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 ##*!!

Practicing Handstands

Today's WOD:

Volume work: Handstand Pushup

  

Last on:03 02 12

Warm-up:

1. Jump Rope 1 Minute
2. Shoulder ROM
3. Wall Climb x3
4. Superman x10
5. Pull-ups x10
6. Hollow Body Rock x10

MOD:

Hollow Body Position

Handstand Push-up

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Joe L. 10 scaled

Joslyn S. 20 scaled

Steven L. 20 scaled

Sicilian 20 scaled

Heath P. 30 scaled

John R. 20 scaled

Terry B. 22

Special K. 25

Marcus 20 scaled

John M. 20 scaled

Heather S. 20 scaled

Harold R. 20 scaled

Andres R. 20 scaled

Slash 20 scaled

Lindsey S. 20 scaled

Natalie A. 20scaled

Matt K. 20 scaled

Aleis P. 20 scaled

Megan F. 20 scaled

Cornbread 20 

Rich W. 20 EROM

Chance 20 EROM

Belle 19 scaled

Grier 1 unscaled 19 scaled

Roadrunner 18 scaled

Craig B. 5

Bigfoot 40 EROM

AJ 20 scaled

Joey B. 24 scaled

Lindsey B. 22 scaled

Corey B. 40

Daniel T. 24 scaled

Mo 27 scaled

Jessca H. 40 scaled

Danielle G. 24 scaled

Carnivore 72

Stoner 80

Grizz 20 scaled

Rick B 110PR

Bug 42 PR

Alex M. 20 scaled

Aaron D. 20 scaled

Merrick S. 24

Joker 60

Chris C. 23

Miquel 30

Will J. 42

El Diablo 20

Captain 20 scaled

Devin A. 30

Thomas W. 20 scaled

Chris W. 20 scaled

JuJu 20 scaled

Ryan V. 10

Casey S. 40

Paul H. 35

Ana E. 20 scaled

Mike C. 20 scaled

OMD  46

Allison J. 20 scaled

Mike J. subbed

Ashley H. 20 scaled

For Nate

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

Today's WOD:

Nate

  

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings 32/24 kg

  

20 minute AMRAP.

Last on: 11 16 10

Warm-up:

1. Shoulder ROM
2. Row 3 Minutes
3. Skin the Cat x4
4. Reverse Hyper x10
5. Push-up x10

MOD:

Muscle-up

Handstand Push-ups

Kettlebell Swings

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Standard 5 rounds scaled

DJ 10 scaled

Logan J. 5 scaled

Steven L. 8 scaled

Ronbo 8 scaled

Megan D. 7 scaled

Marcus P. 5 scaled

Heath 6 scaled

Bamf 5 scaled

Special K. 6 scaled

Claudia T. 7 scaled

Vista 8 scaled

Heather S. 8 scaled

Collin L. 10 scaled

Samantha G. 8 scaled

Harold R. 5 scaled

Andrew S. 7 scaled

Joker 10 scaled

Jenna 7 scaled

Ashley H. 8 scaled

John R. 8 scaled

Stefan 8 

Tink 10 scaled

BMR 9 scaled

Sarge 9 scaled

Natalie A. 8 scaled

Suzie 10 scaled

Char 11 scaled

Belle 10 scaled

Sandy 8 scaled

Cornbread 7 scaled

Jeanette 9 scaled

Will J. 8 scaled

Rich 13

Chance 12

Corey 9 scaled

Tommy F. 12 scaled

Craig DNF injury

Chevy 11 scaled

Luisa 7 scaled

Alex P. 8 scaled

Elizabeth W. 9 scaled

Grier 6 scaled

Coco 7 scaled

Bigfoot 11 scaled

Little G. 7 scaled

Krissy 6 scaled

Roadrunner 7 scaled

Stoner 15

Rick B. 15 scaled

Miquel D. 7 scaled

Megan M. 7 scaled

Kitkat 7 scaled

Tara  12 scaled

Grizz 9 scaled 

Casey 13 scaled

Rutrow 12 scaled

Amish 11

Erin 11 scaled

Flex 11 scaled

Abs 9 scaled

Devin A.  8 scaled

Patrick L. 10 scaled

Becca 9 scaled

Jeff P 7 scaled

Alison 8 scaled

Carnivore 12

Slash 7 scaled

Monkey 4

Bridget 10 scaled

Mike C. 7 scaled

Karissa 9 scaled

Jeff 8 

Brian 10

AJ 6 scaled

Brian S. 6

Supergirl 5 scaled

Andres r. 6 scaled

Andy O. 12 

JuJu 5 scaled

Tony C. 6 scaled

Chris C. 9 scaled

Mike J. 7 scaled

Darren subbed

Robert B. subbed

Captain 7 scaled

El Diablo 6 scaled

Rachit 5 scaled

Lindsey 5 scaled

Lee 8

Charlie 8 scaled

Megan F. 11 scaled

Jimbo 14

Thomas W. 7 scaled

FUMA 7 scaled

Firecracker practice

Mike S. 8 scaled

Standing On Your feet Is Too Easy!

