Pull-ups, Box Jumps and Dashing!

Today's WOD:

6 Chest-to-Bar Pull-ups

6 Box Jumps 30/24

Dumpster Dash

 

6 Rounds for time.

Time limit: 20 Minutes

 

Followed by:

  

Jump Rope 5 Minute AMRAP

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Sprint Team Run 400m
3. Squat Jump x10
4. Reverse Hyper x10
5. Wall Climber x3
6. Clean & Jerk 5 in 5

MOD:

Clean & Jerk

Chest-to-bar Pull-up

Box Jump

Post-WOD:

Roll out: Shoulders

CFTally Athlete Results:

Standard 16:01

John R. 11:20

Heath P 16:27 scaled

Steven L. 13:35 scaled

Bamf 16:35

Special K. 16:26 scaled

OMD 7:58

Ashley H. 13:10 scaled

Claudia T. 16:03 scaled

Coco 12:20 scaled

Jane Ellen 15:43 scaled

Tweety Bird 12:20 scaled

Heather s. 11:35 scaled

Collin L. 11:34 

Sam G. 15:26 scaled

Harold R. 16:31 scaled

Joker 10:15

Jenna M. 11:07 scaled

Alisa G. 13:57 scaled

Lewis N. 18:27 scaled

Sarge 14:52 scaled

Eddie D. 20:19

Chance 8:41

Andy O. 9:21

Craig B. 10:24

Merrick S. 11:01

Luisa M 13:43 scaled

Charlie 11:57 scaled

Alexis P. 15:45 scaled

Jeanette 17:19 scaled

Little G. 15:55 scaled

Tink 13:04 scaled

Natalie A. 14:21 scaled

Grier F. 14:27 scaled

 Kendall 15:08 scaled

Belle 12:38 scaled

Thor 11:23 scaled

Bigfoot 8:23 subbed

Carrie S. 12:30 scaled

Megan M. 14:00 scaled

Bug 15:01

Casey S. 10:17

Logan 11:37

Ryan V. 12:34

Marcus P 18:30 scaled

Mo L. 12:38 scaled

Jeff P. 12:37 scaled

Fuma 12:29 scaled

Rutrow 11:27 scaled

Amish 8:56

Carlos N. 10:34 

Mike C. 11:39

Slash 15:30 scaled

Jimbo 8:02

Silverback 8:30

Bridget M. 10:50 scaled

Money 10:34

Burpees 12:42 scaled

Geoff B. 10:05 

Joey B. 13:50 scaled

Jeff F. 10:28

Hallie R. 20:00 scaled

Stoner 7:47

Neighbor 14:50

Lee 10:54

AJ 10:41

Andres R. 12:17 scaled

Tony C. 11:13 scaled

Dylan W. 13:46 scaled

Cornbread 11:15

JuJu 17:27 scaled

Stefan W. 10:25 scaled

Wonderwoman 11:22

Jay B. 9:52

Ryan M. 8:43

Thomas W. 13:17 scaled

Robert B. 11:45 scaled

Paul H. 11:50 scaled

Ana G. 14:14 scaled

Elizabeth W. 14:50 scaled

Darren D. 14:30 scaled

A Quick Triple

Today's WOD:

13 Power Clean 95/65 lbs

9 EROM Push-ups on Parallettes

Run 200m

  

15 minute AMRAP

  

Followed by:

Jump Rope 5 Minute AMRAP

Warm-up:

1. Row 300m
2. Shoulder ROM
3. Skin-the-Cat 3x
4. Squat x20
5. Overhead Squat w/bar x15
6. Snatch Balance 10 in 10

MOD:

Snatch Balance

Power Clean

EROM Push-up

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Ronbo 4+9 cleans  31DU

Joslyn S. 3+7 cleans scaled  175 singles

Will B. 5+10 cleans  61DU

Standard 5  106DU

Becca 5+3 cleans / 540 singles

BAMF 5+13 cleans/ 141 DU

Steven L. 4  85DU

Special K. 4+4PU  97DU

Krissy 4+10 cleans scaled  28DU

BMR 4+9PU scaled  28DU

Vista 5+9 cleans  scaled 606 singles

Harold 4+9PU  50DU

Rick B. 6+6 cleans  23 DU (first doubles!)

Collin L. 7+100m  50DU (first doubles!)

Katie H. 3+10 cleans scaled  200 singles

Andrew S. 5+4PU 12DU

OMD 7+9PU  100(puked!)

Tink 4+7 cleans scaled  32DU

Matthew K. 4  417 singles

Little G. 4  50DU

Olivia 3+5 cleans scaled  47DU

Char 4  14DU

FUMA 5+5PC  25DU

Megan F. 4+4PC scaled 440 singes

Chevy 6+9PU  158DU

Sandy 3 scaled  10DU

Belle 3+6PU scaled 6DU

AJ 6  50DU

Luisa 3+8PU  scaled 60DU

Carlos N. 6  

Bug 4+9PU  175DU (PR)

Thomas W. 5  21DU

Bigfoot 5+9PU  101DU

Francesca 4 scaled 480 singles

Alisa 4+8 cleans scaled  15DU (first doubles!)

