For Ledesma

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. 

He is survived by his wife Sherry and sons Luciano and Elijo. 

Today's WOD:

Ledesma

  

5 Handstand Push-ups on Parallettes

10 Toes-through-Rings

15 Medicine Ball Clean 20/14lbs

  

20 Minute AMRAP

Warm-up:

1. Dumpster Dash x2
2. Shoulder Swing x10
3. Good Morning w/bar x10
4. Push-ups x10
5. Hip Extension x10
6. Group Medicine Ball Clean

MOD:

Handstand Push-up

Toes-Through-Rings

Medicine Ball Clean

Post-WOD:

Burpee Challenge: 42

Stretch: Hamstrings

CFTally Athlete Results:

Will B. 4+4HSPU

Ronbo 5+ttr Scaled

Bamf 6 Scaled

Special K. 4+5HSPU

John R. 5+11MBC

Jill R. 4+7ttr Scaled

Joker 7+3HSPU Scaled

Matt K. 5+11MBC Scaled

Jaimi W. 6+1ttr Scaled

Olivia 5+8ttr Scaled

Tiger 7+3HSPU Scaled

Chevy 5+2HSPU Scaled

Angelica 5+12MBC Scaed

Luisa 5+5HSPU Scaled

Layla 8+5HSPU Scaled

Alisa 7 Scaled

Kirby 4+3ttr Scaled

Couchfit 5+3ttr Scaled

Stoner 10+8ttr

Firecracker 7+1HSPU Scaled

Reynold 5+5HSPU Scaled

Travis 6 Scaled

Merrick 6 Scaled

BMR 6 Scaled

Rick 5+10ttr

Quentin 6+4ttr Scaled

Will J. 6+5HSPU Scaled

Thor 6+2ttr Scaled

Andrew 6+5ttr Scaled

Logan 5+2ttr Scaled

Little G. 6+10ttr

Carnivore 8

OMD 6+9MBC

Andy 7+14MBC

Coco 6+4MBC Scaled

Ryan 4+8ttr Scaled

Chris W. 4+7MBC Scaled

Susie B. 6 Scaled 

Clara 8 Scaled

Justin 5+5 Scaled

Kristen 8+5 HSPU Scaled

Carlos 6 Scaled

Becca 7 Scaled

Clark (traveller) 8+11MBC

Jamie(traveller) 7+2 Scaled

Allison 6 Scaled

Natalie 4+8ttr Scaled

Tony 6+2KTE Scaled

Dylan 5+10ttr Scaled

Brian 4+12MBC Scaled

Chance 7+1HSPU

Karissa 6+7MBC Scaled

Danny 8+5ttr Scaled

Nicole 5+6ttr Scaled

Super Girl 7+1HSPU Scaled

Cornbread 4+10ttr Scaled

Monkey 6 Scaled

Bigfoot 8

Happy 6+11MBC Scaled

Bull 6 Scaled

Ana 6 Scaled

Elizabeth 5+5ttr Scaled

Corey 6 Scaled

Nikoleta 5+5HSPU Scaled

Jimbo 6+3HSPU

Wonderwoman 7 Scaled

Go Deeper!

Pushing!

Today's WOD:

Volume Work: EROM Handstand Push-ups

  

followed by:

  

3 Hollow Body Rocks/Superman

10 Minute AMRAP

Warm-up:

1. Burpee x10
2. Shoulder ROM
3. Pull-up x15
4. Walking Lunge with Rotation x20
5. Hip Extension x10
6. Group Burgener Warm-up x2

MOD:

EROM Handstand Push-up

Hollow Rock

Superman

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Will 18 2" / 17 rds

Jollygreen 20 Parallettes Scaled / 34 rds

Courtney 31 Scaled / 31 rds

Monkey 20 Scaled/ 35 rds

Blake 20 Scaled/ 21 rds

Joseph 20 Scaled/ 35 rds

Tweetybird 20 Scaled / 29 rds

Mike 20 Scaled / 37 rds

Krissy 20 Scaled/ 20 rds

Stephen 20 Scaled/ 27 rds

Slash Practice / 19 rds

Sandy Practice / 7

Chevy 15 Scaled/ 26 rds

Joker Subbed / 36 rds

Flex Subbed / 23 rds

Louisa Practice / 15 rds

Andrew Practice / 17 rds

James 20 @3" / 30 rds

Professor 9 @3"/subbed / 48 rds

Ian 20 Scaled / 26 rds

Mighty Mouse 10 Scaled / 30 rds

Stoner 40 on Parralettes

Joe 45 @3"/ 37 rds

Tiger 40 Scaled / 40 rds

Chryssi 40 Scaled / 12 rds

Stejphen 28 Scaled / 21 rds

Alex 20 Scaled / 49 rds

OMD 31@3" / 49 rds

Sara D. 16 Scaled / 40 rds

Laren G. Practice / 29 rds

Jaimi Practice / 30 rds

Sarge 40 Scaled/ 23 rds

Samantha 22 Scaled/ 19 rds

Rachel 35 Scaled/ 41 rds

Zach 4 @3"/17 Scaled/ 32 rds

Natalie 5 Scaled / 20 rds

Lily 27 Scaled/ 25 rds

Carnivore 20 @3" / 41 rds

Danny 15 Scaled/ 22rds

Jimbo 20 w/ parralettes/ 30 rds

Flying like Superman!

