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

Moving Weight

Today's WOD:

Deadlift 3-3-3-2-2-1

Last on: 02 16 12

  

Press 3-3-3-2-2-1

Last on: 01 23 12

  

Followed by: Crossfit Dodgeball

Warm-up:

1. Row 30 calories
2. Reverse Hyper x10
3. Wall Climber x3
4. Bridge 3x for 10 seconds each
5. Kettlebell Swing 24/16kg x15

MOD:

Deadlift

Press

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Joslyn 105 15 115 125 125 130/45 45 50 50 55

Bamf 275 285 285 295 295 305/ 115 135 145 155 145 155

Steven L. 205 215 225 225 235 245/ 95 105 115 115 120 120

SpecialK. 22 255 265 275 275 / 115 125 125 135 135 145

BMR 105 115 12 135 140 145/

Tweety Bird 65 85 115 120 125 135(pr)/ 35 40 50 55(m) 50

Collin L. 135 185 225 250 295 315/ 95 115 125 135 145 155

Heather S. 65 85 115 125 130 135/ 35 40 50 55 55 55

Harold K. 225 295 325 345 365(f)/ 90 125 125 125 125 125

AndrewS. 255 255 255 275 295315(pr)/ 115 115 115125 125 135(pr)

Heather F. 65 85 105 115 135 145/35 45 45 45 45 45

OMD 225 275 315 345 345 365/ 115 115 115 125 125 135(f)

Jeanette 150 160 165 170/ 45 55 65 70

Cornbread 225 225  275 315 315 375(pr)/115 115 125 135 135 155(pr)

Eric 105 105 105 125 125 135/ 95 95 95 115 115

Alexis 125 125 125 145 145 165/ 55 55 55 65 65 60 60 65

Mo 95 110 120 130 135 145 155/ 40 45 50 50 5 57 

Bug 14 155 165 175 175(pr) / 45 55 65 65 65 70(pr)

Char 145 145 155 155 165(pr)/ 55 55 60 65 65 70(pr)

Alisa 145 155 165 175 185 195(pr) / 35 45 55 55 55 60

Neighbor 225 235 255 265 275 285(pr)/ 100 105 110 115 120(f) 120

Grier 135 165 185 205 235(pr)/ 75 95 95 100 105 105

Will J. 225 245 265 285 295 295/ 95 115 125 125 135 135

Becca 115 125 135 135 145 145/ 55 65 75 75 75 80

Slash 105 115 125 135 145 155/ 35 40 40 45 45 50

Elizabeth W. 85 115 145/ 65 70 75

Lindsey B. 115 125 135 145 155 165/ 55 55 60 100 55  55

Corey 205 205 225 245 245 285/ 95 15 115 125 125 145

Wonderwoman 165 175 185 195 205 215 225(pr)/ 55 65 70 75 77 80

Mike C. 215 225 235 245 245 255/ 75 80 85 85

Carnivore 275 31533 265 385/ 105 115 120 125 130(m) 130

Stephen M. 245 265 265 275 275/ 95 115 120 120

Abi 135 155 155 185 185/65 85 85

Firecarcker 155 175 185 205/ 65 75 75

Ox 315 335 345 355 275 405(pr)/ 115 25 135140 145 155(m)

Paul H 225 255 275 285 295 315/ 105 125 135 135 155

Ana 125 125 145 145 155 175/ 45 45 45 505 50 65

Brian S. 225 275 315 335 375/ 115 135 135 140 140

Captain 145 155 165 165 165 170/

El Diablo 225 225 235 245 255 265/ 95 95 95 105 105 115(m)

Ryan M. 225 245 275 31 335 355(m)/ 95 105 115 135 155 165(pr)

Doubles, Sumo and Running; Something for everyone!

Today's WOD:

60 Doubleunders

30 Sumo Deadlift High pull 75/55 lbs

Run 400m

  

3 Rounds for time.

  

Last on: 07 21 11

Time Limit: 25 Minutes

  

Followed by:

  

CrossFit Dodgeball

  

Blue = Lunge to the line.

Red = Sprint to the line x2.

Green = Broad Jump to the line.

Orange = Power skip to the line x2.

