Helen plus a Combo

No Terry, that kettlebell will not pick itself up!

Today's WOD:

Helen

  

Run 400m

21 Kettlebell Swings 24/16kg

12 Pull-ups

  

3 rounds for time.

Last on: 03 13 12

Time Limit: 18 Minutes

  

Followed by:

  

10 Skin-the-cat/Muscle-up Combos

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer run 400m
3. Shoulder Swing x15
4. Back Extension x15
5. Hip Extension x10

MOD:

• Pose Running Drills
• Kettlebell Swing
• Kipping Pull-up
• Skin-the-cat/Muscle-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 17:47 

Chryssi M. 18:00

Akina 18:00

Joslyn S. 18:00

Will B. 13:00 RX

Sicilian 18:00

Bamf 13:24 RX

Marcus 19:38 RX

Special K. 18:23 RX

Ana J. 12:37

Dustin J. 12:53 RX

Collin L. 11:29 RX

Andrew S. 15:55 RX

Amelia M. 15:42

Harold R. 16:03 RX

Stoner 9:09 RX

Lindsey S. 18:00

Krissy H. 16:45

Cornbread 12:53 RX

CoCo 13:48 

Charlotte 14:01

Ashley H. 15:40 RX

Professor 9:08 RX

Roadrunner 12:53 RX

Craig 12:47 RX

Sam 11:26 RX

Sandy 15:21

Travis 9:45 RX

Luisa 16:00 

KitKat 14:36

Daniel T. 17:22 RX

Sharon 15:40

Carolina 15:08

Mo. 17:181

Marcelo 16:50

Sara A. 15:08

Grizz 18:19

Robert B. 16:35 

Darron D. 19:00

Thor 15:24

Captain 13:36 RX

El Diablo dnf injury

Monkey 11:35 RX PR

Mike J. 11:43 RX

Micah 14:21

Bridget M. 13:16

Wonderwoman 13:54 RX PR

Karissa 15:18

Susie Burpees 16:11

Juju 13:10 

Allison J. 18:53

Dave 13:58

Ryan V. 15:33 RX

David L. 13:56 RX

Supergirl 14:37 RX

Christopher B. 16:15 RX

James L. 9:16 RX

Andy O. 10:42 RX PR

Brian S. 14:02 RX

Casey S. 12:32 RX PR

AJ 13:33 RX

Zach S. 16:48

Chris C. 11:55

Merrick S. 12:21 RX

Aaron D. 12:28

Patrick L. 13:00 RX

Jaime S. 14:04

Alex P. 12:28

John M. 11: 35 

Marcus P. 17:10 RX (2nd time?)

Terry B. 13:22 RX

Jackie A. 14:47

Charlie 13:34 PR

Elizabeth W. 17:54 

Silverback 10:30 RX

Charlotte F. 18:00

Carnivore 8:10 RX (fastest time)

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 ##*!!

Deadlifting, then Jackie

Today's WOD:

Deadlift 5-5-5-5

  

followed by:

  

Jackie

  

Row 1000m

50 Thruster 45/35 lbs

30 Pull-ups

  

For time.

Time limit: 20 minutes

Last on: 06 08 11

Warm-up:

1. Good Morning x10
2. Hip Extension x10
3. Reverse Hyper x10
4. Deadlift w/50% x5
5. Deadlift w/70% x3
6. Deadlift w/90% x2

MOD:

