Deadlifts and Handstands

Lift:

Deadlift

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

20 Minute Volume Work: Ring Handstand Push-ups  

  

Warm-up:

1. Burpee Wavex12
2. Front Squat x15
3. Good Morning x15
4. Hip Extension x10

MOD:

• Group Clean
• Deadlift
• Ring Handstand Pushups

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Ronbo 225 275 310x5/ 48 box

Steven L.  160 180 205x5/ 20 blue

Sicilain 190 235 260x3/ 67 Box 

Will B. 255 295 3305 / 9 rings RX

Standard 285 325 365x3/ 17 blue

Marcus 255 295 330x3/ 16 blue

Heath P. 10 180 205x3/ 14 blue

Heather S. 105 125 135x5/ 20 blue/red

Collin L. 205 275 300x4/ 20 

Thor 175 205 225x5/ 20 blue/blue

Tweety Bird 105 125 135x5/ 20 blue/red

Ana J. 120 135 155x10/ 100 pushups

Dustin 235 275 300x5/

Andrew S. 220 250 285x6/ 20 blue

Jamie Q. 80 90 105x7/ 4 blue/green

Kelsey B. 90 105 125x10/ 20 box

Stoner 285 330 385x6/ 20 rings RX

Harold 245 280 315x5/ 19 gren/black

Krissy H. 105 115 135x?/ 60 box

Char 105 120 135x10/ 31 green blue

Mitchell 225 25 275x5/ 4 HSPU 

Ellyot 115 135 155x4/ 25 HSPU

Chryssi 120 140 155x4 60 box

James B. 185 205 225x1/ 25 hspu

Lindsey S. 105 120 135x5/ 20 green/green

Craig 215 215 225x? 27 HSPU

Marcelo 155 175 190x10/ 37 blue red

Sam 210 240 270x5/ 15 ring RX

Bridget 135 150 165x9/ 20 green/blue

Carden 95 105 115x?/ 30 green/blue

Roadrunner 210 240 270x5/ 15 blue green

BAMF 210 240 275x5/ 20 HSPU

Shann 80 90 105x?/ 60 box

Susie Burpee 90 100 125x?/ 40 green blue

Luisa 145 170 190x3/ 9 green 30 box

Kitkat 100 115 130x7/ 18 red/blue

Sharon 70 80 90x9/ 60 box

Carolina 70 80 90x10/ 80 db press subbed

Logan J. 145 165 185x?/ 28 red/red

Mighty Mouse 90 105 115x7/ subbed

Carnivore 240 280 315x5/ 50 HSPU

?? 165 190 210x3/ 28 hspu

Grizz 210 245 275x3/ 20 grey/green

Brian C. 245 280 315x8/ 20 blue/blue

Rick B. 250 295 325x3/ 14 rings RX

Cornbread 245 295 340x4/ 20 Hspu

Vista B. 105 125 135x5/ 60 green red

Sweet Tea 110 125 140x?/ 20 green blue

Michael J. 335 350 365x5/ 21 HSPU

Will 200 225 255x7/ 50 HSPU

Dylan 155 175 205x5/ 20 green green

Ashley H. 165 190 210x4/ 20 green blue

El Diablo 175 200 225x5/ 20 HSPU

Captain  115 135 150x5/ 20 red red

Karissa 115 135 150x10/ 20 green green

Sam P. 90 110 120x?/ 20 box

Dave G. 115 135 155x?/ 20 purp purp

Corey B. 240 270 305x6/ 40 HSPU

Lindsey B. 110 130 145x5/ 20 green gren

Slash 100 110 125x10/ 20 green green

Lauren G. 115 135 150x5/ 20 blue red

Brian S. 275 315 345x?/ 20 HSPU

Chris C. 165 185 215x?/ 20 EROM HSPU

ASG?/ 285 225 365x4/ 20 hspu negative

neighbor 215 245 275x?/ 20 blue blue

Abs 215 245 245x?/ 20 blue blue

James L. 275 315 355x?/ 20 erom hspu

Andy o. 230 265 295x6/ 24 hspu

supergirl 145 175 190x?/ subbed

zach 125 145 165x6/ 20 box

Jeremy J. 165 195 210x?/ 20 hspu part purple

David L. 315 375 405x12/ 20 hspu

Ryan v. 165 185 215x?/ 20 hspu

firecracker subbed/ 20 kip hspu

kevin C. 105 125 145x8/ 20 box

Merrick S. 275 200 225x?/ 25 hspu

John M. 155 175 195x?/ 20 hspu

Alex P. 19 220 250x5/ 25 hspu

Casey S. 175 200 205x6/ 40 hspu

Terry b. 195 220 250x12/ 23 hspu

Jackie A. 85 90 105x?/ 20 green red

Ana E. 125 140 160x4?/ 20 green red

Paul 245 245 275x8/ 45 hspu

Allison J. 125 135 175x5/ 40 hspu green?

