Team Decisions...Either This or That

Today's WOD:

Either This or That...Partner Wednesday

  

Run 800m OR Farmers Walk 200m with two 45/35 lb Dumbbells

70 Kettlebell Swings 24/16 kg OR 30 Kettlebell Snatches 16/12 kg

70 Pop-Ups (burpee w/o push-up) OR 30 Burpees

70 Ring Rows OR 20 Muscle-ups

70 Hand Release Push-ups OR  30 Weighted Push-ups 35/15lbs

Run 200m backwards OR Walking Lunge to Stop sign

70 Squats OR 10 Rope Climbs

For Time.

Both partners must choose the same option. Only one works at a time but all run.

Time Limit: 25 Minutes

Warm-up:

1. Jump Rope 5 Minute AMRAP
2. Squat Jump x10
3. Shoulder Swing x10
4. Overhead Squat w/bar x10

MOD:

Ring Rows

Rope Climb

Kettlebell Swing

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

John R. 102DU 18:50 with Terry

Joker 105DU 15:41 with Will

Terry 76DU 18:50 with John R.

Steven L. 60DU 15:22 with Bill

Jessica D. 420 S. 23:46 with Joslyn

Joslyn S 433S 23:46 with Jessica

Heath P. 93DU 21:05 with Marcus

Will B. 30DU 15:41 with Joker

Marcus 400S 21:05 with Bill

The Sicilian 260S 22:04 with Ronbo

Beca B. 20DU 15:35 1/2 Alone

Joe L. 95S 21:44 with Special K.

Special K. 55DU 21:44 with Joe

OMD 228DU 10:57 with Collin

Rick B. 22DU 16:15 with Harold

Harold 61DU 16:15 with Rick

Samantha G. 324S 21:54 with Coco

Coco 320S 22:54 with Sam

Matthew K. 17:32 with traveler

Sarge 19:21 with Sarge

James B. 19:21 with Sarge

Sandy S. 10DUs 19:04 with Luisa

Erin 420S 19:05 with Charlotte

Charlotte 4DU 19:05 wit Erin

Luisa 80DU's 19:04 with Sandy

Chance 197DU 11:50 with Rich

Road Runner 70DUs 14:06 with Craig

Craig 45DU 14:06 with Roadrunner

Rich 200DU 11:50 with Chance

Jessica H. 28DU 24:23 with Kim

Kim Possible 61DU 24:23 with Jessica

Amish 405DU 15:11 with Rutrow (Amish-most Doubleunders!)

Rutrow 350S 15:11 with Amish

Cornbread 185DU 15:48 with Casey

Jimmy 703S 10:42 with Andy

Andy O 256DU 10:42 with Jimmy (fastest team time!)

Alex M. 545S ? with Daniel T.

Daniel T. 380S ? with Alex

Casey 178DU 15:48 with Cornbread

Lindsey S. 450S 23:24 alone 1/2

Stoner 220DU 12:20 with Carnivore

Ryan V. 38DU 21:24 with Joey

Joey B. 403 Singles 21:24 with Ryan

Tarah R. 512 singles 20:06 with Jami

Justin T. 161 DU 12:12 with John

Carnivore 200DU 12:20 with Stoner

Bug sub 20:06 with Tarah

John H. 231DU 12:12 with Justin

Firecracker 130DU 15:53 with Monkey

Vista 18:51 with BMR

Monkey 218DU 15:53 With Firecracker

Allison J. 150S 21:23 with Susie

Stephen M. 14:57 1/2 alone

Jeff P. 70DU 16:22 with Chris

Bridget 17:52 with Natalie

BMR 18:51 with Vista

Chris C. 16:22 with Jeff P.