Daniel G. 4  244 singles

Kirby 4+13 cleans  scaled 430 singles

Reynold 4+10PC  135DU

Mighty Mouse 5  232DU (PR)

Merrick 5  200DU

OX 6  89DU

Jeremy 3+3 cleans 477 singles

Thor 4+8 Cleans  40DU

Mo 3+1PU  26DU

Rutrow 4+9PU scaled 

Amish 5+13 cleans 310DU

Ryan V. 4+11 cleans 62DU

Flex 5+9PU  64DU

Abs 5 scaled  110DU

Susie Burpee 4+4 cleans scaled 

Ryan 6+9 cleans 65DU

Bridget 5 scaled  20DU

Michael J. 6+13 cleans  410 singles

Logan J. 5  180DU

Rachit 4+10 cleans 180 singles

Sarge 4+6 cleans 51DU

Geoff 6+100m  242DU

Ashley 4+13 cleans  380 singles

Natalie 4+10 cleans scaled 124DU

Karissa 4+6 scaled 402 singles

Danielle 3  400 singles

KitKat 3+12 cleans  40DU (welcome back KitKat!)

Supergirl 5+11 cleans  200DU

John R. 5  125DU

Jeff F. 5+10 cleans  127DU

Brian S. 5+9 cleans 35DU

Megan M. 4+9PU scaled  10DU

Lindsey B. 5 scaled  ?

Chance 6+9 PU 200 DU

Andy O. 6+6PU  242DU

Cornbread 4+9PU 158DU

Captain 5  scaled  52DU

El Diablo 6  226DU

Couchfit 5+100m  150DU

Chris B. 5+8 cleans 530 singles

Daniel T. 3+13 cleans  290 singles

Ana 4+4PC scaled 76DU

Andres R. 3+11 cleans scaled 20DU

Paul H. 5  33DU

Casey S. 5+13 cleans  102DU

Jay B, 5  260 singles

Elizabeth W. 3+6 cleans scaled 136 singles

Chris C 4+5 cleans  15DU

Darren D. 3+9 cleans  20DU

Robert B. 4  280 singles

Carrie 5  scaled 44DU

Kendall 4+1 PU scaled ?

Patrick L. 5  116DU 

Can you Push, Hollow, and be Superman?

Today's WOD:

4 Handstand Push-up

8 Superman

10 Hollow body Rocks

  

10 Rounds for time.

Time Limit: 18 minutes

  

Followed by:

  

Jump Rope 5 Minute AMRAP

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Walking Lunge w/Rotation x20
4. Hip Extension
5. Push-up x10
6. Squat Jump x10
7. Group: GHD Sit-up
8. Group: Hollow Body Rock

MOD:

Handstand Push-up

Superman

Hollow Body Rock

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Carlos N. 14:46 

Ronbo 12:46 Scaled

Steven L. 13:35 Scaled

Will B. 13:55

Special K. 17:06 Scaled

Rick B. 8:20

Bamf 14:03 Scaled

Krissy 18:51 Scaled

Andy 7:50

Joker 9:13 Scaled

OMD 7:25

Kane 10:08 Scaled

Andrew S. 16:29 Scaled

Justin 14:46 Scaled

Kristen 16:18 Scaled

Matthew 14:59 Scaled

Charlie 18:14 Scaled

Olivia 14:58 Scaled

Luisa 17:11 Scaled

Andrew 18:24 Scaled

Bug 8:56 Scaled

Missy 12:20 Scaled

Char 14:43 Scaled

Stoner 5:28 

Rich 5:03

Vinny 13:53 Scaled

Sandy 15:10 Scaled

Tiger 16:27 Scaled

Chevy 9:04

Susie Burpees 12:33 Scaled

Chance 7:12 

Reynold 12:18 Scaled

Tom S. 17:39 Scaled

Thor 13:30 Scaled

Mike C. 13:30 Scaed

WonderWoman 12:57 Scaled

Chris Dub  15:41 Scaled

Becca 15:25 Scaled

Vicky 14:35 Scaled

Natalie 17:59 Scaled

Will J. 13:30 Scaled

Flex 12:25 Scaled

Charlie Girl 11:15 Scaled

Daniel 17:59 Scaled

Sweet T. 15:52 Scaled

Carnivore 9:56

Quentin 12:27 

Great 12:38

BMR Subbed

Sarge 12:27 Scaled

Jimbo 12:20

Karissa 11:53 Scaled

Mike 18:00

Monkey 12:50 Scaled

Little G. 15:22 Scaled

SuperGirl 13:25 

Catain 13:49 Scaled

Fuma 16:02 Scaled

ElDiablo 16:55 Scaled

Conbread 18:00 Scaled

Brian S. 18:00 Scaled

Firecracker 18:00 DNF

Ryan V. 18:00 

CoCo 15:39 Scaled

Jenna 16:29 Scaled

Mary F. 10:44 Scaled

Susan S. 10:35 Scaled

Jeff 18:00 Scaled

Mike 17:48 Scaled

Jay 9:50

Katie 10:23 Scaled

Nikoleta 10:15 Scaled

Jeff 13:38 Scaled

Paul 12:48 Scaled

And 10:47 Scaled

Chris 16:16 

Darren 15:00 Scaled

Robert 16:30 Scaled

Jay

Elizabeth 11:13 Scaled

Andres 11:50 Scaled

Chris 15:00 Scaled

Pat L. 15:25 Scaled

Remember your first Cindy?