Silverback 275 315 355x?/ 30 hspu

Deadlifting and Muscle-ups

Lift:

Deadlift

  

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

Volume Work: Muscle-up

Warm-up:

1. Row 500m
2. Burpee Wave x12

MOD:

Deadlift

Muscle-up

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Will B.  215 255 285x7 /33 MU RX

Joslyn S. 85 95 110x8 / 20 dips puprle/ 20 rows

Special K. 165 205 225x5 / 50 dips/50 rows

Marcus P. 205 235 275x8 / 26 rows/ 14dips red

BAMF 195 225 255x6 / 50 dips / 50 rows

Sicilain 225 235 285x1 / 70 dips blue/ 40 rows

Tweety Bird 85 105 115x5 /40 dips/rows red

Casey S. 155 175 195x5 / 60 dips/ 760 rows

Heather S. 85 105 115x5 / 40 dips 40 rows red

Dustin J. 505 255 275x7 / 40 dips 40 rows

Ana J. 85 105 125x5/ 40 dips on bench

Collin L. 205 255 275x8 / 760 dips 60 rows

John M. 115 135 165x5/ 40 dips/ 40 rows

Alex P. 155 185 215x7/ 40 dips 40 rows

Harold 190 220 250x8 / 40 dips 40 rows

Craig B. 160 185 215x / 15 MU RX

Dan traveler 205 235 255x6/ 40 MU RX

Cryssi 100 117.5 135x6/ 50 dips rows blue

James B. 155 175 205x8 60 ring rows 60 dips

Travis 235 270 305x? / 3MU RX

Sara 45 55 65x7/ 60 rows 60 dips blue/purple

Sam 175 205 235x10 / 5MU RX

Kari 45 55 65x? / 60 rows/ 60 dips blue

Kristy S. 95 110 125x10/ 60 rows/ 60 dips purple

Roadrunner 175 225 255x8 / 18 jumping

David L. 2225 315 265x8/ 55 rows 55 dips

Neighbor 165 190 215x11/ 60 rows/ 60 dips

Char 87.5 100 115x15/ 60 rows 60 dips red

Belle 87.5 100 115x10/ 60 rows 60 dips red

Mighty Mouse 85 95 110x10

Jackie 55 75 85x6 / 60 rows 60 dips red

Bridget 125 145 160 x10/ 60 rows 60 dips red

Andy 212.5 47.5 280x10/ 40MU RX

James 230 275 315x7 21 MU w/kip RX

Professor 185 205 235x10/ 38MU

Marcelo 135 155 285x10/60 row 60 dip red

Wonderwoman 125 145 175x12/ 20 weighted trainer/ 40 dips

El Diablo 160 185 210x15/ 20 MU Transitions

Thor 145 165 195x9 / 60 rows 60 dips

Grizz 195 225 255x5/ 60 rows 60 dips

Andrew S. 185 215 240 x10/ 20 MU Transition

Lindsey B. 102.5 117.5 135x10/ 60 rows 60 dips red

Corey B. 225 260 290x5/ 20 MU Transitions

Michael J. 275 315 345x9/ 40 MU transitions

Ashley H. 135 155 175x5/ 60 rows 60 dips red

Slash 90 105 120x10/ 60 rows 60 dips red

Ryan V. 155 185 205x5/ 20 MU RX

David G. 165 190 215x6/ 20 MU Transitions

Darren D. 165 195 225x6/ 20 MU trainer

Robert B. 190 210 230x?/ 20 MU Transitions

Gustavo G. 150 160 170x7/ 0 rows 60 dips

Little G. 105 125 140x7/ 60 rows 60 dips

JuJu 45 50 55x5/ 60 rows 60 dips purple

Brian S. 225 260 295x?/ 20 MU RX

Silverback 230 267 302.5x9/ 4MU RX

Zach 115 145 165x9 / 60 rows 58 dips blue

Elizabeth W. 105 120 135x8/ 60 rows 60 dips green

Paul 175 205 225x11/ 60 rows 59 dips

Ana 105 120 135x7/ 60 rows 60 dips blue

Jeremy 95 125 145x? 60 rows 12 dips 15w/purple

Aaron 135 205 255x6/ 60 rows 60 dips blue

Merrick 150 170 195x3/ 21 MU RX

It's a girl! And Diane is her name.

Today's WOD:

Diane

  

Deadlift 225/155 lbs

Handstand Push-Up

  

21-15-9 reps for time.

