/75-75-80-85-85-95

Stoner 185-205-215/215-225-245-255-265-275(f)

Jeanette practice/practice

Lewis 65-65-75-75-75/75-75-95-95-115

Bug 65-70-85-90-95-95/85-95-100-95-95

Michael J. 135-135-145-155-165-170/ 155-155-175-195

Jeremy K. practice/practice

Rich W. 135-135-155-155-175-175/175-195-205-215-225-235(f)

Sandy S. 55-55-60 all sets/55-55-55-75-75-75

Cornbread 115-115-135-135-155-155/135-135-155-155-175-185(PR)

Quentin 115-135-135-135-135/115-135-135-135-145-145

Bigfoot 95-95-105-105-110(pr)-110/135-155-165-165-175-185(pr)

Chance 75-95-105-115-125-125/135-155-165-165(f)-135

Reynold 45-55-65-75-80-80/95-115-135-135-135-135

Kyrie 25-25-35-40-40/45-45-55-55-55-55

Ox 165-165-165-165-135-135/185-185-195-195-215-235(f)

Merrick S.

Jeff F. 65-75-85-95-125/115-115-135-135-155-165

Jimbo95-115-125-125-135-155/135-145-155-165

Wonder Woman 75-85-95-105-115-120/85-105-115-125-130-130

Flex 75-75-75-95-95-95/135-155-155-165-205-205(f)

Samantha P. 35-35-55-55-55-55/35-35-55-55-55-55

Fuma 115-135-145-155-165-165/135-155-165-175-185-185

Amish 155-165-170-175-195-205(f)/155-155-175-185-195-205(f)

Vicki O. 40-45-50-55-60-60/55-60-65-60-60-60

Thor 95-100-105-110-110/95-105-115-115-130-135

Mighty Mouse 75-80-85-85-85-90/85-85-90-95-100(f)

Vinny 75-75-95-95-15-115/ 115-115-135-135-135

Alisa 45-50-55-60-65/55-65-85-90-95-95

Silverback 165-165-165-195-195-195/165 all sets

Chris W. 95-105-115-125-135-145/115-125-135-145-150(f)

Daniel T. 75-85-95-105/95-95-95

Sarge 65-70-80-85-90-95/65-75-85-90-95-100

Andy O. 115-115-135-140-145(pr)/135-155-165-175-185-205(pr)

Gustafo practice/practie

Chryssi 55-55-65-65-75-85/67-75-80-85

Stephen 95-95-115-120/115-115-135

Will J. 95-115-135-155-155-175/135-135-135-165-165-185

Mo Practice/Practice

Natalie 65-75-85-95-105-115/65-75-85-95-105-115

Karissa 45-45-50-55-/55-55-65-65-85-85

Kaine 95-125-125-125-125/115-135-135-135

Rachit 45-45--45-50-50-55-55/45-45-95-95-115-115

El Diablo 75-75-85-95-115-115/115-125-135-135-145-155(f)

Captain 85-95-100-105-110-110(f)/85-85-90-95-100(f)

Kendall 65-65-70-75-85-85/65-75-80-85-90

Little G. 65-70-70-75-75-75/65-70-75-80-80-80

Brian B. 65 all sets/ 65-75-75

Allison 65-65-70-75-75-/65-70-75-80-80-85-85

Paul 45-65-75-95-95-95/75-95-95-105-105-105

Curt 65-75-115-115-135-135/115-125-125-135-135

Monkey 95-105-115-125-135-145(f)/85-105-115-125-140(f)-140

Firecracker 95-105-115-130-140(f)/80-105-115-125-140-145(f)

Mary F. Practice/Practice

Jeff B. 95-115-115-135-135 /105-105-125-125-135-165

Mike D. 95-95-115-115-135-135/105-105-125-125-135-165

Supergirl 85-95-105-115-125-135(f)/85-105-115-125

Carnivore 185-195-195-205-215-225(f)-235(pr)/165-185-195-205-215-230(f)

Chris C. 65-75-75-75-75/95-95-95-105-105-115

Elizabeth W. 25-30-30/55-60-65

Andres 65-55-55-55-55-/65 all sets

Geoff 75-75-95-95-105-110/95-95-135-155-155

Chris B. 65-65-95-95-95-95/115-115-135-135-135-135

Jay B. 75 all sets/15-115-135-135-145-145

Ana 45-45-55-65-65/55-55-65-65-75-75

Jenna M. 55-55-65-65-65/55-55-85-85-95-95

Carrie 55-55-65-65-65-65/55-65-85-85-85

Katie 25-25-27.5-27.5-3030/25-25-35-35-37.5-37.5

Casey 65-65-75-85-90-95/95-95-105-105-135-135/

Dan 75-75-75/95 all sets

Twelve Days of Christmas Barbell Style

Today's WOD:

“The 12 Days of Christmas: Barbell Style”

  

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

  

Last on: 12 22 10

  

95/65 lbs and like the song, 1 then 2, then 2,1, then 3,2,1 . . .

40 Minute time limit

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Walking Glute Stretch x2

MOD:

Any questions?

Post-WOD:

Burpee Challenge: 32

Stretch: Athlete's Choice

CFTally Athlete Results:

Joker 10+5 BS Scaled 

Rombo 10 +5BS Scaled

Chryssi 9+6PP Scaled

Special K 9+4 Thrusters Scaled

Will B. 9+6 Thrusters Scaled

Bamf 10+7PJ Scaled

Amy P. 11+5BS Scaled

Tweety 11+6PP Scaled

Sandy 41:20 Scaled

Belle 30:27 Scaled

Char. 31:56 Scaled

Tiger 11+10PS Scaled

Mighty 34:14 Scaled

Stoner 36:43

Matthew 11+8 Scaled

Cornbread 9 Scaled

Chevy 10+10 Scaled

Luisa 11 Scaled

Firecracker 46:24 

Alissa 11+25PP

Stephen 10+4PP Scaled

Ryan 9 Scaled

Professor 46:03

Quentin 11+7 Scaled

Jimbo Time?

Jaimi 28:52 Scaled

Merrick 8+2Thrusters Scaled

David 10+2BS Scaled

Wonder 51:50

Counselor 10+7 Thrusters Scaled

Slash 11+5BS Scaled

Dylan 10 Scaled

Abs 10+8SC Scaled

Patrick L. 10+6PP Scaled

BMR 55:22

Danny 9+6PP Scaled

Nicole 10 Scaled

Matthew 9+4SC Scaled

Allison 10 Scaled

Zack 52:30

Elizabeth 9+4HPS Scaled

Devin 50:53

Krysta 10 Scaled

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