Today's WOD:

Volume: Handstand Push-ups

  

Last on: 09 30 11

  

Followed by:

  

CrossFit Dodgeball

  

Blue = Lunge Backward to the line.

Red = Sprint Backward to the line x2.

Green = Broad Jump Backward to the line.

Orange = Power skip Backward to the line x2.

Purple = Squat Jump x5

Yellow =  Burpee x3

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Sit-ups x15
4. Ring Knees-to-Elbows x10
5. Ring Rows x15
6. Clean & Jerk 10 in 10

MOD:

Handstand Push-ups

Clean & Jerk

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Joslyn 20 scaled

Will B. 40

John 20 scaled

Bamf 20 scaled

Jorge 20 scaled

Joker 45

Heather 20 scaled

Collin 20 scaled

Rick B. 80

Andres 20 scaled

Jenna 21 scaled

Tweety Bird 20 scaled

Harold 20 scaled

Meghan 20 scaled

Special K. 20 (PR)

Chevy 60 (PR)

Rich 60-free standing!

Belle 20 scaled

Charlotte 20 scaled

Wonderwoman 20 (PR)

Tiger 20 (PR)

Bug 20 (PR)

Jeannette practice box HSPU

Sandy 20 scaled

Professor 38

Will J. 27

Jimbo 20 EROM

Amish 12 (practice freestanding)

Rutrow 30 scaled

Eric C. 26 scaled

Corey B 20

Lindsey B. 20 scaled

Slash 40 scaled

Ryan V 30 scaled

Logan J. 20 scaled

Sarge 40 scaled

Daniel T. 20 scaled

Elizabeth W. 45 scaled box

Can you Push, Hollow, and be Superman?

Today's WOD:

4 Handstand Push-up

8 Superman

10 Hollow body Rocks

  

10 Rounds for time.

Time Limit: 18 minutes

  

Followed by:

  

Jump Rope 5 Minute AMRAP

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Walking Lunge w/Rotation x20
4. Hip Extension
5. Push-up x10
6. Squat Jump x10
7. Group: GHD Sit-up
8. Group: Hollow Body Rock

MOD:

Handstand Push-up

Superman

Hollow Body Rock

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Carlos N. 14:46 

Ronbo 12:46 Scaled

Steven L. 13:35 Scaled

Will B. 13:55

Special K. 17:06 Scaled

Rick B. 8:20

Bamf 14:03 Scaled

Krissy 18:51 Scaled

Andy 7:50

Joker 9:13 Scaled

OMD 7:25

Kane 10:08 Scaled

Andrew S. 16:29 Scaled

Justin 14:46 Scaled

Kristen 16:18 Scaled

Matthew 14:59 Scaled

Charlie 18:14 Scaled

Olivia 14:58 Scaled

Luisa 17:11 Scaled

Andrew 18:24 Scaled

Bug 8:56 Scaled

Missy 12:20 Scaled

Char 14:43 Scaled

Stoner 5:28 

Rich 5:03

Vinny 13:53 Scaled

Sandy 15:10 Scaled

Tiger 16:27 Scaled

Chevy 9:04

Susie Burpees 12:33 Scaled

Chance 7:12 

Reynold 12:18 Scaled

Tom S. 17:39 Scaled

Thor 13:30 Scaled

Mike C. 13:30 Scaed

WonderWoman 12:57 Scaled

Chris Dub  15:41 Scaled

Becca 15:25 Scaled

Vicky 14:35 Scaled

Natalie 17:59 Scaled

Will J. 13:30 Scaled

Flex 12:25 Scaled

Charlie Girl 11:15 Scaled

Daniel 17:59 Scaled

Sweet T. 15:52 Scaled

Carnivore 9:56

Quentin 12:27 

Great 12:38

BMR Subbed

Sarge 12:27 Scaled

Jimbo 12:20

Karissa 11:53 Scaled

Mike 18:00

Monkey 12:50 Scaled

Little G. 15:22 Scaled

SuperGirl 13:25 

Catain 13:49 Scaled

Fuma 16:02 Scaled

ElDiablo 16:55 Scaled

Conbread 18:00 Scaled

Brian S. 18:00 Scaled

Firecracker 18:00 DNF

Ryan V. 18:00 

CoCo 15:39 Scaled

Jenna 16:29 Scaled

Mary F. 10:44 Scaled

Susan S. 10:35 Scaled

Jeff 18:00 Scaled

Mike 17:48 Scaled

Jay 9:50

Katie 10:23 Scaled

Nikoleta 10:15 Scaled

Jeff 13:38 Scaled

Paul 12:48 Scaled

And 10:47 Scaled

Chris 16:16 

Darren 15:00 Scaled

Robert 16:30 Scaled

Jay

Elizabeth 11:13 Scaled

Andres 11:50 Scaled

Chris 15:00 Scaled

Pat L. 15:25 Scaled