21-15-9

Today's WOD:

Box Jump 24/20"

Kettlebell Swing 32/24kg

Sumo Deadlift High-Pull 75/55 lbs

  

21-15-9 reps for time.

  

Time Limit: 12 Minutes

Last on: 02 25 10

  

Followed by:

GHR 7-7-7-7

Warm-up:

1. Burpee Wave x10
2. Reverse Hyper x12
3. Squat Jump x10
4. Bridge Hold x2

MOD:

• Kettlebell Swing
• Sumo Deadlift High Pull

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joker 8:41 RX

Steven L. 12:00

Standard 12:00 RX

Joslyn S. 11:49

Special K. 13:14 RX

John R. 11:07 RX

BAMF 9:33 RX

Becca 8:55

Will B. 11:32

Andrew S. 10:00

Coco 10:11

Heather 9:58

Collin L. 7:24 RX

Ana J. 7:08

Dustin J. 10:20

Matt K. 9:19

Lindsey 11:33

Professor 8:02 RX

Sam (visitor) 9:25 RX

Belle 9:45

Jessica S. 8:45

Bug 8:40

Roadrunner 12:05

Cornbread 11:25

Marcello 12:13

Mo. 9:16

Jeremy 12:00 (up to 9 bj)

Dan T. 11:25

Dan S. 10:18

Jeff F. 11:33 RX

Alex M. 12:00 (up to 9 BJ)

Rick B. 9:00 RX

Sweet T. 14:19 RX

Tony C. 9:37 RX

Stephen M. 12:00

Chryssi M. 12:00

Karissa 11:01

Bridget 12:00 subbed

Corey B. 9:46 RX

Linsey B. 9:03 RX

Justin B. 10:59 RX

Vista 7:50

Jenna M. 8:49 RX

James L. 7:00 RX

Andy O. 8:21 RX

David L. 9:07

Mary F. 12:00

Harold 12:00

Wonderwoman 8:48 RX

Allison 11:58

Jaima S. 10:01

Patrick L. 8:25

Firecracker 8:47 subbed

Little G. 11:50

Kelsey (traeler) 7:01 RX

Marcus 12:00 (up to 2 rds + 5 bj)

Dylan 11:57

Abs 8:33

Aaron 10:42

Alex P. 7:50

John M. 8:09

Ana E. 12:00

Paul H. 8:32

Michael J. 8:08 RX

Ashley H. 11:44

Jackie A. 9:42

Elizabeth W. 11:24

Pressing and Pulling

Today's WOD:

Press 3-3-3

Last on: 03 26 12

 

Push Press 5-5

Last on: 02 13 12

 

Weighted Pull-up 3-3-3

Last on: 03 19 12

 

Followed by:

 

GHR 5-5-5

Warm-up:

1. Group Tabata
2. Squat Stretch
3. Shoulder ROM
4. Shoulder Swing x10

MOD:

• Shoulder Press
• Push Press
• Weighted Pull-up

Post-WOD:

Roll out: Shoulders & Arms

CFTally Athlete Results:

Joe L. 115 125 125 / 125 125 / scaled

Akina 55 49 49 / 55 all sets/ scaled

 Joslyn S 55 60 55 / 56 55 55 / scaled

Spcial K. 115 135 135 / 140145 / 8kg

Will B. 95 135 155 / 145 155/ 24kg

John R. 115 115 125/ 135 145/ 10kg

Terry B. 95 115 125/ 125 135 15/ 12kg

Chryssi M. 55 60 65 / 65 75/ scaled

Becca B. 55 65 70/ 75 80/ scaled

Sicilian 135 155 170/ 135 165/ scaled

Bamf 135 155 145/ 145 155/ 4kg

Heath P. 95 95 100/ 115 125/ scaled

Collin L. 135 135 135/ 155 155/ 16kg 20kg

Heather S. 50 55 55 / 55 65/ scaled

Andrew S. 125 all sets/ 135/ 10kg

Tweety Bird 50 505 50 / 55 55 / scaled

Jeremey J. 75 all sets/ 75 all sets/ scaled

Belle 60 75 65/ 75 70/ scaled

Charlotte 60 5 70/ 65 70/ scaled

Michael j. 135 145 155/ 155 165/ 20kg, 24kg

Ashely H. 65 70 70/ 75 75/ 1 strict/ scaled

James B. 75 95 95/ 95 95 / 12, 14kg

Professor 135 125 130/ 165 175/ 32kg 24kg

Krissy 55 55 60/ 65 85/ scaled

Bridget 60 65 70 / 75 95/ scaled

Craig 135 all sets/ 155 all sets/ 16, 32kg, 44 Rich W. 155 all sets/ 185 all sets/ 32, 44 46kg

Bug 65 70 72/ 8kg

Jenna M. 65 all sets/ 75 85, 4kg

Kim Possible subbed

Luisa M. 60 65 67/ 75 85/ scaled

Gabe 115 125 125/ 125 130/ 25#

Rick B. 155 165 165 / 155 175, 16kg 24kg

Kristy S. 55 all sets/ 65 all sets/ 3 strict 4kg 4kg

Stephen M. 115 115 105 / 105 115 / 14kg

Captain 70 all sets/ 80 90/ 4 strict  (first time!!)