Deadlift

Rowing

Thruster

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

OMD 275 all sets / 8:21

Ronb 275 al sets/ 14:22 scaled

Will B. 275 all sets / 15:22

Joslyn S. 125 125 125 135 / 17:25 scaled

Steven L. 225 all sets/ 13:58 scaled

Heath P. 225 225 185 185/ 18:50 scaled

Terry B. 185 all sets / 19:08

Special K. 235 235 245 245 / 17:42

BAMF 275 all sets / 13:12

The Sicilian 205 all sets/ 20:00 scaled

Marcus P. 225 235 235 235 / 19:20 scaled

Collin L. 275 all sets/ 11:28

Heather S. 135  all sets/ 14:18 scaled

Tweety Bird 115 all sets/ 14:14 scaled

Samantha G. 165 145 145 145 / 14:20 scaled

John R. 225 275 275 275 / 12:10

Harold R. 305 all sets 19:44

Vista B. 75 75 95 95 / 15:53

James B. 155 165 185 215 / 16:22

Sarge 155 165 165 165/ 18:17 scaled

Lauren G. 145 155 155 155 / 14:51

Mo L. 105 115 125 135 / 12:14 scaled

Tink 125 all sets/ 11:06 scaled

Jeanette 125 15 165 155 / 15:58 scaled

Carrie S. 125 165 165 165 / 11:50 scaled

Andy O. 225 225 225 275 / 9:09

Jenna M. 145 155 175 185 / 11:54 scaled

Bug 145 155 160 165 / 13:28

Marcello 165 all sets / 15:19 scaled

Corey B. 185 all sets/ 9:49

Luisa M. 175 175 175 195 13:28 scaled

Belle 115 all sets/ 14:30 scaled

Char 115 all sets/ 17:22 scaled

Sandy 145 all sets / 15:00 scaled

Rich W.    / 8:00

Chevy 225 225 275 275 / 9:21 subbed

Natalie A. 155 175 175 175/ 13:40 (first unassisted pull-ups!!)

Tommy  / 12:40

Bigfoot 235 240 245 245 / 8:27

Craig B. 225 245 265 / 13:01

Merrick 225 245 245 255(pr)/ 13:08

Joker 215 335 355 / 8:54

Roadrunner 225 225 235 235 / 13:39

Kim Possible 65 65 85 / 10:58 scaled

Mighty Mouse 125 all sets/ 10:36

Ryan V. 135 155 165 165/ 13:45

Tara R. 115 all sets / 13:45 scaled

Megan M. 115 all sets/ 13:37 scaled

Casey S. 185 all sets/ 12:39

Logan J. 165 all sets/ 15:54

Silverback / 8:09

Becca 125 135 145 145 / 9:45 scaled

Griz 245 all sets/ 15:32 scaled

Chris W. 205 all sets/ 15:05

Rutrow 105 110 115/ 12:14 scaled

Monkey 165 all sets/ 9:53(pr)

Amish 225 235 245 265/ 8:37

Slash 145 all sets/ 15:45 scaled

Geoff B. 315 325 325 335/ 11:37

Bridget M. 135 155 165 175/ 12:04 scaled?

Mike C. 235 all sets/ 13:10

Carnivore 325 335 335 325 / 6:55

Susie Burpees 115 all sets/ 15:10 scaled

Karissa H. 135 155 165 165/ 14:16 scaled

Lindsey B. 135 155 155 155/ 12:10 Scaled

DJ H. 315 all sets/ 13:27 scaled

Captain 155 155 155 160/ 14:25

El Diablo 225 all sets / 9:49

DJ A. 225 all sets/ 12:10 scaled

Jeff P. 235 all sets/ 13:34 scaled

Brian S. 265 265 285 285 / 13:20

Neighbor 205 all sets/ 13:31

Chris C. 115 all sets/ 12:45

Allison 125 145 155 175 / 12:31 scaled

Katie H. 65 75 85 85/ 14:02 scaled

Supergirl 175 180 195 205/ 12:09

Alex P. 185 all sets/ 13:15

Rick B. 225 245 265 275 / 11:46

Brian 265 265 265 285/ 8:59

Lee D. 225 all sets/ 12:34

Justin B. 225 245 245 265/ 12:40

JuJu subbed / 

Andres R. 135 185 185 185/ 15:10 scaled

AJ G. 315 all sets/ 

Samantha P.

FUMA 315 all sets

Paul H. 315 305 305 285/ 13:32

Ana 105 105 105 135/ 15:39 scaled

John M. 185 all sets/ 16:38 scaled

Darren 135 185 215 245/ 16:00 scaled

Jimbo 315 305 305 / 8:25

Jay B. 95 135 155 155/ 11:40

Joey B. 95 135 155 155/ 13:50 scaled

Lindsey J. 100 all sets/ 16:00 scaled

Eliabeth W. 105 105 105 135/ 15:48 scaled

Michael J. 135 185 215 245 / 14:32

Time for Helen

Today's WOD:

Helen

  

Run 400m run

21 Kettlebell Swings 24/16kg

12 Pull-ups

  

3 rounds for time.

