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

Front Squat & Press; A Great Combo

Today's WOD:

Front Squat 5-5-5-5-5

Last on: 01 23 12

  

Press 3-3-3

Last on: 01 23 12

Warm-up:

1. Run 400m
2. Squat x10
3. Rack Stretch
4. Good Morning w/bar x10

MOD:

Front Squat

Press

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

bamf 135 145 155 165 170/ 135 145 155 

joslyn 55 75 80 85 90/ 50 55 60

ronbo 155 all sets/ 125 135 145

Becca 45 85 95 105 105/ 55 65 75

Heath 95 125 125 145 145/ 75 95 105 

Steven L. 95 125 135 155 165/ 75 95 115

John R. 135 165 165 165 165 / 95 95 115 

Collin L. 115 145 165 185 185/ 115 135 155

Harold K. 185 185 205 205 205/95 115 125

Carlos N. 185 185 195 215 235/ 115 115 115

Andrew 95 115 125 135 135/ 135 140 135

Joker 185 185 205 225 245 / 95 115 135

OMD 185 all sets/ 95 115 135

Samantha G. 95 95 95 95 115/55 55 45

Tweety 65 75 85 85 90/ 45 50 50

Jane Ellen 65 65 75 65 65 / 45 50 50

Rutrow 55 60 65 70 75/ 45 all sets

James B. 95 105 115 135 135 / 65 75

Matthew K. 95 115 125 135 145/ 

Tommy F. 115 135 155 175 185 / 135 115 125

Little G. 85 95 100 105 105/ 55 65 

Justin B. 115 135 145 150 155/ 135 140 145

Bug 85 105 115 120 125(pr)/ 60 65 70

Stoner 225 245 255 265 265/ 165 175 175

Will J. 185 185 195 195 195/ 115 125 125 

Cornbread 135 155 155 175 185/ 115 125 

Corey B. 115 115 135 155 155 / 115 125 135

Luisa 85 105 110 115 105/ 65 65 70

Tony 75 95 135 135 135 / 95 115 115

Lewis 115 135 135 155 135/ 75 95 95

Grier 65 65 75 85 95/ 95 105 95

Craig B. 115 135 135 155 155/ 115 135 155

Tom W. 95 105 115 125 135 / 75 75 85

Jeanette 55 70 80 85/ 70 75 85

Bigfoot 165 175 185 185 195(pr) / 95 105 110 

Roadrunner 115 135 140 145 125 / 75 85 95

Jeremy 75 75 95 105 115 / 65 85 95

Krissy 65 75 85 85 85 / 45 50 55

Moe 85 95 105 100 100/ 50 50 55

 AJ 165 185 205 235 235/ 135 135 

Merrick 145 150 155 155 155 95 105 115

 Erin 55 55 65 75 75/ 65 65 65

thor 145 145 150 160 160/ 105 115 125

Daniel T. 95 115 125 155 145/ 75 75 85

Chevy subbed/ 155 160 160

Alexis 55 85 85 105 125/ 45 55 65

Natalie 85 95 105 115 125/ 105 70 70

Monkey 115 120 120 120/ 85 85 85

Megan 35 45 55 55 65/ 45 45 55

Marcus 115 135 135 155 185

Lett 135 all sets/ 135 all sets

Jimbo 155 165 165 175 175

Stephen M. 155 all sets/ 115 all sets

Chryssi 65 85 85 95 95/ 55 65 70

Carrie 65 all sets/ 55 all sets

Danielle 65 all sets/ 45 all sets

Tarah 65 65 75 75 75/ 45 all sets

Megan M. 65 all sets/ 35 all sets

Logan J. 115 all sets/ 95 all sets

Slash 55 65 70 75 80/ 40 45 45

Bridget 65 75 85 95 105 / 60 65 65

Karissa 75 75 85 95 95/ 55 60 60

Dave G. 95 95 95 105 105/ 75 65 65

Geoff 135 155 175 185 185/ 135 145 145

Sandy S. 55 65 70 75 80/ 40 45 50

David G. 115 all sets/ 75 85 95

Sarge 95 100 105 105 105/ 65

Mike C. 1115 125 125 130 135/ 90 90 85

Carnivore 185 205 215 225 230 (pr)/ 105 110

Lindsey B. 85 95 105 105 105/ 55 60 75 60 70

El Eiablo 155 165 165 165 165/ 95 105

Andres 105 125 145 145 145/ 75 95 95

Andy 185 all sets/ 115 125 125

JuJu 35 35 35 45 45/ 45 50 55

Brian S. 155 165 175 175 175/ 135 all sets

Captain 105 105 105 105 105 115/ 75 70 70

Casey 115 115 135 135 135/ 115 115 115

Migue 135 155 165 185 205/ 115 135 135

Darren 95 95 115 135/ 95 115 115

Firecracker 115 125 135 145 155/ 75 75 75

Megan 105 105 115 115 115/55 55 55

Joey B. 75 95 115 125 135/ 75 85 95

Michael J. 95 95 115 1335 135/ 45 95 115 135

Jay B. 135 135 155 15 155/ 115 135 155

Ryan M. 95 135 155 185 205/ 95 130 145

Jenna M. 105 105 115 115 115/ 65 65 55

Robert B. 115 135 135 145 145/ 115 125 125

Paul 145 165 185 185 185/ 125 135 145

Ana 35 65 75 85 95/ 45 55 55

Stefan 95 115 135 155 185/ 95 115 135

Fuma 165 175 185 205 225/ 145 155 165

Elizabeth 35 65 75 85 95/ 65 75 75

Jeff F. 135 all sets/ 115 all sets

Front Squat & Shoulder Press

Today's WOD:

Front Squat 3-3-3-3-3

Last on: 11 18 11

  

Press 3-3-3-3-3

Last on: 12 12 11

  

Followed by:

  

Rope Climb 3 Minute AMRAP

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Walking Lunge w/Rotation x20
4. Squat/Rack Stretch
5. Group: Split Jerk
6. Split Jerk 10 in 10
7. Group: Front Squat

MOD:

Front Squat

Press

Rope Climb

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ryan V. 125 all sets/ 95-95-95-75-75 / 7