Last on: 08 30 11

Time Limit: 18 Minutes

  

Followed by:

  

Tight Rope 5 Minute Stand

Warm-up:

1. Jump Rope 2 Minutes
2. Cindy x2

MOD:

• Deadlift
• Handstand Push-up
• Snatch 10 in 10

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Special K. 18:00 DNF

Joker 13:02 RX

Will B. 16:02 RX

Sicialian 18:00 DNF

Terry B. 18:00 DNF

Heath P. 18:00 DNF

Bamf 18:00 DNF

OMD 5:48 RX

Ana J. 7:45 

Andrew S. 16:40

Dustin J. 18:00 DNF

Jeremy S. 18:00 DNF

John R. 18:00 DNF

Eddie D. 18:00 DNF

Belle 14:44

Charlotte 13:45

Matthew K. 17:03

James 18:00 DNF

Rich W. 4:37

Bug 10:57

Sandy 14:00

Jenna 11:00 

Mo L. 13:58

Luisa 12:39

Craig 18:00 DNF

Alex 18:00 DNF

Daniel T. 1:00 DNF

Sweet Tea 18:00 DNF

Grizz 1800 DNF

Will J. 15:38 RX

Sam P. 13:43

Vista 18:00 DNF

FUMA 15:58 

Slash 13:25

Corey B. 10:03

Stephen M. 18:00 DNF

Chrssi M. 14:36 

Karissa 7:42 

Jeff F. 11:34

Chris K. 10:30

Becca 10:00

Lindsey 13:02

Akina 8:00

Andy 5:55 RX

James L. 6:59 RX

Brian S. 11:15 RX

JuJu 18:00 DNF

KitKat 18:00 DNF

Harold 17:52 

Chris 11:47

Thomas W. 14:42

Tony C. 14:20

Ashley H. 13:43

Mike Jones 9:23

John M. 14:16

Elizabeth W. 11:15

Charlie 11:40 

Alex P. 12:09

David G. 12:41

Stoner 2:54 RX What the ##*!!

Honoring Pheezy

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Today's WOD:

Pheezy

5 Front squat 165/115 lbs

18 Pull-ups

5 Deadlift 225/155 lbs

18 Toes-to-bar

5 Push Jerk 165/115 lbs

18 Hand-release push-ups

  

3 rounds for time.

  

Time Limit: 30 Minutes

Warm-up:

1. Sprint Team Run 400m
2. Shoulder ROM
3. Reverse Hyper x10
4. Good Morning w/bar
5. Clean & Jerk 10 in 10

MOD:

Front Squat

Deadlift

Push Jerk

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Terry B. 28:30 scaled

Ronbo 22:36 scaled

Bamf 28:10 scaled

Jessica D. 26:45 scaled

Marcus P. 30:00 scaled

Heath P. 30:00 scaled

Joslyn S. 21:58 scaled

Will B. 24:40 scaled

Becca B. 20:10 scaled

Special K. 30:00 scaled

John R. 26:30 scaled

Heather S. 17:44 scaled

Harold R. 30:00 scaled

Samantha G. 24:40 scaled

Vista B. 24:45 scaled

Coco 24:42 scaled

Andrew S. 26:40 scaled

OMD 19:50

Tink 22:26 scaled

Little G. 29:20 scaled

Sweet Tea 33:21 scaled

Mo 28:04 scaled

Cornbread 28:15 scaled

Ox 29:24 scaled

Matthew K. 30:59 scaled

Lewis N. 30:00 scaled

Rich W. 13:58

Sandy S. 22:00 scaled

Elizabeth W. 27:48 scaled

Bug 22:36 scaled

Craig B. 27:08 scaled

Chance 27:12

Luisa M. 28:28 scaled

Belle 29:01 scaled

Merrick S. 29:33 scaled

Roadrunner 30:39 scaled

Alisa G. 20:20 scaled

Jeannette G. 22:50 scaled

Erin C. 25:53 scaled

Grier k. 27:29 scaled

Jeff P. 29:08 scaled

Chris B. 25:41 scaled

Casey S. 26:36 scaled

Miquel D. 20:00 scaled

Tommy F. 21:18scaled

Krissy H. 30:00 scaled

Lee D. 24:39 scaled

Joey B. 28:18 scaled

Mighty Mouse 20:24 scaled

Stoner 13:19

El Diablo 27:17 scaled

Logan J. 25:45 scaled

John H. 19:48

Captain 29:46 scaled

Daniel T. 30:00 scaled

Brian M. 20:00

Ryan V. 29:53 scaled

Thor 27:41 scaled

Alex F. 26:02

Samantha P. 22:40 scaled

Sarge 21:10 scaled

Geoff 21:55 scaled

Silverback 19:40 

Chris C. 22:02 scaled

Megan F. 26:13 scaled

Monkey 24:24

Amish 21:25

Rutrow 19:07 scaled

BMR 23:58 scaled

Lindsey B. 25:05 scaled

Corey B. 25:36 scaled

Karissa 25:05scaled

Natalie 28:48 scaled

Bridget 19:41 scaled

Andy O. 16:52

Brian S. 30:00 

Gustavo 30:00 scaled

Jenna M. 23:48 scaled

Firecracker 21:43

Supergirl 24:57 scaled

Allison J. 25:30 scaled

Lindsey S. 20:30 scaled

Dave G. 22:33 scaled

Jeff F. 22:10 scaled

John M. 18:55 scaled

Jimmy L. 23:55 

Abi 25:22 scaled

Mary F. 26:03 scaled

Jimbo 17:46

Carnivore 10:23

Alex P. 24:11 scaled

How strong are you?