Purple = Squat Jump x5

Yellow =  Superman x5

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Squat x10
4. Walk: Inside, outside, heel, toe

MOD:

Sumo Deadlift High Pull

Pose Running Drills 

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Will B. 17:50 scaled 

Steven 27:10 scaled

Chryssi 27:02 scaled

Becca 17:03 scaled

Joslyn 25:00 2+28 SDHP scaled

Special K. 22:00 scaled

Bamf 21:20

Joker 21:01

Harold 30:00 2+26SDLHP

Andrew 20:04 scaled

Samantha 25:00 2+25 jumps scaled

Collin L. 17:20 scaled

Heather 18:55 scaled

Tweetybird 22:08 scaled

Mighty Mouse 18:35

Rich 12:52

Tiger 17:52

Matthew 24:13

Natalie 24:49 2+30sdhp

Sandy 25:00 2+15sdhp scaled

Jeannette 25:00 2+ 240 singles scaled

Grier 25:00 scaled

Susie Burpee 25:00 2+20sdhp scaled

Mr. Clean 16:02 scaled/subbed

Neighbor 22:56 scaled

Jeremy K. 25:50 scaled

Alexis P. 25:00 scaled 2+10sdhp

Kendall 25:59 scaled

Reynold 21:45

Casey S. 25:25

Stefan 18:45 scaled

Amish 11:05 (fastest time)

Rutrow 19:51 scaled

Will J. 21:09

Lindsey B. 20:05 scaled

Corey B. 19:10 scaled

Mo 23:30 scaled

Professor 12:36

Sweet Tea 17:59

Stoner 14:08

Farrah 19:33

Ashley H. 24:12 scaled

Jeff P. 23:29 scaled

Little G. 24:37 scaled

Alisa G. 20:30 scaled

Sarge 19:37 scaled

Mike C. 16:26

Thomas W. 24:29 scaled

Daniel T. 25:00 2+25sdhp scaled

Bug 23:57

Scott P. (traveler) 22:29

Chad C. 24:45  scaled

Stephen M. 27:00 scaled

Karissa 25:13 scaled

Chris W. 22:28

Brian S. 23:22

Firecracker 14:07

Cornbread 20:25

JuJu 21:00 scaled

Chance 12:52

Andy O. 13:45

Jenna M. 15:15

Andres 21:30 scaled

Geoff 13:04

Jay B. 21:16 scaled

Chris B. 18:04 scaled

Captain 20:55

El Diablo 15:59

Devin A. 24:45

Patrick L. 21:42

Dylan W. 25:00 1+30sdhp

Paul 25:00 1+30sdhp

Ana 25:00 2+15du

Add Two

Today's WOD:

10 Toes-to-Bar

10 Handstand Walk Steps

10 Weighted Twists Sit-ups 45/35 lbs

Run 200m

  

Add two reps for each round for 5 rounds.

  

Time limit: 18 Minutes

  

Followed by:

  

CrossFit Dodgeball

  

Blue = Handstand Walk x4 steps

Red = Tuck Jump x3

Green = Burpee Backwards Jump x2

Orange = V Sit-ups x4

Purple = Plank Hold 20 sec

Yellow =  Chin Up x5

Warm-up:

1. Dumpster Dash
2. Squat Jumps x20
3. Shoulder ROM
4. Chin-ups x10
5. Rope Climb x2
6. Bridge 3x for 10 seconds
7. Group: Pose Running Drills

MOD:

Handstand Walk

Running Mechanics

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Chryssi 3+ 1WC @ 18:00 scaled