Jolly Green 95-115-125-135-155 / 125-135-135-135-145(m) 6 scaled

David G. 135 all sets/ 95 all sets / 3

Steven L 95-115-135-135 / 95-95-105-115-115 / practice

Becca 70 all sets / 55-65-75/ practice

Will B. 135-165-185-195/ 95-115-145-145 / 4

Ronbo 165-175-185-195/ 95-115-125-145-145 / practice

Bamf 135-145-155-165-165/ 135-135-145-155-135/ 2

Special K. 115-115-135-135-155/ 95-115-125-125/ 1 scaled

Jorge C 185-205-205-215-225/ 115-115-115-125-145 / 2/5 scaled

Harold 135-145-165-185-205(pr)/ 95-95-105-115-115/ practice

Fuma 165-175-185205-225/ 135-145-155-165-175/ 2 Scaled

Andrew 95-115-135-135-135/ 95-95-105-115-125/ 6 scaled

OMD 185-195-205-205-225(1)/ 115-125-135-135/ 10

Joker 185-225-225-225-245(1)/ 115-125-125-135-135/ 

Tanner 65-65-65-75-75/ 75 all sets/ practice

Elena 65 all sets/ 55-55-55-45-45/ 5 Scaled

Samantha 85-85-85-85-95/ 55 all sets/ 5 Scaled

Tweety 65-65-75-75-80/ 45-50-50-50-50/ 10 scaled

Firecracker 115-125-135-145-155/ 65-75-75-75-85(1)/4

Chevy 205-205-225-225/ 135-145-155-155-155(2)/ 6 scaled

Tiger 105-115-125-135-135/ 55-60-65-70-72(2)/ 6

Thomas W. 95-115-115-95-95/ 65-85-65-75-75/ 3 scaled

Matthew K. 135-145-155-165-155/ 95-95-95 100-95/ 3 scaled

Luisa 55-60-85-95-105/ 55-65-60-60/ 2

Sandy 65-65-65-70-70/55-55-60-60/ 5 scaled

Charlie 65 all sets/ 65-85-85-75-75/ 5 scaled

Merrick 135 all sets/ 95 all sets/ 4

Chance 135-155-165-175-175/ 115 all sets/ 8

Rich W. 225-205-225-225-225/ 135-155-175-175/

Coco 65-75-85-85-80/ 55-55-55-57-57-55/ 6 scaled

Krysta 95-105-105-115-115/ 65-70-70-75

Bigfoot 175-185-185-200-205(pr)/ 95-115-115-105-110/ 8

Reynold 115-145-145-155-145/ 65-75-85-75-80/ 3

Stoner 225-245-245-255-265/ 155-175-175-185/ 9

Cory 135-135-165-165-165 / 115-115-115-125-135

Logan D. 75 all sets/ 60 all sets

Missy 45-55-55-55-55/ 55 all sets/ practice

Alisa 80-80-80-85-85/ 50-50-55-55/ 12 scaled

Sweet Tea 95-105-115-115-115/ 55-55-60-60-65(1)/ 9 scaled

Tom 185-205-205-205-205/ 95 all sets/ 2

Sarge 95-95-100-105-105/ 55-60-60-65-65/ 8 scaled

Professor 155-175-185-185-185

Will J. 135-145-155-165-175/ 95-105-115/ 8

Wonder 125-125-125-135/ 65-65-70-70/ 6

Quentin 135 all sets/ 115 all sets/ 6

Kendall 85 all sets/ 55-55-55/ 7 scaled

Chris W. 135 all sets/ 65-70-70-70/ 5

Danial T. 125 all sets/ 65 all sets/ 

Carnivore 215-225-225-225-215/ 125-125-120-125-120

Flex 165-185-205-215-215/ 135-135-155-155-155/ 

BMR 105-110-110-115-115-120/ 65-75-75-65-70/ 3 scaled

Natalie 115 all sets/ 60-65-65-65-65

