Run, Fun, Run

Today's WOD:

Run 800m 

50 Sit-ups

50 Box Jumps 24/20"

25 Knees-to-Elbows

Run 800m

  

For time.

Last on: 02 23 11

Time Limit: 18 Minutes

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Indian Run 400m
3. Good Morning w/bar x10
4. Walking Lunge x10
5. Clean & Jerk 10 in 10

MOD:

Pose Running

Knees-to-elbows

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Ronbo 18:00 scaled

Steven L. 18:38 scaled

Special K. 22:45

Bamf 17:07

Joslyn 18:45 scaled

Heath 20:00 scaled

OMD 11:37

Chance 12:50

Collin L. 14:30 

Joker 13:48 

Heather S. 16:00 scaled

Lee 16:33

Coco 18:00 scaled

Andrew S. 17:22 scaled

Jenna 15:01 scaled

Samantha G. 18:00 scaled

Harold  18:17 

Little G. 17:58 

Fran 19:20 scaled

Alexis 21:20 scaled

Rick 13:44

Matthew K. DNF injury

James 19:23

Alisa 18:00

Tink 16:57

Carrie 18:56

Lewis 23:32 scaled

Kyrie 18:00 scaled

Bug 18:01

Mighty Mouse 16:09

Thomas 16:17

Bigfoot 12:11

Roadrunner 17:01 subbed

Megan 17:50 scaled

Krissy 17:55 scaled

Becca 15:59 scaled

Erin 16:47 scaled

Will J. 14:19

charlie 17:49 scaled

Vista 14:42

Flex 16:56

Daniel T. 21:50

Carlos 16:13

Carnivore 11:13 (fastest time!)

Rutrow 16:21 subbed/scaled

Amish 13:00

Bridget 16:44 scaled

Geoff 12:19

Abs 17:39 scaled

Karissa 18:45 scaled

Ryan V. 16:51

Ashley H. 18:30 scaled

Natalie 19:11 scaled

Will B. 13:53

Brian S. 16:34

Sarge 19:30 scaled

Dylan 18:59 scaled

JuJu 17:47 scaled

Dave G. 17:54

Joey B. 17:59 scaled

SuperGirl 15:54

Cornbread 16:35

El Diablo 12:47

Captain 17:14

Corey 17:52

Lindsey 17:06 scaled

Jeff F. 16:21 scaled

Andy 12:47

KitKat 17:25 scaled

Jay B. 14:57

Wonder Woman 15:00

Ryan M. 12:59

Alex P. 14:34 scaled

Andrees R. 15:07 scaled

Mike C. 13:22

Gustavo 18:57 scaled

Casey S. 12:42

Elizabeth W. 18:24 scaled

Chris C. 14:15

Patrick L. 13:40

Rowing, Jumping, and Blasting your Core

Today's WOD:

Row 1000m

100 Sit-ups

15 Knees-to-Elbows

50 Doubleunders

15 Knees-to-Elbows

50 Sit-ups

Last on: 12 13 10

Time Limit: 20 Minutes

Warm-up:

1. Jump Rope 2 minutes
2. Shoulder ROM
3. Ring Dips
4. Clapping Push-upsx10
5. Rack Stretch
6. Clean & Jerk

MOD:

Knees to Elbows 

Row

Post-WOD:

Stretch: 5 way Shoulder

Burpee Challenge: 38

  

CFTally Athlete Results:

  

Bamf 14:12

Jimbo 14:00

Special K 20:00 Scaled

Stoner 13:13

Angelica 19:35 Scaled

Jaimi 18:38 Scaled

Chevy 15:51

Luis 20:00 Scaled

Alissa 15:35 Scaled

Layla 14:59 Scaled

Krysta 16:40 Scaled

Charlie 18:48 Scaled

Joker 13:50

OMD 15:27

Silverback 14:43

Mighty Mouse 16:45

Quentin 17:20 Scaled

Patrick L. 16:58

BMR 17:47 Scaled

Professor 12:22 (fastest time)

Abs 15:13

Wonder 14:47

Neighbor 21:05 Scaled

Elizabeth W. 21:35 Scaled

Brian S. 21:10 Scaled

Kit Kat 18:08 Scaled...and 9 months pregnant!

Jason 18:13

Danny 12:55 

Nicole 19:09

Allison 18:02 Scaled

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

8 - 8 - 8

Today's WOD:

8 Split Jerk 155/110 lbs

8 Knees-to-elbows

  

8 Rounds for time.

 

Last on: 08 09 11

  

Time Limit: 25 minutes

Warm-up:

1. Jump Rope 3 Minutes
2. Squat x15
3. Push-up x10
4. Ring Dip x10
5. Burpee Challenge: 8
6. Split Jerk 10 in 10

MOD:

Split Jerk

Knees-to-elbows

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Will B. 20:20 Scaled

Joker 19:20 Scaled

Ronbo 19:37 Scaled

BAMF 22:58 Scaled

The Standard 18:38

Chris W. 22:45 Scaled

Tweety Bird 16:32 Scaled

Amy 16:42 Scaled

Harold 19:50 Scaled

Stephen 20:45 Scaled

Kristen 13:26 Scaled

Justin 18:26 Scaled

Tink 14:42 Scaled

Alisa 23:00 Scaled

James 22:57 Scaled 

Luisa 23:32 Scaled

Bigfoot 12:48 Scaled

Clara 16:05 Scaled

Krysta 17:15 Scaled

Chevy 19:50

Tom 18:57 Scaled

Charlotte 21:51 Scaled

Reynold 25:16 Scaled

Ian 19:29 Scaled

Sandy 19:00 Scaled

Andy 18:19 Scaed

Travis 20:23 Scaled

Stoner 10:20 PR

Andrew 18:20 Scaled

Wonderwoman 25:26 Scaled

Slash 22:32 Scaled

Natalie 22:40 Scaled

Lily 19:35 Scaled

Mike 21:41 Scaled

Jeff 22:12 Scaled

Sam 22:16 Scaled

Sarge 20:46 Scaled

Chryssi 23:35 Scaled

Stephen 24:09 Scaled

Ryan V. 24:17 Scaled

Monkey 23:53 PR

Nicole B. 24:28 Scaled

Karissa 17:17 Scaled

Supergirl 15:32 Scaled

Firecracker 24:00

Danny 21:06 Scaled

Chance 14:27 Scaled

Cornbread 24:28 Scaled

KitKat 12:51 Scaled

Carnivore 12:56

Ashley 19:56 Scaled

Matt 18:30 Scaled

Allison 13:49 Scaled

Olivia 25:00 Scaled

Dylan 25:00 Scaled

Couchfit 18:57

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