Today's WOD:

CrossFit Total

  

Back Squat + Press + Deadlift

  

Warm up each movement immediately before your attempt.

Score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total.

  

Last on: 06 07 11

Warm-up:

1. Row 2 minutes
2. Hip Extension x10
3. Reverse Hyper x10
4. Back Squat w/50% x5
5. Back Squat w/70%  x3
6. Back Squat w/90% x1

MOD:

Back Squat

Press

Deadlift

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joslyn S. 115 60 135 = 310

Standard 365 200 405 = 970

Steven L. 225 125 325 = 575

BAMF 235 155 335 = 725

Tweety Bird 100 55 125 = 280

Will B. 225 155 365 = 745

Jessica D. Practice

Ronbo 325 155 345 = 825

Terry B. Practice

Becca B. 155 85 165 = 405

DJ A. Practice

Marcus P. 315 155 345 = 815

Sicilian 275 155 DNF = 430

Heath P. Practice

John R. 275 125 315 = 715

Coco 95 50 135 = 280

Harold 285 125 325 = 735

Jenna M. 175 70 205 = 450

Megan F. 155 75 175 = 405

Vista B. 115 65 150 = 330

Heather S. 115 65 150 = 330

Andrew S. 225 140 305 = 670

Sarge 145 77 205 = 427

Little G. 155 70 185 =410

Suse Burpees 115 57 135 = 307

Tink 110 62 155 = 327

Grier K. 155 115 245 = 525

Roadrunner 205 95 300 = 600

Merrick 205 95 255 = 555

Stefan W. 255 135 155 = 645

Jeanette 105/ 75/ 180 = 360

Luisa M. 155 65 210 = 420

Belle 135 70 150 = 355

Alexis 155 75 190 = 420

Rich W. 203 185 385 = 875

Craig B. 245 155 275 = 695

Chance 185 125 275 = 585

Sandy S. 125 70 165 = 350

Corey B. 245 155 385 = 785

Bigfoot 265 125 305 = 695

Logan J. 185 105 225 = 505

Mighty Mouse 110 65 140 = 315

Tommy F. 275 145 300 = 720

Tarah 125 65 175 = 365

Ryan V. 175 100 235 = 510

Sweet Tea 165 67 170 = 402 

Casey S. 195 115 255 = 565

Stoner 335 185 455= 975

Thor 275 130 275= 680

Will J. 245 135 315 =695

Darren D. Practice

Flex 275 185 315 =  775

Michael Jack Practice

Carnivore 310 130 385 =825(pr)

Bug 130 65 165 = 360

Monkey 185 90 200 = 475

Devin 315 395 165 =875

Rick B. 26 175 345 =780

Chris W. 175 80 230 =485

Chryssi M. 140 65 175 = 380

Stephen M. 225 125 295 = 645

Jane Ellen 85 60 165 = 310

Slash 105 50 150 = 305

Lindsey 140 65 175 = 380

Karissa 145 65 185 = 395

Natalie A. 165 75 195 = 435

Mike C. 205 90 275 = 570

Bridget M. 155 65 205 = 425

Geoff 225 145 405 = 775

Kristen K. 125 55 165 =345

Captain 160 75 180=415

Amish 35 175 325 =815

El Diablo 205 95 275 = 575

Andres 170 105 215 = 490

Neighbor 215 125 295 =635

Lee 265 145 305 =715

Samantha P. 115 55 145=315

Katie H. 85 50 105=240

Joey B. 195 95 215 =505

Andy O. 305 145 365=815

Jimmy L. 275 165 395=835

John M. 175 115 215 =505

Supergirl 175 85 205=465

JuJu subbed

Fuma 345 175 385 =905

Tony C. 235 125 275=635

Mike J. 350 165 420=935

Brian S. 295 135 385 =815

Ashley H. 140 70 225 =435

Paul H. 285 140 305=730

Ana 145 55 175 =375

Kendall 150 65 180= 395

Elizabeth W. 145 75 175=395

Lindsey S. 145 60 165=370

Alex P. 200 125 270 =595

Pat L. 195 110 250=565

Firecracker 200 75 205=480