Megan 18:36 with Danielle

Natalie A. 17:52 with Briddget 

Susie Burpee 21:23 with Allison

Jimbo 260DU 12:20 with Silverback

Silverback 75DU 12:20 with Jimbo

Aaron 400S 15:35 with Corey

Mary F. 233S 18:34 1/2 alone

John M. 560S 17:17 ith Andres

Andre 55DU 17:17 with John

Jenna M. 207DU 15:30 with Lindsey

Supergirl 198DU 16:40 with Wonderwoman

Lindsey B. 127DU 15:30 with Jenna

Corey B. 15:35 with Aaron

Wonderwoman 165DU 16:40 with Supergirl

Geoff B. 380DU 18:11 with Elizabeth

Tony C. 553S 13:21 with Miquel

Stefan W. 57DU 13:03 with Alex

Alex P 489S 13:03 with Stefan

Ashley H. 420 S. 15:30 with Michael

Eliabeth W 145S 15:30 with Geoff

Miquel D. 500S 13:21 with Tony

Michael J. 95DU 15:36 with Ashley

TGIF Kettlebell Style

I'm not sure what was going through Stephen's mind at that moment. Any ideas?

Today's WOD:

5 L-Sit Pull-up

10 Kettlebell Snatch rt. Hand 24/16kg

20 Kettlebell Swing 24/16kg

10 Kettlbell Snatch left hand 24/16kg

   

3 Rounds for time.

   

Time Limit: 13 Minutes  

  

Last on: 03 10 11

Warm-up:

1. Row 3 Minutes
2. Shoulder ROM
3. Burpee x10
4. Walking Lunge x20

MOD:

L-Sit Pull-up

Kettlebell Snatch

Kettlebell Swing

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Jolly Green 15:53

Courtney 9:54 Scaled

Tuffy 9:36 Scaled

BaMF 13:23 Scaled

Joker 10:05

Krissy 7:10 Scaled

Andy 8:57 Scaled 

OMD 9:32

Monkey 10:51 Scaled

Sarge 11:57 Scaled

Blake 10:23 Scaled

Madeline 7:25 Scaled

Sweet Tea 10:10 Scaled

Charlotte 9:40 Scaled

Belle 9:22 Scaled

Joey 7:10 Scaled

James 10:44 Scaled

Vinny 13:07 Scaled

Sandy 12:50 Scaled

Professor 6:40

Flex 7:50

Chevy 9:02 Scaled

Stephen 11:58 Scaled (first WOD!)

Mighty Mouse 16:34

Andrew S. 13:00 Scaled

Chryssi M. 13:00 Scaled

Stephen M. 13:00 Scaled

Zach 8:47 Scaled

Stoner 6:17 (best time)

Couchfit 5:57 Scaled

Carnivore 8:46

KitKat 10:47 Scaled

Jason 9:47 Scaled

Cornbread 11:17 Scaled

Counselor 10:25

JenKen 6:51 Scaled

Deadlifting, Box Jumps, and Kettlebell Snatch

We love our new ring trainer!

Today's WOD:

Deadlift 5RM

  

Last on: 03 04 11

  

10 Box Jumps 

10 Kettlebell Snatches (5 ea. Arm) 24/16kg.

  

8 Minute AMRAP

  

Last on: 01 28 11

Warm-up:

1. Row 2 Minutes
2. Split Jump x20
3. Squat Stretch
4. Hip Mobility x10
5. Good Morning w/bar x10
6. Deadlift  w/50% x5
7. Deadlift w/70% x3
8. Deadlift w/90% x2

MOD:

Deadlift

Kettlebell Snatch

Box Jump

Post-WOD:

Jump Rope 5 minute AMRAP

High Hammie Stretch

CFTally Athlete Results:

