Power Creation

Today's WOD:

Deadlift 5-3-1 85% of 5RM

 

Last on: 12 02 11

  

Followed by:

  

Tabata Kettlebell Power Swings 24/16kg

Warm-up:

1. Row 100-Age for Calories
2. Samson Stretch
3. Good Morning x10
4. Hip Extension x10
5. Reverse Hyper x10
6. Warm-up to Deadlift

MOD:

Deadlift

Kettlebell Power Swing

Post-WOD:

Burpee Challenge: 31

Stretch: Hip

CFTally Athlete Results:

Will B. 255 (13) / 6

Jolly Green 325 (11) / 8

Andy 255 (9) / 8

bamf 255 (14) / 12

Special K 225 (5) / 10

Layla 155 (15) / 13

Joker 295 (10) / 12

Chryssi 110 (12) / 6

Luisa 125 (22) / 10

Sandy 115 (19) / 10

Tiger 150 (16) / 14

Jaimi 125 (10) / 11

Charlotte 125 (16) / 12

Chevy 250 (15) / 7

Belle 105 (15) / 11

Bigfoot 235 (10) / 12

Tom 245 (6) / 10

Kim Possible 105 (12) / 10

Professor ?/ 12

Cornbread 295 (11) / 7

Jorge 205 (15) / 6

Rick B. 245 (8) / 14

Thor 200 (7) / 13

Abs 200 (7) / 13

Stoner 360 (15)

Courtney R. 95 (4) / 6

Quentin 155 (11) / 13

Slash 120 (8) / 10

JImbo 255 (10) / 13

Patrick L. 205 (11) / 12

Wonder Woman 165 (12) / 14

Bull 365 (4) / 12

Ryan V. 165 (11) / 9

David (Traveler) 305 (8) / 12

Neighbor 205 (10) / 12

Dylan 165 (9) / 7

Firecracker 150(15) / 10

Danny B. 225 (6) / 11

Nicole B. 145 (12)

Brian S. 285 (?) / 8

Counselor 315 (6) / 13

Merrick 160 (12)

Running, Swinging, and Jumping

Today's WOD:

Run 800 Mile

40 Kettlebell Power Swings 24/16kg

40 Doubleunders 

  

For time.

Warm-up:

1. Jump Rope 2 minutes
2. Pull-up x15
3. Pose: Wall Drill 2x20
4. Walk: Outside,Inside,Heel, Toe
5. Run 400m

MOD:

Pose Running

Kettlebell Power Swing

Doubleunders

Post-WOD:

Personal Challenge Work

Stretch: Hip

CFTally Athlete Results:

Bill 11:02

Ashley 6:59 Scaled

Tweety Bird 7:30 Scaled

Kyle 8:13

Charlotte 8:26 Scaled

Karen 9:26 Scaled

Mighty Mouse 8:17 

Kim Possible 10:18

Cindy 12:36 Scaled

Christina 11:35 Scaled

Zach 8:43 Subbed

Anne 9:38 Subbed

Rover 9:13 Subbed

Stoner 4:40

Allyson 6:22 Scaled

Emory 7:06

Upman 5:50

Brennan 8:44

JuJu 7:22

Counselor 7:20 Subbed

Monkey 5:27

Jason 8:36

KitKat 7:06

Jimbo 5:30

Traci 6:40

Speed Racer 6:38

And now for a little weight!

Today's WOD:

Clean & Jerk 6-4-2-1

    

followed by:

    

Unbroken Wallballs 20/14 lbs 10ft

Score is most unbroken reps in 5 minutes.

