Row and a little more

Today's WOD:

Row 2K

30 Hip Extensions

30 Glute Ham Sit-ups

  

Last on: 05 26 11

  

Time Limit 16 Minutes

  

Followed by:

  

Tight Rope Walk 20'x2

Warm-up:

1. Dumpster Dash x1
2. Carioca Dumpster Dash x1
3. Shoulder Swing x10
4. Chin-up x10
5. Thruster with Bar x10
6. Cobra x5

MOD:

• Rowing Technique
• GHD Sit-up
• Burgener Warm-up
• Snatch Balance 10 in 10

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Terry B. 12:31 RX

Josyln S. 14:51

Akina 18:01 RX

Will B. 11:54 RX

Becca B. 13:24 RX

Steven L. 14:09 RX

Heath P. 12:59 RX

BAF 11:24 RX

Joker 10:14 RX

Ana J. 14:41

Dustin J. 2:06 RX

James R. 14:03 RX

Belle 14:13 RX

Bug 12:34 RX

Luisa 12:06 RX

Alex M. 16:00 

Sweet Tea 13:17 RX

Will J. 12:56 RX

Bridget M. 12:47 RX

Charlie 15:41 

James L. 10:51 RX

Slash 13:21 RX

David L. 12:31 RX

Chris K. 19:40

Ryan V. 12:32 RX

JuJu 13:56 

Neighbor 12:28

Chris C. 11:58 RX

KitKat 12:11 RX

Thomas W. 11:20 RX

John M. 12:08

Patrick L. 11:49 RX

Alex P. 11:19

For Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Today's WOD:

Michael

  

800m Run

50 Hip Extensions

50 Situps

 

3 Rounds for time.

  

Last on: 11 15 11

Time limit: 30 Minutes 

Warm-up:

1. Run 200m
2. Thruster w/bar x10
3. Walking Lunge x20
4. Toes to Bar x10
5. Snatch 10 in 10

MOD:

Snatch

Pose Running

Hip Extension

Post-WOD:

Stretch: High Hammies

CFTally Athlete Results:

Becca B. 22:20

Special K 30:00 Scaled

Ronbo 29:25 Subbed

Steven L. 27:00

DJ 30:00 Scaled

bamf 22:25

Marcus P. 30:00 Scaled

Heath P. 30:00 Scaled

OMD 22:01

Megan F. 25:58

John R. 26:02

Coco 26:53

Rick B. 24:30

Vista B. 22:24

Ashley H. 28:20

Heather S. 24:22

James B. 30:00 Scaled

Alexis P. 30:00 Scaled

Tommy F. 25:20

Jeanette G. 30:00

Cornbread 23:29

Matthew K. 30:00

Eddie D. 30:00 Scaled

Rich W. 19:51

Chance 20:00

Will J. 22:42

Chryss H. 25:57

Alisa G. 26:13

Sandy S. 30:00 Scaled

Lewis N. 30:00 Scaled

Grier K. 27:33

Louisa M. 28:53

Road Runner (Reynold) 19:11

Joker 21:30PR

Bigfoot 22:30 Subbed

Mighty Mouse 24:09

Kim Possible 24:57PR

Mo L. 32:55

Chevy 24:58

Merrick 27:00

BMR 29:58

Charlie 31:56

Grizz 37:33

Logan J. 24:47

Joey B. 27:25

KitKat 24:22

Ryan M. 29:08

Daniel 29:50

Tarah 26:58

Danielle G. 29:23

Amish 21:45

Abs 26:34

Carrie 26;53

Casey 22:41

Slash 29:48

Bridget 25:30

Monkey 22:02

Geoff 20:04

Patrick L. 21:57

Sliver Back 21:07

Lindsey B. 24:22

Corey B. 26:49

Karissa 29:40

Natalie A. 30:20

Mike J. 30:00

Lee 23:24

Jeff P. 27:08

Firecracker 19:54PR

Kendall 26:51

Jenna 20:20

Fuma 25:20

AJ 23:51

Andres 25:37

SuperGirl 24:31

Dylan 27:10

Andy O. 19:36

Mary 27:58

Dave G. 25:01

Claudia 28:17 Scaled

Katie H. 28:33

Carnivore 17:22PR

Alex P. 25:53

Darren D. 30:03

Elizabeth W. 27:55 Scaled

Little G. 26:48

Another Minute!

Today's WOD:

1 Minute WOD

  

Sit-up

Hip Extension

Hollow Body Rock

Knees-to-elbows

  

3 rounds of 1 minute each for max reps. 1 minute rest after each round.

For total reps.

