Add Two

Today's WOD:

10 Toes-to-Bar

10 Handstand Walk Steps

10 Weighted Twists Sit-ups 45/35 lbs

Run 200m

  

Add two reps for each round for 5 rounds.

  

Time limit: 18 Minutes

  

Followed by:

  

CrossFit Dodgeball

  

Blue = Handstand Walk x4 steps

Red = Tuck Jump x3

Green = Burpee Backwards Jump x2

Orange = V Sit-ups x4

Purple = Plank Hold 20 sec

Yellow =  Chin Up x5

Warm-up:

1. Dumpster Dash
2. Squat Jumps x20
3. Shoulder ROM
4. Chin-ups x10
5. Rope Climb x2
6. Bridge 3x for 10 seconds
7. Group: Pose Running Drills

MOD:

Handstand Walk

Running Mechanics

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Chryssi 3+ 1WC @ 18:00 scaled

Steven L. 3+2WC @18:00 scaled

Will 4 rounds 18:00 

Bamf 3+8TTB 18:00 scaled

Joslyn 3+ 16TTB 18:00 scaled

Special 3 @ 18:00 scaled

Andres 3+1 WC @ 18:00 scaled

OMD 4+16SU 

Andrew S. 4+18SU @ 18:00 scaled

Rick 4+10TTB @18:00

John 3+16TTB @18:00 scaled

Bigfoot 4+6WC @ 18:00

Mattthew K. 3 @ 18:00 scaled

Missy 3+WC @ 18:00 scaled

Cornbread 3+8WC @ 18:00 scaled

Rich 13:51

Change 14:05

Andy 15:00

Char 3+3TTB @ 18:00 scaled

Belle 3 @ 18:00 scaled

Jeanette 3 @ 18:00 scaled

Mo 4 @ 18:00 scaled

Vicky 4 @ 18:00 scaled

Sarge 3 @ 18:00 scaled

Chevy 16:56 

Bug 4+7TTB @ 18:00

Susie Burpee 3 @ 18:00 scaled

Tyler (travelor) 13:22

Eric 2+ @ 18:00 scaled

Ox 23:02 

Reynold 3+4SU @ 18:00 scaled

Alisa 3+16su @ 18:00 scaled

 Merrick 23:00

Elana 4 rounds @18:00 scaled

Megan 3+SU @18:00 scaled

Sara 18:00 scaled

Will 4 18:00 scaled

Daniel 3+ 11TTB 18:00 scaled

Jeff F. 4+3TTB @ 18:00

Jimbo 17:58 scaled

Jay B. 4+18HSW @ 18:00

Chris B. 4 @ 18:00 scaled

Daniel T. 3+6SU @ 18:00 scaled

Little G. 4 rounds @ 18:00

Logan J. 4+17HSW @ 18:00 scaled

Fransico 4+su @ 18:00 scaled

Casey S. 4+hsw @ 18:00 scaled

Thomas W. 4+wc @ 18:00 scaled

Natalie 3+WC @ 18:00 scaled

Carnivore 13:34

Stoner 14:11

Vinny 3+16TTB @18:00 scaled

Kendall 4+15su @ 18:00 scaled

Amish 17:36 scaled

Justin B. 4+ @18:00 scaled

Greg T. 3 @ 18;00 scaled

Super Girl 16:35

Rauhit 4 @ 18:00 scaled

Ashley H. 3+13su @ 18:00 scaled

Mike J. 3+16su @18:00 scaled

Slash 3+16su @18:00scaled

Karrisa 4+2ttb @18:00 scaled

Jorge4 @18:00 scaled

Dylan 3+6ttb @18:00 scaled

Brian S. 4+16wc @18:00 scaled

Mike C. 4@18:00 scaled

Pat L. 3+1su @18:00 scaled

Geoff 17:36 scaled

Chris C. 3+16su @18:00 scaled

Captain 3+7ttb @18:00 scaled

El Diablo 3+16su @18:00 scaled

Stephen 2+14su @18:00 scaled

Ana 2+100m @18:00 scaled

Paul 3 @18:00 scaled

Allison 4 @18:00 scaled

Taking a Walk on Your Hands

Today's WOD:

Handstand Walk for Total Steps

  

10 Minute AMRAP

   

Followed by:

Tabata Bottom to Bottom w/Counter

Warm-up:

1. Burpee x10
2. Shoulder ROM
3. Sit-ups x20
4. Squat x20
5. Back Extension x10
6. Push-up to Side Plank x10

MOD:

Handstand Walk

Squat

Post-WOD:

