Are you as tough as the Nasty Girls?

Today's WOD:

Nasty Girls

  

50 Air Squats

7 Muscle-ups

10 Hang Power Clean 135/95 lbs

  

3 rounds for time.

Time Limit: 20 Minutes

Last on: 06 03 09

Warm-up:

1. Row 500m
2. Shoulder Swing x20
3. Shoulder ROM
4. Cindy x2

MOD:

• Burgener Warm-up
• Clean & Jerk 10 in 10
• Hang Power Clean

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 2 rds 21 rows/dips 

Special K. 2 rounds 10 rows

Josyln S. 2 rounds 27 squats

Will B. 18:41 

BAMF 2 rounds 12 ring rows

Heath P. 2 rounds 4 squats

Marcus P. 2 rounds 5 squats

John R. 18:47

Tweety Bird 19:24

CoCo 2 rounds 9 rows/6dips

Ana J. 2 rounds 21 rows/dips

Dustin J. 19:30

Daniel S. 2 rounds 14 rows/7 dips

Professor 13:55 RX

Eddie 1 round

James B. 2 rounds 15 PU

Kristy S. 19:00

Bell 2 rounds 21 dips

Thomas 2 rounds 5 cleans

Reynold 2 rounds 10 squats

Justin B. 2 rounds 50 suats

Sandy 19:45

Jessic S. 2 rounds 7 dips3 rows

Luisa 2 rounds 4 cleans

Bug 19:44

Mighty Mouse 2 rounds  8 cleans

Lindsey 2 rounds 50 squats

Steven L. 2 rounds 7 cleans

Vista 2 rounds

Kitkat 15:22

Aaron D. 2 rounds 10 PU 

Gabe L. 2 rounds 

Rick B. 2 rounds 15 dips

Jeremy K. 2 rounds 15 squats

Marcelo 2 rounds 40 squats

Will J. 18:26 

Sweet Tea 2 rounds 17 dips

Shannon (traveler) 2 rounds 50 squats

Firecracker 16:15

Chris K. 20:00

Wonder Woman 16:20

Dave G. 17:17

Karissa H. 20:00

David L. 10:54

Geoff B. 19:48

Abs 18:57

Becca B. 17:28

Mo L. 2 rounds 5 dips

Neighbor 19:57

Patrick L. 2 ronds 10 rows/dips

Jaimes 1 round 10 dips

Mary F. 2 rounds 22 squats

Cornbread 2 rounds 21 rows/dips

Tony C. 19:55

Lindsey B. 2 rounds 9 cleans

Corey B. 14:44 

Harold R. 2 rounds 10 squats

Kirck W. 19:26

JuJu 17:15

Chris C. 16:49

Stoner 10:22 RX

Silverback 19:35

Paul H. 2 rounds 50 squats

Little G. 19:42

James L, 15:30

Andy O. 10:31 RX

Alex P 17:48

John M. 18:15

Charlie 19:05 

Jackie A. 2 rounds 50 squats

Chipper Time with Partner Power

Today's WOD:

Chipper Time with Partner Power

  

400m Partner Run w/Medicine Ball Pass 20/14lb

50 Power Snatch 1/2 BW

50 Elevated Push-up 24/20"

50 Hang Power Clean

50 Sit-ups Throw over the box 20/14lb ball

50 Sumo Deadlift High Pull

Partner Carry to Stop Sign and back

  

Weight is 1/2 smallest partner's weight

  

Time limit: 35 minutes

Warm-up:

1. Row 30 Calories
2. Shoulder ROM
3. Medicine Ball Clean x10
4. Toes-to-Bar x10
5. Group: Sumo Deadlift High Pull
6. Group: Snatch
7. Snatch 10 in 10

MOD:

Power Snatch

Sumo Deadlift High Pull

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Bamf & Steven 19:35

Will B. (1/2) 17:12

Chyrissi & Joslyn 25:10 scaled

Jay and Christopher 20:20

OMD (1/2) 11:10

Rachit & Justin 22:30

Andrew & Alex 24:20

Samantha & Krissy 18:23 scaled

OX & Couchfit 19:15

Missy (1/2) 19:10

Sarge & Kyrie 19:57 Scaled

Belle & Charlotte 22:55 Scaled

Chevy & Rich 14:00

Mighty Mouse & Special K. 17:19 

Jeannette & Sandy 19:03 Scaled

Tiger & Bug 16:20

Thomas & Cornbread 21:14

Reynold & Stephen 20:13

Susie Burpee & Mo 24:03 Scaled

Natalie (1/2) 22:00 Scaled

Will J. & Chris18:59

Tom (1/2) 18:39 Scaled

Ryan & Quentin 20:14 

Carrie & Kelly 23:06 Scaled

Professor 18:55 Scaled

Amish & Michael J. 14:16 

Wonderwoman & (Katie scaled) 20:37

Rick & Jimbo 13:55

Karissa & Vicki 20:47

Louis & Mike C. 22:38

Monkey & Firecracker 14:36

Stoner & Logan 12:10

El Diablo & Cory 19:09

Captain & Supergirl 18:31

Neighbor & Dylan 18:21

Lindsey & Susan 25:30

Mike & Jeff 19:54

Andy & Chance 12:09

Pat & Geoff 16:04

Tink 16:16 Scaled

Ana & Elizabeth 22:19 Scaled

Andre & Darren 24:22

Chris & Paul 21:12

This AMRAP then those Turkish Get-ups

OMD TGU.