  

Time limit: 18 Minutes

Last on: 06 02 11

Followed by: 

60 Second L-Sit on parellettes Hold followed immediately by:

40 GHD sit-ups for time.

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Shoulder ROM
3. Run 200m
4. Good Morning w/bar x10
5. Carioca 200m
6. Clean & Jerk 10 in 10

MOD:

Clean & Jerk

Kettlebell Swing

Kipping Pull-up

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Joslyn S. 17:56 scaled

Steven L. 15:54 scaled

Will B. 14:42 scaled

Ronbo 17:01 scaled

BAMF 13:56

Special K. 17:48

Joker 9:58(pr)

Collin L. 12:28

Jenna M. 12:28 scaled

Tweety Bird 14:34 scaled

Harold R. 16:10

Couchfit 12:16

MO 16:54 scaled

Sarge 21:07 scaled

Kyrie 17:43 scaled

Lewis 21:39 scaled

Charlotte 13:53 scaled

Belle 14:12 scaled

Alexis P 16:03 scaled

Bug 16:03

Luisa 16:04 scaled

Sandy 16:04 scaled

Tink 13:09 scaled

Cornbread 13:14

Rich 8:17

Kim Possible 12:45 scaled

Bigfoot 9:38

Logan J. 15:02 scaled

Reynold 15:23

Mike C. 13:24

Natalie A. 17:59 scaled

Mighty Mouse 12:28

Becca 11:37 scaled

Chevy 12:19

Eric 16:10 scaled

Megan D. 15:43 scaled

Ryan V. 15:37

Thomas W. 16:22 scaled

Amish 9:15

Rick B. 11:47

Will J. 12:29

Couchfit 11:38 (WOD#2)

Rutrow 12:57 scaled

Erin 15:49 scaled

Chyrissi M. 16:18 scaled

Katie H. 15:59 scaled

Bridget 13:25 scaled

Susie Burpee 14:18 scaled

Stephen M. 16:18

Charlie 19:58 scaled

Mika 17:08 scaled

Karissa 15:58 scaled

Carnivore 8:02

Monkey 11:53

Abs 15:25 scaled

Allison J. 14:45 scaled

Karly (traveler) 14:40

Lindsey B. 13:27 scaled

El Diablo 11:27(pr)

Merrick 13:20

Mary F. 13:59 scaled

Supergirl 12:30

Neighbor 15:58 scaled

Ryan M. 10:31

Andy O. 11:32

Stoner 8:42

Chris 12:31 scaled

Andres 14:57

Megan M. 16:20 scaled

JuJu 17:28 scaled

Casey S. 15:27

Robert B. 15:36 scaled

Darren D. 18:00 scaled

Captain 14:26

Hallie 14:40 scaled

Geoff 12:30

Firecracker 10:07

Ox 11:56

Jimbo 9:34

Ana 15:56

Dylan 17:06

Jay B. 16:30

Chris B. 12:22

Wonderwoman 14:27

FUMA 14:57

Chance 11:18

Stefan 12:38

Elizabeth W. 17:30 scaled

Paul H. 14:23 scaled

Running Cindy

Today's WOD:

1.5 Mile Run (2,400m)

then:

5 Rounds Cindy

5 Pull-ups

10 Push-ups

15 Squats

400m run

  

For time.

  

Time Limit: 30 minutes

Warm-up:

1. Pacer Run 200m
2. Glute Ham Walk x20
3. Pull-up x10
4. Push-up x10
5. Squat x10
6. Split Jerk 10 in 10

MOD:

Split Jerk

Pose Running

Kipping Pull-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Will B. 18:40

Joslyn S. 25:51 Scaled

Special K 25:34

bamf 24:13

Ronbo 25:14 Subbed

Steve L. 25:51 Scaled

BMR 22:49 Scaled

OMD 16:42

Samantha 29:30 Scaled

Joker 19:28

Collin 18:21

Heather 21:55

Rick B. 20:14

Professor 16:58

Amish 18:05

Matthew K. 22:11

Rutrow 22:21 Scaled

Luisa 25:02 Scaled

Chevy 19:44

Mighty Mouse 21:01

Ox 22:57

Chris W. 24:00

Alisa 24:35 Scaled

Jorge C. 22:40 Scaled

Charlotte 25:02 Scaled

Belle 28:05 Scaled

Grier 28:25 Scaled

Kim Possible 24:45 Scaled

Kirby 20:33 Scaled

Reynold 17:30

CouchFit 23:31

Logan J. 22:35

Vista 23:41

Alexis 30:00 Scaled

Mo L. 24:40 Scaled

Sweet Tea 25:25 Scaled

Flex 20:21

Susie Burpees 27:23 Scaled

Slash 27:23 Scaled

Charlie Girl 28:02

Karissa H. 28:19 Scaled

Becca 19:00 Scaled

Cornbread 23:53

Corey B. 22:45

Lindsey B. 23:05 Scaled

Stoner 17:16

JuJu 28:37 Scaled

Brian S. 20:46

Jeff F. 20:40

Chris C. 20:23

Ana E. 23:41 Scaled

Paul H. 20:41

Patrick L. 19:15

Dylan W. 24:22 Scaled

SilverBack 16:29

Colin F. (Traveler) 16:39