A Rocking Good Time!

Today's WOD:

100 Hollow Body Rocks

  

For time.

Last on: 02 17 11

Followed by:

  

EROM Handstand Push-ups 5-5-5

Warm-up:

1. Row 3 minutes
2. Rack Stretch
3. Squat Stretch
4. Clean & Jerk 10 in 10

MOD:

Hollow Body Rocks

EROM Handstand Push-ups

Post-WOD:

Personal Challenge Work

Stretch: Smoked Lower Back

CFTally Athlete Results:

Standard 646

Bill 4:27

Stoner 3:27 / EROM

Joker 4:23

Karen 6:30

Charolotte 5:08

Kyle 3:58 / EROM

Aislinn 4:34 

Upman 5:09 / EROM

Cindy 5:53

Christina 6:50

Brian 5:54

Mighty Mouse 4:55

Marcello 7:23

Ian 7:28

Anne 8:11

Rover 7:34

Speed Racer 8:11

Councilor / EROM

Friday Deadlifts

Today's WOD:

Deadlift 3RM

  

Last on: 11 05 10

  

followed by:

  

25 Handstand EROM Push-ups

15 Ring Dip Weighted

Warm-up:

1. Run 1 Lap <<<
2. Samson Stretch
3. Hip/Back Extension x10
4. Reverse Hyper x10
5. Hip Mobility/Stretch x10
6. Deadlift w/Bar x10
7. Deadlift w/50% x5
8. Deadlift w/70% x3
9. Deadlift w/90% x2

MOD:

Deadlift

Handstand Push-up

Ring Dip

Post-WOD:

Athlete's Choice

Roll & Stretch

CFTally Athlete Results:

Jolly Green 315-350(1)-335

The Standard 365-375PR-380(2)

Joker 360PR-315-315

Nicholas 175-185-235PR

Mariana 100-110-135PR

Joel Q "Q" 250-275-275

Kim Possible 155-162-167

Mighty Mouse 135-143PR-125

Preacherman 240-250-255PR

Amanda U"Go Girl" 195-200-215PR

Kelly B. Practice

Keith 225-275-300PR

JuJu Practice

Deadlifts and Deathly Push-ups

Today's WOD:

Deadlift 3RM

Last on: 08 26 10

  

Followed by:

  

"Death" by Push-ups

  

10 One Arm (5 each arm)

15 Weighted Push-ups 35/15lbs

25 Ring Push-ups

35 Push-ups (with Hand Release)

25 Diamond Push-ups

15 Elevated EROM Push-ups 

10 Clapping Push-ups

  

For time. 

  

12 Min. Cutoff (for every minute over perform 2 Burpees when finished)

Warm-up:

1. Run 1 Lap <<<  
2. Samson Stretch
3. Hip/Back Extension x10
4. Reverse Hyper x10
5. Deadlift w/Bar x10
6. Deadlift w/50% x5
7. Deadlift w/70% x3
8. Deadlift w/90% x2

MOD:

Push-up 

Deadlift

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

John 295-315-315 8:06

Sal "Sicilian" 325-345-365(M) 11:00 Scaled 

Bill 225-245-255 11:58 Scaled

Jon 315-335-345 9:26

Shawn 240-300-310 14:50 Scaled + burpees

Trey G. 295-315-315 10:21

Keith 205-215-225 14:34 Scaled + burpees (first wod!)

Nick 205-215-225 14:55 Scaled +burpees (first wod!)

Melissa 100-105-115(PR) 13:45 Scaled + burpees

Monica 185-190-195 17:15 Scaled + burpees

Joel Q. 185-195-195 12:40 Scaled

Shelby 105-110-120 14:26 Scaled

Kim"Possible" 155-165-170 10:38 Scaled

Cindy 85-95-100- 13:14 Scaled

Lizzy 100-115-125 12:48 Scaled

Isabella 100-115-125 10:21 Scaled

Teresa 125-130-135 16:55 Scaled + burpees

Susie 105-115-120 16:26 Scaled + burpees

Levi 315-315-315 12:50 + burpees

Terri 250-250-250 15:54 Scaled + burpees

Jennifer 115-125-130 11:47 Scaled

Shaun "Rubber Man" 295-300(2) 275 14:25 Scaled + burpees

Stealth 285-295-300 13:45 Scaled + burpees

Amanda U. 135-155-175  17:40 Scaled + burpees

Kelly B. 175-185-190(PR) 17:55 Scaled + burpees

Joel "Preacher Man"  ?-?-? 12:55 +burpees

Rick 285-295-300 10:37 10:37

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