Today's WOD:

Row 250m

6 Hang Power Clean 135/95lbs

  

10 Minute AMRAP

  

Immediately followed by:

  

12 Turkish Get-ups 16kg/12kg

  

For time.

  

Last on: 04 13 11

  

Time limit on TGU: 10 minutes

Warm-up:

1. Jump Rope 2 minutes
2. Walking Lunge w/rotation x20
3. Shoulder ROM
4. Hang Clean w/bar x15
5. Hip Extension x10
6. Group Turkish Get-up 

MOD:

Rowing

Hang Power Clean

Turkish Get-up

Post-WOD:

Burpee Challenge: 40

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Special K. 5 Rounds Scaled/ 4:45 Scaled

Standard 5+250m 3:45

Justin B. 6+150m / 2:36

Thor 5 Scaled / 3:50 Scaled

Bamf 5 / 4:16

Kristen 5+100m Scaled / 3:12 Scaled

OMD ? / 2:10 

Joker 6+99m / 2:45

Cornbread 3+3 PC / 3:50

Jill ? Scaled / TKU Practice

John 4+150m / TKU Practice

Vinny Subbed

Corey 4 Scaled / 5:50 Scaled

Matthew 5+84M Scaled / 3:55 Scaled

Bigfoot 5+100m Scaled/ 4:53

Reynold 4+250m Scaled/  4:11 Scaled

Jeff 4+250m / 4:12 Scaled

Firecracker 5 / 4:07

Stoner 7+45m  2:10

Twelve Days of Christmas Barbell Style

Today's WOD:

“The 12 Days of Christmas: Barbell Style”

  

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

  

Last on: 12 22 10

  

95/65 lbs and like the song, 1 then 2, then 2,1, then 3,2,1 . . .

40 Minute time limit

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Walking Glute Stretch x2

MOD:

Any questions?

Post-WOD:

Burpee Challenge: 32

Stretch: Athlete's Choice

CFTally Athlete Results:

Joker 10+5 BS Scaled 

Rombo 10 +5BS Scaled

Chryssi 9+6PP Scaled

Special K 9+4 Thrusters Scaled

Will B. 9+6 Thrusters Scaled

Bamf 10+7PJ Scaled

Amy P. 11+5BS Scaled

Tweety 11+6PP Scaled

Sandy 41:20 Scaled

Belle 30:27 Scaled

Char. 31:56 Scaled

Tiger 11+10PS Scaled

Mighty 34:14 Scaled

Stoner 36:43

Matthew 11+8 Scaled

Cornbread 9 Scaled

Chevy 10+10 Scaled

Luisa 11 Scaled

Firecracker 46:24 

Alissa 11+25PP

Stephen 10+4PP Scaled

Ryan 9 Scaled

Professor 46:03

Quentin 11+7 Scaled

Jimbo Time?

Jaimi 28:52 Scaled

Merrick 8+2Thrusters Scaled

David 10+2BS Scaled

Wonder 51:50

Counselor 10+7 Thrusters Scaled

Slash 11+5BS Scaled

Dylan 10 Scaled

Abs 10+8SC Scaled

Patrick L. 10+6PP Scaled

BMR 55:22

Danny 9+6PP Scaled

Nicole 10 Scaled

Matthew 9+4SC Scaled

Allison 10 Scaled

Zack 52:30

Elizabeth 9+4HPS Scaled

Devin 50:53

Krysta 10 Scaled

Two Minutes

Today's WOD:

Sit-up

Two-Push-up Burpee

Hang Power Clean 115/75lbs

Floor Wipers with 115/75lb bar

  

2 Minutes of each movement

1 minute rest between rounds

3 rounds for total Reps.

Warm-up:

1. Walking Lunge w/rotation x20
2. Manmaker 15/10lbs x10
3. Hip Extenstion x10
4. Chin-up (strict) x10

MOD:

Two-Push-up Burpee

Hang Power Clean

Floor Wipers

Post-WOD:

Burpee Challenge: 29

Stretch: Hamstring

CFTally Athlete Results:

Jolly Green 253

Will B. 284 Scaled

Special K 201 Scaled

BAMF 387

Monkey 394

OMD 407

Harold R. 268

Belle 268 Scaled

Char. 298 Scaled

BMR 320 Scaled

Tiger 321 Scaled

Chevy 330

Justin 400

Jaimi 327 Scaled

Tom 206

Mighty Mouse 332

Andy 341

Courtney 183

Reynold 336

Travis 330

Bigfoot 388

Sara 367

Alisa 361 Scaled

Leighlah 316

Sweet T. 326

Dave 239

Bull 310

Professor 412

Counselor 383

Carlos 355

Brian 312 Scaled

KitKat 375 Subbed

Jason 312

Firecracker 412

Dylan 213 Scaled

Lily 296 Scaled

Natalie 322 Scaled

Ryan 302 Scaled

Nicole 286

Danny 340

Stoner 445

Justina 266 Scaled

Happy 406

Krysta 348