  

Last on: 03 18 11

Warm-up:

1. Jump Rope 3 Minutes
2. Rack/Squat Stretch
3. Burpee Challenge: 24
4. Group Burgener Warm-up x2
5. Clean & Jerk 10 in 10

MOD:

Hollow Rock

Knees-to-elbows

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

David K. 168 (56x3) estimated total

Will B. 246 (82x3) estimated total

Bamf 300 (100x3) estimated total

Merrick 258 (86x3) estimated total

Tweetybird 249 scaled (83x3) estimated total

Amy 225 scaled (75x3) estimated total

OMD 306 (102x3) estimated total

Harold 279 scaled (93x3) estimated total

Luisa 207 scaled

Charlotte 264 scaled

Belle 263 scaled

Jorge 200 

Chelsey 168 scaled

Sandy 213 scaled

Justin B. 345 

Kristen 303 scaled

Stoner 397 

Charlie 266 scaled

Reynold 256 

Mighty Mouse 272

Carnivore 336

Ian 250

Sweet Tea 271 Scaled

Flex 251

James 324

Ryan V. 217

Professor 355

BMR 274 scaled

Lizzie 310 scaled

Abi 229

Chance 317

Andy 296

Bull 261 Scaled

Brian 260 Scaled

Thad 221

Wonder Woman 359

Ashley 213 scaled

Elizabeth 199 scaled

Counselor 323

Allison 260

Lily (Yao) 225 scaled

Firecracker 364 

Chryssi 225 scaled

Stephen M. 213 

Diandra 250 scaled

Natalie 258 scaled

Quentin 258

Krysta 256 scaled

Dylan 202 scaled

Monkey 350

For Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Today's WOD:

Michael

  

800m Run

50 Hip Extensions

50 Situps

 

3 Rounds for time.

 

Last on: 08 05 10

  

Time limit: 30 Minutes

Warm-up:

1. Dumpster Dash x2
2. Pose: Partner Drill 2x20
3. Good Mornings w/bar x10
4. Pull-up x10
5. Group Medicine Ball Clean x10
6. Burpee Challenge: 7

MOD:

Hip Extension

Running Mechanics

Post-WOD:

Roll out: Legs & Lower Back

CFTally Athlete Results:

Sarge 30:00

Jolly Green 26:49PR

Ronbo 30:00 Scaled

Will B. 26:55

bamf 24:20PR

BMR 26:30

Tweety Bird 25:35

Harold 26:45

Stephen K. 27:03

Justin "Thor" 27:45

Susie Burpee 31:10

Luisa 30:20

Sandy 33:58

Kim Possible 25:40 (PR)

Cornbread 29:16

Charlotte 25:39

Belle 29:48

Special K 17:16 Scaled

Bigfoot 19:20

Reynold 25:15

Chevy 28:31

Clara 28:35

Sam 33:00

Tom 30:00

James 19:34

Joker 22:40

Andy 23:50

Flex 26:25

Ian 24:14

Alisa 28:21

Lily 30:17

Natalie 28:56

Carlos 26:49

Bull 25:00

Ryan 28:00

Will J. 25:10

Tink 24:44

Monkey 21:53(PR)

Jimbo 20:51

Michael B. 27:52

Couchfit 25:17

Thad 30:00 Scaled

Joe 20:58

Brian 23:40

Alex 26:12

Rick 23:43

Keith 30:00 Scaled

Tiger 24:12

Karissa 31:17

Carnivore 18:03

Supergirl 22:22

Ashley 28:59

Danny 21:50

Nicole 26:45

Jeff P. 27:48

Dylan 30:00 Scaled

Krysta 28:39

Lauren G. 25:45

Firecracker 23:12

Stoner 19:45

Frightful Fifty

Today's WOD:

Filthy Fifty

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees to Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs

Burpees

Doubleunders

  

50 reps each for time.

  

Last on: 05 25 11

Time Limit: 40 Minutes

Warm-up:

1. Row 3 Minutes
2. Samson Stretch
3. Shoulder ROM
4. Group Burgener Warm-up x2

MOD:

Kettlebell Swings

Jumping Pull-ups

Push Press

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

bamf 41:00 Scaled

Will B. 37:45 Scaled

Christina 38:32 Scaled

Andy 34:35

Mike 35:50 Scaled

Harold 38:15 Scaled

Gustavo 40:00 Scaled

Stephen K. 40:00 Scaled

Tweety Bird 34:40 Scaled

Justin B. 28:30

Jorge 31:15 Scaled

Joker 20:17

Luisa 35:27 Scaled

Kim Possible 33:05 Scaled

Bigfoot 31:23 Scaled

Charlie 30:14 Scaled

Professor 26:00

Tom 46:34 Scaled

Ian 24:19 Scaled

Will 34:54

Marcelo 26:51 Scaled

Andrew 37:11 Scaled

James 29:41

Alecia 39:27 Scaled

Jaimi 38:19 Scaled

Sara 32:22 Scaled

Lauren 38:40

Susie Burpees 40:00 Scaled

BMR 32:42 Scaled

Ryan 28:45 Scaled

Lizzie 26:02 Scaled

Slash 37:30 Scaled

Natalie 40:00 Scaled

Lily 39:20 Scaled

Carnivore 22:52PR

Abs 21:21 Scaled

Danny 33:19PR

Nicole 42:20 Scaled

Monkey 31:53PR

Chance 29:58 Scaled

Counselor 33:03 Scaled

Jason 37:07 Scaled

Tony 25:11 Scaled

Nikki 44:55 Scaled

Stoner 23:06

Firecracker 35:42

Dylan 38:00 Scaled

UpMan 43:58 

Eddie 40:00 Scaled

Sarge 40:00 Scaled