Today's WOD:

Cindy

  

5 Pull-ups

10 Push-ups

15 Squats

  

20 minute AMRAP

Last on: 01 14 11

  

Followed by:

Jump Rope 5 Minute AMRAP

Warm-up:

1. Walking Lunge w/Rotation x10
2. Squat Jump x10
3. Ring Dip x10
4. Toes-to-Bar x10
5. Hip Extension x10
6. Group: GHD Sit-up Technique x15

MOD:

Squat

Doubleunder

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Courtney - Injury

Ronbo 10 Scaled

Will B. 12

David K. 7 Scaled

Steven L. 10+3PU Scaled

Bamf 9+5PU

Chryssi 8+14Sq Scaled

OMD 20+3PU

John R. 10+5Sq

Tweety 12+5PU Scaled

Ryan 10+5PU

Angelica 13+8Sq Scaled

Harold 7

Sarge 8+5PU Scaled

Jaimi 12+4PU

Vinny 8 Scaled

Slash 10+5Push Scaled

Natalie 9+5Pull Scaled

Charlie 7+5Pull Scaled

Clara 13+4Sq Scaled

Olivia 10+3Sq Scaled

Tiger 14+10Push

Chevy 17+10Push

Corey 11+10Push

Joker 17+10sq 

Rich W. 30

Susie Burpie 11+5Push Scaled

Mighty Mouse 20+10Push

Sandy 10+5Pull Scaled

Reynold 10+5Push

Ox 11+6Push

SuperGirl 13+4Push

Jimbo 17+1 Sq.

Mike J. 9

Alex 12

Will 12

Logan 12+5

BigFoot 22

Charlie Girl 12 Scaled

Chris W. 10+3Push 

Bull 11+3 Sq

Sara 12

Jill 10+10Push Scaled

Patrick L. 12 

Karissa 12 Scaled

Mike C. 1+13Sq Scaled

Merrick 10+5Pull

Dylan 8+2Pull

Rick 11+5Pull Scaled

Stephen 10+1Pull

Justin 19+1Push

Kristen 12 Scaled

Monkey 17+6Push

Brian 11+5Pull Scaled

Nicole 13

Darren 7 Scaled

Robert 10+7Push Scaled

Danny 16

Flex 17+5 Pull

Allison 11+5Pull Scaled

Chance 17+10Push

Cornbread 11+5Push

Andy 18+5Push

Jeff 12+5Pull

Firecracker 17+2Sq

Tink 10 Scaled

Chris 11+5PUll Scaled

Andres 10+5PUsh Scaled

Thomas 7 Scaled

Sam 7 Scaled

Lacey 10+5Pull Scaled

Geoff 12+3Pull

Elizabeth 8+9 Sq Scaled

Happy 18+3Push

OHS & L-Sit

Today's WOD:

Overhead Squat 70% of 1RM

L-Sit Pull-up

  

11-9-5 reps for time.

  

Time Limit: 20 Minutes

Last OHS: 09 26 11

Warm-up:

1. Row 3 Minutes
2. Samson Stretch
3. Shoulder ROM
4. Overhead Squat w/bar x10
5. Squat Stretch
6. Snatch 10 in 10

MOD:

Overhead Squat

L-sit Pull-up

Post-WOD:

Jump Rope 5 Minute AMRAP

Stretch: Hip

Burpee Challenge: 36

CFTally Athlete Results:

Ronbo 4:41 Scaled  32DU

Bamf 7:18 Scaled  159DU

John R.  7:02 Scaled  87DU

Bigfoot 5:28  @75lbs 55:DU

Joker 6:16  @135lbs 142DU

Jaimi 6:32 Scaled 78DU

Vinny 7:03 Scaled 275S

Luisa 6:29 Scaled 44DU

Angelica 9:15 Scaled 200S

Tom 1007 Scaled 12DU

Charlie 5:15 Scaled  66DU

Kirby 7:23 Scaled 233S

Mighty Mouse 7:01 @65lbs

Sandy 7:18 Scaled 425S

BMR 7:16 Scaled 37DU

Samantha 7:40 Scaled 32DU

Becca 6:00 Scaled 457S

Stoner 7:51@145lbs 185DU

Paul 4:50 Scaled 430S

Jill 4:55 Scaled 323S

Bull 6:05  Scaled  108DU

OMD 8:21 @125Lbs  85DU

Devin 7:11 @125lbs

Nikoleta 6:20 Scaled  75DU

Jimbo 7:22 @105lbs  132DU