Run, Climb and Snatch

Today's WOD:

Run 400m

3 Rope Climbs

10 Hang Power Snatch 1/2 BW

  

3 Rounds for time.

  

Time Limit: 20 Minutes

  

Followed by:

  

Dumbbell Bench Press 5-5-5

Warm-up:

1. Pacer Run 400m
2. Shoulder ROM
3. Wall Ball x15
4. Chin-up x10
5. Hang Power Snatch 10 in 10

MOD:

Hang Power Snatch

Rope Climb

Dumbell bench press

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Chryssi 20:00 2 rounds, 200m scaled

Steven L. 18:07 scaled

Ronbo 18:25 scaled

Will B. 15:56

BAMF 20:00 2 rounds 400m

Joslyn 20:00 2 rounds 3 rc scaled

Heath 20:0 2 rounds 6 rc scaled

Special K. 20:00 2 rounds 1 rc scaled

Krissy 16:25 scaled

Collin L. 20:00 2 rounds 2 rc 

Heather S. 20:00 2 rounds 6 snatches scaled

Megan D. 17:34 scaled

CoCo 20:0 2 rounds 6 rc scaled

Andrew S. 20:00 2 rounds 5 snatches scaled

Jenna 20:00 2 rounds 1.5 rc

Harold 20:00 2 rounds 400m scaled

Mo 19:38 scaled

Little G. 20:00 2 rounds 1 rc

Lewis 20:00 2 rounds 400m scaled

Francesca 18:15 scaled

Jay B. 19:00 scaled

Chris B. 19:01 scaled

John R. 20:00 2 rounds 400m

Rich W. 11:54 

Chevy 16:10 scaled

Bug 25:00

Natalie 20:00 2 rounds 200m scaled

Kim Possible 16:14 scaled

Bigfoot 11:59

Stephen M. 23:12 scaled

Tink 18:21 scaled

Reynold (Road Runner) 19:44

Neighbor 18:50 scaled

Lee D. 10:30 scaled

Mighty Mouse 16:42

Becca 20:42 scaled

Marcus DNF injury

Casey S. 14:38

Logan 19:58 scaled

Grizz 20:00 scaled

Ryan V. 19:01 

Eric 18:30 scaled

Chance 11:08

Stoner 10:28

Will J. 13:24

Rick 13:42

Erin 12:40 scaled

Burpees 20:00 2 rounds 3rc

Firecracker 15:16

Amish 12:55

Bridget M. 13:13 scaled

Geoff 13:41

Mike C. 16:52 scaled

Carrie 19:31 scaled

Vista 20:00 2 rounds 1 rc scaled

Karissa 14:04 scaled

Sarge 16:50 scaled/subbed

Rachit 16:35 

Lindsey 20:00 2 rounds 5 snatch scaled

Corey 19:53 

Allison 16:28 scaled

Jeoey B. 19:19 scaled

Cornbread 23:15

Custavo 17:50 scaled

Carnivore 9:43

Chris W. 21:22

Samantha 16:28 scaled

Andy O 10:51

Andres R. 14:52 scaled

JuJu 20:00 2 rounds 1 rc scaled

Captain 20:00

El Diablo 17:11

Supergirl 20:11

Jimbo 9:18

Merrick 13:39

Charlie 13:58 scaled

Brian S. DNF

FUMA 14:43 scaled

Paul 12:07 scaled

Eizabeth 16:20 scaled

Chris C 16:10

Ryan M. 18:42

Alex P. 13:30 scaled

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

Sit-up then Power Snatching

Today's WOD:

GHD Sit-ups

Hang Power Snatch 95/65lbs

  

21-15-9 reps for time.

   

Time limit: 10 minutes

Warm-up:

1. Walking Lunge w/rotation x20
2. Shoulder ROM
3. Squat Stretch
4. Pull-ups x15
5. Snatch 10 in 10

MOD:

GHD

Hang Power Snatch

Post-WOD:

Rope Climb x5 for time.