Karissa 55-55-65-65-75/ 45-45-45-50-55/ practice

Slash

Mike J. 225-225-225-225-245/ 135-135-115-135/ practice

Vicki 35-45-60-60/ 35-50-45-45-45/ practice

Jaimi 95-100-105-110-115/ 55-60-55-55-55/ 3

Tink 65-65-65-65-65-45 all sets/ practice

Mike C. 125-12-125-125-135/ 75-75-75-85-80/ practice

Patrick L. 115-135-135-145-145/ 85-95-100-100/ 5 scaled

Jimbo 135-165-165-175/

Monkey 115 all sets/ 65-75-80-85/ 6

Andre 155 all sets/ 65-65-65-85-85

Clara 85-85-85-95/ 55-55-65-65-65/ practice

Chryssi 75-85-105-105-95/ 55-65-65-/ 7 scaled

Stephen 155 all sets/ 95 all sts/ 4 scaled

Lauren G. 85 all sets/ 55-55-60-60-60/ 1

Brian S. 185 all sets/ 105-105-105-115/ 5

John R. 135 all sets/ 95-95-105-105-105/ 4

Jill 55 all sets/ 55-55-55/ 1 scaled

Andy O. 205-205=-205-225(pr)/ 115-115-125-125-125/ 8

Chris C. 75-75-95-115-115/ 95-95-65-65-65/ 2

Supergirl 115 all sets/ 65-75-75-75/ 5

Dylan 135-155-155-155-155/ 95 all sets/ 2 scaled

 7:30 class results will be entered on Tuesday 1/24.  

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

Hold Something Heavy in Front now Squat!

Today's WOD:

Front Squat 5RM

  

Last on: 09 20 11

  

Followed by:

  

Turkish Get-up x12

Warm-up:

1. Dumpster Run x 2
2. Walking Lunge x 20
3. Chin-up x 10
4. Hip Extension x 10
5. Rack/Squat stretch
6. Burpee Challenge: 10

MOD:

Front Squat

Post-WOD:

Rollout: Shoulders and Upper Back

CFTally Athlete Results:

Joker 185-205-225(2) / 6-16kg

bamf 125-135-145PR / 12-16kg

Quentin 135-145(3)-145(3) / 12-15 lbs (First WOD!)

Merrick 115-125(2)-125(1) / 12-15 lbs

Stephen K. 135-145(2)-145 / 12-20 lbs

Harold 155-175-185 / 12-20 lbs

Thor 145-155-165(4) / 12-6 kg

James 155-175-195PR / 16-20 kg

Andrew 110-115-115 / 12-10 kg

Travis 165-185-205 / 12-16 kg

Cornbread 155-185-225(2)

Bigfoot 165-165-175PR / 12-16 kg

Charlotte 75-80-82PR / 8 kg

Belle 75-80-82PR / 8 kg

Krysta 65-65-70 / 8 kg

Samanatha ?

Ian 115-135-140

Matt H. Practice

BMR 85-105-205

Andy 165-185-205

Slash ?

Chevy 185-205(3) Injured

Jaimi 95-100-105 10-6 kg

Justin B. 185-195(3)-195(3)

Ryan 95-115-120 / 12-8 kg

Bull 205-225-240(3) / 24 kg

Susie Burpees 55-75-85 / 10 kg

Patrick L. 115-135-155 / 20 kg

Stephen M. 115-135-155 / 16 kg

Chryss 70-90-100 / 16 kg

Counselor 135-155-165 / 

Sarge 70-90-100 / 10 kg

Dylan 95-115-125 / 16 kg

Brian S. 125-135-195(3) / 20 kg

Carnivore 205-215-225(4) / 24 kg

Carlos 185-205-225 / 20 kg

Wonder Woman 125-135-140(2) / 14 kg

Danny 135-145-155

Nicole 105-115(3)-115(4)