Steven L. 3+2WC @18:00 scaled

Will 4 rounds 18:00 

Bamf 3+8TTB 18:00 scaled

Joslyn 3+ 16TTB 18:00 scaled

Special 3 @ 18:00 scaled

Andres 3+1 WC @ 18:00 scaled

OMD 4+16SU 

Andrew S. 4+18SU @ 18:00 scaled

Rick 4+10TTB @18:00

John 3+16TTB @18:00 scaled

Bigfoot 4+6WC @ 18:00

Mattthew K. 3 @ 18:00 scaled

Missy 3+WC @ 18:00 scaled

Cornbread 3+8WC @ 18:00 scaled

Rich 13:51

Change 14:05

Andy 15:00

Char 3+3TTB @ 18:00 scaled

Belle 3 @ 18:00 scaled

Jeanette 3 @ 18:00 scaled

Mo 4 @ 18:00 scaled

Vicky 4 @ 18:00 scaled

Sarge 3 @ 18:00 scaled

Chevy 16:56 

Bug 4+7TTB @ 18:00

Susie Burpee 3 @ 18:00 scaled

Tyler (travelor) 13:22

Eric 2+ @ 18:00 scaled

Ox 23:02 

Reynold 3+4SU @ 18:00 scaled

Alisa 3+16su @ 18:00 scaled

 Merrick 23:00

Elana 4 rounds @18:00 scaled

Megan 3+SU @18:00 scaled

Sara 18:00 scaled

Will 4 18:00 scaled

Daniel 3+ 11TTB 18:00 scaled

Jeff F. 4+3TTB @ 18:00

Jimbo 17:58 scaled

Jay B. 4+18HSW @ 18:00

Chris B. 4 @ 18:00 scaled

Daniel T. 3+6SU @ 18:00 scaled

Little G. 4 rounds @ 18:00

Logan J. 4+17HSW @ 18:00 scaled

Fransico 4+su @ 18:00 scaled

Casey S. 4+hsw @ 18:00 scaled

Thomas W. 4+wc @ 18:00 scaled

Natalie 3+WC @ 18:00 scaled

Carnivore 13:34

Stoner 14:11

Vinny 3+16TTB @18:00 scaled

Kendall 4+15su @ 18:00 scaled

Amish 17:36 scaled

Justin B. 4+ @18:00 scaled

Greg T. 3 @ 18;00 scaled

Super Girl 16:35

Rauhit 4 @ 18:00 scaled

Ashley H. 3+13su @ 18:00 scaled

Mike J. 3+16su @18:00 scaled

Slash 3+16su @18:00scaled

Karrisa 4+2ttb @18:00 scaled

Jorge4 @18:00 scaled

Dylan 3+6ttb @18:00 scaled

Brian S. 4+16wc @18:00 scaled

Mike C. 4@18:00 scaled

Pat L. 3+1su @18:00 scaled

Geoff 17:36 scaled

Chris C. 3+16su @18:00 scaled

Captain 3+7ttb @18:00 scaled

El Diablo 3+16su @18:00 scaled

Stephen 2+14su @18:00 scaled

Ana 2+100m @18:00 scaled

Paul 3 @18:00 scaled

Allison 4 @18:00 scaled

400m Repeats

Today's WOD:

Run 400m

  

4 efforts for time.

  

Last on: 07 28 11

  

followed by:

 

CrossFit Dodgeball

  

Blue = Bear Crawl to line.

Red = Split Jump x5

Green = Burpee long jump x2

Orange = Rope Climb x1

Purple = Squat Jump x3

Yellow =  L-Sit 20 seconds

Warm-up:

1. Dumpster Dash
2. Squat Jumps x20
3. Walk: Outside,Inside,Heel, Toe
4. Skin the Cat x5
5. Sit-up x20
6. Push-up x15
7. Group: Pose Running Drills

MOD:

Running mechanics

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Will B. 1:08-1:10-1:10-1:11

David K. 1:37-1:30-1:28-1:28

Chryssi 2:07-2:21:2:33-2:25

Joslyn 2:08-2:10-2:11-2:16

Special K. 1:52-1:45-1:49-1:52

Bamf 1:25-1:23-1:26-1:27

Steven L. 1:51-2:00-1:55-1:52

OMD 1:15-1:14-1:15-1:15

Andrew S. 1:36-1:31-1:33-1:34

Tweety 1:39-1:6-1:42-1:48

Samantha P. 2:02-2:18-2:17-2:23

Missy 1:18-1:18-1:17-1:20

Ashley H. 1:39-1:47-1:41-1:46

Andres Z. 1:33-1:31-1:31-1:31

Mike J. 1:06-1:07

Matthew K. 139-1:39-1:40-1:24

Mo 1:45-1:46-1:48-1:49

Rich 1:00-1:08

Stoner 1:05-1:14-1:26-1:20

Vinny 1:10-1:30-1:50-1:55

Carnivore 1:08-1:13-1:14-1:14

Reynold 1:07-1:08-1:10-1:13

Mike C. 1:12-1:15-1:18-1:17

Vicky 1:23-1:27-1:35-1:35

Jeremy 1:37-1:45-1:54-1:44

Bug 1:46-1:52-1:57-1:50

Sandy 1:54-2:00-2:02-2:04

Jeannette 2:08-2:18-2:30-2:37

Traci 1:21-1:29-1:35-1:34

Fuma 1:25-1:26-1:35-1:34

Carrie 1:41-1:44-1:50-1:48

Samantha 1:53-2:10-2:10-2:10

Katie 2:02-2:19-2:20-2:10

Stephen M. 1:26-1:39-1:45-1:40

Daniel T. 1:25-1:29-1:32-1:38

Thomas W. 1:25-1:23-1:32-1:32