Personal Challenge Work

CFTally Athlete Results:

Jolly Green 8:41 / 3:34 Scaled

Cornbread 8:12 / 6:00 Scaled

Samantha  8:35 / Scaled 1:20 Scaled

Courtney 9:24 / 1:13 Scaled

BAMF 8:27 / 2:31 Scaled

Patrick 7:53 / 1:14

Mike H. 6:00 Scaled  1:12

Special K. 10:00 Scaled

Sweet Tea 12:50 / 3:00 Scaled

Sarge 9:58 Scaled / Scaled

Tuffy 9:36 Scaled

Ian 10:00 Scaled / 3:45

Charlie 8:51 Scaled / 1:00 Scaled

Joey 10:00 Scaled / 3:30

Vinny 10:00 Scaled 

Belle 9:58 Scaled / 1:30 Scaled

Mighty Mouse 10:00 Scaled / 5:06

James 9:11 Scaled /2:50

Will 9:18 Scaled / 2:50

Nicole W. 10:00 Scaled / 1:34 Scaled

Lily 10:00 Scaled / 1:36 Scaled

Phillip 5:37 Scaled / 3:05

Kim Possible 6:24 Scaled / 1:13 Scaled

Zach 7: 08 / Scaled

Susie Burpee 7:51 Scaled / Scaled

Slash  8:02 Scaled / Scaled

Lauren 9:04 Scaled / Scaled

Alex 7:38 / 1:08 Scaled

Stoner 4:15 / 1:21

Upman 6:00 / Scaled

Rachael 6:38

Tony 6:19 Scaled / Scaled

Counselor 6:17 / 2:26

Jason 9:24

Nikki 9:13 Scaled / Scaled

KitKat 9:05 Scaled (19 weeks)

Danny 7:10 / 3:10

Devin 5:15 4:08

WonderWoman 7:30 / 3:20

SuperGirl Scaled/ Scaled

Happy 9:30 / Scaled

Abs 7:31 Scaled / 

JenKen 7:32 Scaled / Scaled

Jimbo 9:05 / 58 seconds (best rope time)

Speed Racer 8:30 / Scaled

Monkey 7:00 / 3:18

Carnivore 5:04 /

Rover 9:01 /  Scaled

Snatch Deadlift & More...

Good Friends!

Today's WOD:

Snatch-Grip Deadlift 10RM

  

Followed by:

  

5 Hang Power Snatch 95/65 lbs

20 Doubleunders

  

9 min AMRAP

Warm-up:

1. Row 5 minutes
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:

Snatch-grip Deadlift

Hang Power Snatch 

Doubleunders

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

Jolly Green 275-225 3+ Rounds

The Standard 295-300(3)-225 6+ Rounds

U Go Girl 185-185 5+ Scaled Rounds

Katie 135-145 7+ Scaled Rounds

TweetyBird 85-95  5 + Scaled Rounds

Little "T" 175-175 6+ Rounds

JImmy 165-195-195 3 + Rounds

Brennen 135-155 4+ Scaled Rounds

Evan 225-245-220 6+ Rounds

"Q" 255-255 4+ Rounds

Marianna 135-135 4+ Scaled Rounds

Kim Possible 105-115-135 4 Scaled Rounds

Professor 245-255 9 (Most Rounds!)

Sarge 105-115 4 Scaled Rounds

Brad 165-225 5 Scaled Rounds

Wayne 245- 4 Scaled Rounds

Brian 245-255 5 Rounds

Nicole 105-115 5 Scaled Rounds

Skipper 95-95 5+ Scaled Rounds

K-Belle 105 7+ Scaled Rounds

JuJu Subbed/Scaled

Counselor 225-225 7 Rounds

Sing along now . . .

Tough tough workout. Kudos to everyone! One to remember . . .

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

  

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

Last on: 12 23 09

Warm-up:

1. Row 5 Minutes
2. Hip/Back Extension
3. Hip Mobility/Stretch
4. Shoulder ROM

MOD:

All Barbell lifts

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

The Standard 44:31

Joker 64:03

The Sicilian 35:16 Scaled

Brennan 43:45 Scaled

Professor 63:09

Kim Possible 50:23 Scaled

Kelly G. 68:35 Scaled

Denise (Traveler) 47:20 Scaled

Q 39:56 Scaled

Stoner 78:35

Rubber 20:44 Scaled

Wayne 65:59 

Mighty Mouse 51:23 Scaled

Rover 45:25 Scaled

Skipper 45:25 Scaled

Preacher 45:25 Scaled

UGoGirl 45:25 Scaled

Bill 45:25 Scaled

As usual, David set the standard.