Will J. 115 125 125 / 125 135/ 14kg 14kg 16

Chris K. 65 75 75/ 85 85/ scaled

Sweet Tea 60 69 65 / 75 80/ scaled

Abs 75 75 80/ 85 95/ 8kg

Wonder Woman 75 80 85/ 95 115/ 4kg, 6kg, 8kg

Slash 45 all stes/ 55 55 / scaled

Monkey 65 80 85/ 95 115/ 4kg 6kg 8kg

MoL. 45 45 55/ 65 75 85 /scaled

Allison 55 60 65 / 75 85/ scaled

Lindsey B 55 60 65/ 75 85/ scaled

Corey B. 115 135 145(pr)/ 145 155/ 14 16 24kg

Karissa H. 55 60 60/ 65 85/ scaled

Toney C. 95 95 95/ 95 105/ 10kg 12kg

Ryan V. 95 all sets/ 95 105/ 16kg all

Neighbor 85 all sets/ 95 105/ 12 14 16kg

Brian S. 135 130 130/ 135 160/ 10kg 16kg

Harold 115 125 130 / 135 145/ 16kg 20kg 24kg

Kitkat 55 65 65 / 75 75 80/ strcit

Chris C. 75 75 95/ 95 105 / 20kg 1 16kg

Alex M. 75 65 65/ 65 75/

John M. 95 105 115/ 115 115/ 12kg all

Pat L. 95 105 95/ 115 115/ 10 12 14kg

Paul 95 115 135/ 135 135/ 10kg 10kg 14kg

Ana 45 50 55/ 55 65/ scaled

Dylan 95 all / 105 114/ scaled

Charlie 45 50 55/55 65/ scaled

Alex  P. 115 125 125/ 145 145/ 14kg 12kg 10kg

Bang! The 2012 CrossFit Games Open Begins

Today's WOD:

2012 CrossFit Open Wod#1

  

Burpees 7 Minute AMRAP

  

Athlete must touch an object that is 6" about their max reach with both hands.

Begin in the standing position then touch the ground with chest and hips then jump and touch with both hands.

Followed by:

  

GHR 3-3-3

6 Rope Climb

Warm-up:

1. Row 2 minutes
2. Squat Jumps x10
3. Squat Stretch
4. Reverse Hyper x15
5. Push-up x10
6. Walking Lunge x10

MOD:

burpee

Glute Ham Raises

Rope Climb

Post-WOD:

Roll & Stretch: Athlete's choice

CFTally Athlete Results:

Bamf 53

Chrssi 54

Steven 52

Joshlyn 59

Special K. 47

Joker 70

Collin L. 79

Heather S. 68

Jenna M. 60

AJ 69

Megan F. 50

Andrew S. 68

Jay B. 66

Chris B. 61

John R. 67

Harold 70

Sarge 47

Little G. 60

Danny G. 54

Samantha P. 57

Francesca 50

Lewis N. 49

Alex F. 71

Quentin 86

Rich 96

Stephen M. 60

Belle 58

Michael 58

Cornbread 72

Luisa 56

Jeanette 50

Mr. Clean 53

Bug 70

Mo 59

Natalie 53

Reynold 82

flex 57

Mighty Mouse 80

Alisa 52

Katie H. 38

Rutrow 100

Amish 98

Casey S. 85

Will J. 86

Rick B. 92

Chevy *66 (injury)

Kaine A. 65

Allison J. 43

Captain 73

El Diablo 77

Jeff P. 67

Carrie S. 64

Monkey 72

Bridget M. 56

Mike C. 90

Firecracker 86

Slash 54

Karissa H. 61

Michael J. 66

Ashley H. 70

Dylan 60

Neighbor 61

Brian 62

Chance 87

Andy 101

Susan 66

Jimbo 106 (most burpee's today)

Justin Burns 96

Stoner 93

Rachit 65

Danielle 55

Ana 54

Chris 74

Geoff 87

Will 71

Megan 54

Paul 61

Double D Day - Deadlifts and Doubleunders

Today's WOD:

10 Deadlifts 275/185 lbs 

50 Doubleunders

  

3 rounds for time.