The Standard 365-375(4)-365 / 5 rounds / 165DU

Rubberman 225-255-255 / 6 rounds Scaled / 163DU

Jorge 225-255-265 / 5 rounds / 161DU

Rob 305-325 / 5 rounds +3 KBS / 470S

Jolly Green 365-375(2)-315 / 4 rounds / 313S

Joker 345-355-295 / 6 rounds + 1BJ

Lauren 115-135-145(0) / 6 rounds

Stoner 315-335-345(1) / 7 rounds + 2BJ / 220DU

Kim Possible 105-155 / 5 rounds + 2 KBS Scaled / 540S

Little T 215-220-235 / 5 rounds + 4BJ / 91DU

Brent 280-290PR / 5 rounds + 6 KBS / 60DU

Jimbo 255-265PR / 6 rounds / 120DU

Ron 185-215-245PR / 6 rounds +4BJ Scaled / 70DU

Cindy 65-65-75 / 5 rounds + 5BJ Scaled / 182S

Brennan 275-295-315PR / 5 rounds + BJ Scaled / 68DU

Mighty Mouse 5 rounds + 7BJ Scaled

Marcelo 135-185-225 / 4 rounds

Upman 315-315-315 / 5 rounds

Professor 315-275(2) / 8 rounds + 10BJ

Taylor 85-125-135 / 4 rounds

Theresa 85-105-135 / 5 rounds + 7KBS Scaled

Ugogirl 200-210-215 / 5 rounds + 5BJ

Brad 335-345-315 / 4 rounds + 1BJ

The Sicilian 315-315-345(4) / 4 rounds Scaled

Abi 185-205-205 / 7 rounds subbed

Counselor 295-305 / 5 rounds

Jason 185-205-205 / 6 rounds + 6Step-ups Subbed

Carnivore (Levi) 8 rounds + 4BJ

KitKat 160-165-170 / 5 rounds

Alex 300-320-335 / 5 rounds + 10BJ

Speed Racer 125-135-145 / 5 rounds + 9BJ Scaled

Kettlebells today!

CouchFit with the big kettlebell. Way to go rx!

Today's WOD:

10 Kettlebell Snatch Right Hand 24/16kg

20 Kettlebell Swing 24/16kg

10 Kettlebell Snatch Left hand 24/16kg

  

4 Rounds for time.

Warm-up:

1. Row 3 Minutes
2. Samson Stretch
3. Front Squat x5 with bar
4. Clean & Jerk 10 in 10

MOD:

Kettlebell Snatch

Kettlebell Swing

Post-WOD:

GHR 5-5-5

35 Ring Dips

Roll & Stretch

CFTally Athlete Results:

Ronbo 10:05 scaled

Ron F. subbed

Jolly Green 14:08

Alex 12:01

Yvette 11:14 scaled

Jimbo 11:53

Mighty Mouse 14:49 Scaled

Zach 9:49

Monkey 11:26 Scaled

Anne 11:52 Scaled

Rover 16:24

Rubberman 15:31

CouchFit 14:30

Susie Burpee 14:40 Scaled

KitKat 11:50 Scaled

JuJu 10:25 Scaled

Brennan 18:25 Subbed

Upman 19:42

Abi 11:35 Scaled

Sarge 18:13 Scaled

Last WOD at the old gym! So sad!

Today's WOD:

Run 2,000m

100 Doubleunders

Row 1,000m

  

For time.

  

Last on: 05 10 10

Warm-up:

1. Jump Rope 2 Minutes
2. Front Squat x10 with bar
3. Clean & Jerk 10 in 10
4. Pose: Wall Drill 4x20
5. Walk: Outside,Inside,Heel, Toe

MOD:

Pose Running

Doubleunders

Post-WOD:

KB Snatch 15 each arm

Roll & Stretch

CFTally Athlete Results:

Rob 21:07 Scaled

Ron 22:10 Scaled

Jolly Green 20:04 Scaled

Brennan 19:01 Scaled

Zachary 21:24 Scaled

Joker 22:48

Jorge 22:49

Mighty Mouse 24:33PR

Alex 20:31 Scaled

CouchFit 25:28

Aislinn 26:56

Jimbo 17:18

Lizzie 21:19 Scaled

Emory 25:03

Rubberman 15:50PR

Theresa 25:40 Scaled

Gabriel 20:53 Scaled

Yvette 28:05 Scaled

Ugogirl 19:03

Jason L. 21:11 Scaled

Jennifer K 23:16 Scaled

JuJu Games WOD#1

KitKat Games WOD#1

Upman 20:02