Warm-up:

1. Row 5 Minutes
2. Rack Stretch
3. Front Squat x10 with bar
4. Clean & Jerk 10 in 10

MOD:

Clean & Jerk

Wall Ball

Post-WOD:

Kettlebell Power Swing 5 minutes AMRAP

Roll & Stretch

CFTally Athlete Results:

Sarge 60-70-75-85 / 20

The Standard 135-145-165-175 / 50

Jolly Green 85-95-115-115

David Y. 95-115-135(0)-115 / 17 - 70

Emory 65-70-80-85(0) / 20 - 76

Joker 95-135-145-185 / 12 - 93

Tweety Bird 65-65-70-70 / 8 - 102

Kelly G. 75-85-95-100 / 10 - 111

Jimmy 95-115-135-145 / 30

Aislinn 65-75-85-90 / 11

Happy 95-115-135-155(0) / 29 - 121

Professor 115-135-155-185 / 42 - 119

Mighty Mouse 65-75-80-85 / 12

Theresa 65-75(3)-75-65 / 0 - 65

Cowboy 135-145-175-185-200 / 30 - 60

Brad 115-155-185(1)-185 / 23 - 67

Little T 115-115-125-130 / 11 - 86

Ashley 65-75-85-85 / 13 - 85

Counselor 75-75-85(1)- / 13 - 0

JuJu 55-55-55-55 / 5 - 102

Bill 65-75-85-95 / 20 - 101

Levi 185

The Dirty Ones

Today's WOD:

The Dirty Ones

  

50 Burpee Tuck Jump

50 Chin-ups

50 Step-ups 24/16kg 20" Box

50 Kettlebell Twist 24/16kg

50 One-arm Kettlebell Swing 24/16kg Alternate Arm

50 Kettlebell Power Swing  24/16kg

50 Steps Farmers Walk 32/24 KB

50 Burpee Long Jump

  

For time.

Warm-up:

Run 2 Laps

Samson Stretch

Air Squat x10

MOD:

One-arm Kettlebell Swing

Kettlebell Power Swing

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

Ashleigh 47:05 Scaled

Melissa 44:53 Scaled

Shawn 54:10 Scaled

David C. 39:15

Kim 30:18 Scaled

Cindy 34:37 Scaled

Trey G. 30:39

Anthony 32:30

Brian 50:51

Johnson 44:30

Chris 42:30 Scaled

Shaun 40:15

Liz 42:46

Kelly B. 21:44 Scaled

Amanda C. 37:30

Trey C. 35:33

Terri 40:00

Isabella 42:43 Scaled

Lizzie 40:29 Scaled

Amanda U. 42:07 Scaled

Jonathan 46:10 Scaled

Anthony B. 43:48 Scaled

Keith 41:10

Sahil 38:15 Scaled

Rick 36:50

 Our morning people wake to the wod. What more can you say?

It looks like Anthony is threatening to take off!

Chin-ups are not pull-ups, are they guys?

Liz getting her usual air!

Step-ups seem easy.

Maybe they are easy? That would be wrong.

Good friends, good dogs and hard wods make great friendships.

Take your Medicine!

We're very happy that Suzanne is one of our newest CrossFit Coaches, and so is she!

Today's WOD:

30 Medicine Ball Clean 20/14 lbs

400m Run

30 Pull-ups

20 Medicine Ball Clean 20/14 lbs

400m Run

20 Strict Pull-up

10 Medicine Ball Clean 20/14 lbs

400m Run

10 L-Sit Pull-up

  

For time.

Warm-up:

1. Samson Stretch
2. Overhead Squat 
3. Sit-up
4. Hip/Back Extension
5. Knees to Elbows
6. Push-up to side plank
7. Burgener Warm-up

3 rounds of 10-15 reps.

MOD:

L-Sit Pull-up

Post-WOD:

Power Kettlebell Swing 5 minute AMRAP 20/16kg

Roll & Stretch

Morning Crew Results:

David 21:14

Sal 21:14 Scaled Sub Row 500m

John 14:44

Kathy 24:40 Scaled.

Suzanne 22:21Scaled.

Larry 27:35 Scaled.

Afternoon Crew Results:

Liz 19:34 Scaled.

Wayne 21:15 Scaled.

Jose 14:19 

Bill 23:33 Scaled.

Meagan DNF (sick) 

Teresa 23:02

Alexa 29:03 Scaled.

Kevin 21:26 Sub 500m row.

Trey 20:58 Sub 500m row.

Eric 24:09 Scaled Sub 500m row.

Catherine 24:09 Scaled Sub 500m row.

Amanda 24:19 Scaled Sub 500m row.

Holden 21:25 Sub 500m row.