  

Last on: 06 22 11

  

Time Limit: 15 Minutes

Warm-up:

1. Jump Rope 2 Minutes
2. Good Morning w/bar x10
3. Hip Extension x10
4. Reverse Hyper x10
5. Group: Clean 
6. Clean 10 in 10

MOD:

Deadlift

Doubleunder

Post-WOD:

GHR 6-6-6

Stretch: Hamstring

CFTally Athlete Results:

Joslyn S. 15:00 Scaled

Steven L. 15:00 Scaled

Will B. 8:39 Scaled

Ronbo 11:15 Scaled

Special K. 15:00 Scaled

BAMF 9:44

OMD 6:12

Tweety 9:05 Scaled

John R. 12:56 Scaled

Krissy 8:00 Scaled

Chryssi 10:41 Scaled

OX 11:36

Alisha 12:17

Sarge 12:46 Scaled

Kyrie 14:09 Scaled

Carlos 14:25

Luisa 14:25 Scaled

Sandy 14:05 Scaled

Michael 15:46 Scaled

Susie Burpee 15:00 Scaled

Angelica 15:00 Scaled

Kim Possible 7:09 Scaled

Andy 5:25

Bug 14:12 Scaled

Rich 3:50

Kane 7:08 Scaled

Clara 12:39 Scaled

Charlie 15:00 Scaled

Tiger 9:51

Chevy 8:38

Joker 8:58

Mike C. 8:27 Scaled

Kirby 11:33 Scaled

Nikoleta 14:00 Scaled

Natalie 9:58 Scaled

Jeff 11:00 Scaled

Silverback 12:48

Reynold 12:12 Scaled

Mo 11:50 Scaled

Elana 13:16 Scaled

Mighty Mouse 11:39 Scaled

Little G. 13:13 Scaled

Grizz 15:00 Scaled

Little Bigfoot 11:39 Scaled

Ryan 13:10 Scaled

Tiffany 9:24 Scaled

Will 9:34 Scaled

Andrew W. 10:43 Scaled

Patrick L. 10:32 Scaled

Quentin 9:40 Scaled

Chris W. 11:49 Scaled

Nicole 11:57 Scaled

Couch 11:58

Charlie Girl 12:14 Scaled

Dave 12:31 Scaled

Stephen 12:24 Scaled

Kristen K. 7:58 Scaled

Justin B. 5:40

Greg T. 15:50 Scaled

CoCo 8:11 Scaled

Thomas W. 10:06 Scaled

BMR 8:53 Scaled

Monkey 7:06 Scaled

Paul H. 9:55 Scaled

Merrick 9:22 Scaled

Katie H. 8:57 Scaled

Allison J. 9:56 Scaled

Karissa 10:24 Scaled

Supergirl 7:44 Scaled

Diablo 8:30 Scaled

Fuma 12:17 Scaled

Brian 12:44

Captain 10:29 Scaled

David G. 7:02 Scaled

Stoner 3:48

Carnivore 3:44

Jorge 6:11 Scaled

Neighbor 12:50 Scaled

Cornbread 10:47

Rick 13:40

David

Chance 5:50

Flex

Firecracker 9:49

Chris 13:05 Scaled

Samantha 14:33 Scaled

Lizzie 12:58 Scaled

Jenna 7:51 Scaled

Tomas 12:50 Scaled

Wonderwoman 8:50 (fastest girl time!)

Skin the Cat!

Turn your hands!

Today's WOD:

50 Skin the Cat

  

Time limit: 20 Minutes

Warm-up:

1. Shoulder ROM
2. Burpee x5
3. Squat x10
4. Walking Lunge x10
5. Thruster w/bar x5

3 Rounds

  

Group: Skin the Cat

  

MOD:

Skin-the-cat

Post-WOD:

GHR 5-5-5

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Will 9:57

Jolly Green 41

Steven 30 Modified

Bamf 30

Sarge Practice

Thomas Practice

Samantha Practice

OMD 12:09

Angelica Practice

Travis 35

Justin 40

Kristen 8 Practice

Chevy 35

Cornbread 23

BMR 16

Rich 20:00

Bigfoot 40

Luisa Practice

Clara Practice

Natalie Practice

Sandy Practice

Quentin 16:00

Ryan 21:00

Kirby 12

Marcello 25

Jami 10

Charlie Girl Practice

Flex 27

Sweet Tea 30 Modified

Mike C. Practice

Carnivore 10:32

Paul H. Practice

Firecracker 18:37

Tiger 39

Allison Practice

Susie Burpee 20:17

Michael J. Practice

Lauren G. Practice

Carlos Practice

Logan Practice

Fuma Practice

Chris W. Practice

Will Practice

Reynold Practice

Mike C. 17:00

Supergirl 16:55

Chance 12:45

Brian 17:08

Dylan Practice

Andy 15:55

Corey Practice

Lindsey Practice

Darren Practice

Robert Practice

Matthew 17:04

David Practice

Geoff 20:00

Lacey Practice

Andre Practice