Personal Challenge Work

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

The Standard Scaled Practice / 10

Courtney 90 Steps /11

Will B. 89 Steps /11

Joker Scaled Practice /7

Stephen 80 Steps /7

Mike Scaled Practice /10

Coco Scaled Practice / 6

Blake Scaled Practice /11

Gustavo Scaled Practice/7

Tiger 190 Steps /12

Sweet Tea Scaled Practice / 10

Sandy Scaled Practice / 6

Louisa Scaled Practice / 6

Belle Scaled Practice/ 9

Andrea Scaled Practice / 6

James 28 Steps / 12

Madeline Scaled Practice /11

Professor 204 Steps / 10

Geoff 4 Steps / 12

Mighty Mouse 135 Steps / 13

Will 27 Steps / 10

Zack 42 Steps / 12

Tom Scaled Practice / 10

Sarge Scaled Practice / 9

Ox Scaled Practice / 9

Alisa Scaled Practice / 8

Slash Scaled Practice / 9

Rover Scaled Practice / 11

Joseph 60 Steps / 10

Susie Burpee Scaled Practice / 9

Wonder Woman 75 Steps / 10

Super Girl 315 Steps / 10

Jenn Scaled Practice / 7

Monkey 37 Steps / 11

Danny 30 Steps / 10

Nicole 80 Steps / 10

Our Turn for Griff

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Today's WOD:

Griff

  

Run 800m

Run 400m Backward

Run 800m

Run 400m Backward

  

For time.

  

Last on: 03 19 10

Warm-up:

1. Samson Stretch
2. Overhead Squat  x10
3. Reverse Hyper x10
4. Hip/Back Extension x10
5. Pose: Wall Drill 2x20
6. Pose: Carioca x4
7. Pose: Forward Lunge x4

MOD:

Pose Running

Post-WOD:

5 minutes Handstand Walk 

Roll & Stretch

CFTally Athlete Results:

The Standard 17:25

Keith 19:02

Amanda C. 16:04

Melissa 19:09

Chris 12:09

Monica 16:49

Nicholas 20:04

Kim 19:58

SpecialK 16:35PR

MightyMouse 16:53PR

Gymiee 21:16

Joker 13:45

Michael 18:35

Sushi 17:23

Brian 16:17

The Sicilian 13:30 Scaled

UpMan 14:38

Jon 14:06

Skipper 20:08

Rick 13:06

Catherine 14:25PR

Rubber 13:07

Kelly B. 18:40

Monkey Subbed

Rover 14:58 Row 3k

Lizzie 17:36

SusieBurpees 20:00

Jonathan 21:30

Amanda U. 16:35

Terri 18:37

Trey C. 12:15 Sub 3k Row

Snatch, Balance, Squat

Today's WOD:

5 Snatch, 135/95 lbs

5 Snatch balance, 135/95 lbs

5 Overhead squat, 135/95 lbs

Five rounds for time.

Warm-up:

1. Samson Stretch
2. Shoulder ROM
3. 10 Air Squats
4. 10 Presses 65/35 lbs
5. Burgener Warm-up w/bar x2

MOD:

Snatch
Snatch Balance
Overhead Squat

Post-WOD:

Handstand Walk 
5 minute AMRAP
Roll & Stretch

CFTally Athlete Results:

Bill L. 16:40 Scaled 1:17 Hold.

David C. 18:05 / 1:56 Hold.

Monica 25:30 Scaled / 2:07 Hold. (First WOD!)

Karen 25:30 Scaled.

John 23:55 Scaled / 106 Steps.

Suzanne 20:13 Scaled / 2:19 Hold.

Sal 22:27 Scaled / 1:12 Hold.

Evan 25:29 Scaled / 0:20 Hold.

Michael 18:36 Scaled / 1:51 Hold.

Mike 19:44 Scaled / 1:13 Hold.

David W. 27:17 / 121 Steps.

Sara 15:30 Scaled.

Kim 16:45 Scaled.

Zeke 17:48 Scaled.

Debi 17:46 Scaled.

Brian 20:00 Scaled.

Teresa 25:09 Scaled.

Terri 33:37 / 3:22 Hold.

Jay 35:51

Sahil 24:35 Scaled / 2:03 Hold.

Ashleigh 25:05 Scaled.

Liz 22:40 Scaled.

Catherine 28:39 Scaled / 2:47 Hold.

Joel 25:20 Scaled / 1:39 Hold.

Trey 16:02 Scaled / 1:33 Hold.

Juliet 19:44 Scaled / 0:53 Hold.

Taking a Walk on Your Hands!

David and John working hard on ring L-sits.

Today's WOD:

8 Handstand Push-ups 

8 steps Walk on Hands 

L-Sit Hold on Rings 60 sec. hold 

  

5 Rounds Not for time.

Warm-up:

1. Samson Stretch
2. Overhead Squat 
3. Sit-up
4. Hip/Back Extension
5. Ring Dip
6. Pull-up
7. Kettlebell Swing 24/16 kg

3 rounds of 14 reps.

MOD:

Handstand Push-ups

Hand Walking

L-Sit Hold

Post-WOD:

Run 400m

Run Backward 400m

For time.

Roll & Stretch

CFTally Athlete Results:

Melanie Scaled  run: 6:30

Sal Scaled

David W. (only as prescribed workout today!) run: 5:50

John Scaled 

Liz Scaled

Michael Scaled 

Chad Scaled  run: 4:18

Jose Subbed

Ric Scaled run: 4:02

Sahil Scaled run: 4:51

Zeek Scaled run: 6:11

Teresa Scaled run: 5:59

Holden Scaled run:4:15

Trey Scaled

Shaun Scaled run 5:05

Bill L. Scaled run: 5:05

Allen Scaled

Keith Scaled run: 5:47

Jennifer Scaled run: 6:02

Wayne Scaled run: 5:31

Terri Scaled run: 6:02