Love the Weighted Pull-ups and the Medicine Ball!

Today's WOD:

5 Weighted Pull-ups 45/20lbs

10 Wall Ball 20/14lbs

15 Medicine Ball Clean 20/14 lbs

  

15 minute AMRAP

  

followed by:

  

25 GHD Sit-ups

50 Abmat Sit-ups

25 Kettlebell Sit-up Twists 16/12kg

  

For time.

Time Limit: 10 Minutes

Warm-up:

1. Sprint Team Run 400m
2. Squat x10
3. Thruster w/bar x10
4. Hip Extension x10
5. Pull-up x10

MOD:

Weighted Pull-ups

Wall Ball

Medicine Ball Clean

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Joe L. 3 rounds 

Standard 3 +3 mbc 

Ronbo 5+5pu

Steven L. 4+10B

Will B. 4 +2Pu RX

Chryssi M 3 +1pu

Joslyn S 3+4 mbc

Sicilian 3 +5pu

Special K. 3+5mbc

Terry B. 4+2pu

Heath P. 3+3pu

BaMF 4+1pu

Jessica D. 3+13mbc

Marcus P 3+5pu

Tweety Bird 5+10wb

Heather S. 5+4pu

Collin L. 5+10wb

Andrew S. 5+4pu

Vista B. 4+3pu

CoCo 4+2WB 

John R. 5+4pu

Lewis 2

Sarge 4

Little G. 3+4wb

Mo 5+4pu

Tink 4+5wb

Chance 5+10WB RX

Natalie A. 4+7WB

Sandy S. 4+MBC

Craig B. 5+2pu 

Mike C. 5

Luisa M. 4+10wb

Charlotte G. 5+4pu

Bell 4+5pu

Megan F. 6

Bug 6+10 mbc

Merrick 4+1pu RX

Carnivore 6+5pu RX

Rich W. 8 RX

Corey B. 4+10WB RX

Jeanette G. 4+2WB

Monkey 4 RX

Grizz 3+3WB

Samantha 4+6WB

Fuma 4+4PU

Bigfoot 5+10BMC RX

Mighty Mouse 4+2PU 

Becca B. 5+2pu

Amish 4+2PU RX

Rutrow 5+5WB 

El Dablo 4+3pu

Tarah R.  ?

Carrie S. ?

Thor 4+3pu

Casey S. 4

Miquel 7+4MBC

Will B. 4+2Pu

Captain 3+2MBC

Thomas W. 5+2MBC

David 4+10WB

Aaron D. 4+3WB

Jeff P. 4+1wb

Rick B. 4+10 MBC

AJ G. 5+13MBC

Geoff B. 4+5pu

Devin A. 5+11MBC

Lindsey B. 4+11MBC

Karissa H. 4+9wb

Jeff F. 4+3MBC 

Andy O. 5+5MBC RX

Mary F. 3+4WB

Supergirl 3+3PU RX

Wonderwoman 4+2PU RX

Andres 3+13MBC

Tony 6+6WB

JuJu 5+8WB

Joey B. 4+10WB

Bridget M. 5+10WB

Stoner 7+10MBC RX

John M. 4+5PU

Megan M. 4

Chris C. 4+3MBC

Katie H. 3+10wb

Jimmy L. 4+4pu RX

Neighbor 4+6mbc

Firecracker 4+5PU RX

Chris B. 5+5PU

Alex P. 4+10WB

Lindsey S. 3+1PU

DJ A. 4+2PU

Paul H. 4+1WB

Ana 3+5MBC

Darren 2+3MBC RX

Ashley H. 4+3PU

Mike J. 4 RX

Elizabeth 3 +5MBC 

Jimbo 6+1PU RX

Jay B. 5

For Ledesma

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. 

He is survived by his wife Sherry and sons Luciano and Elijo. 

Today's WOD:

Ledesma

  

5 Handstand Push-ups on Parallettes

10 Toes-through-Rings

15 Medicine Ball Clean 20/14lbs

  

20 Minute AMRAP

Warm-up:

1. Dumpster Dash x2
2. Shoulder Swing x10
3. Good Morning w/bar x10
4. Push-ups x10
5. Hip Extension x10
6. Group Medicine Ball Clean

MOD:

Handstand Push-up

Toes-Through-Rings

Medicine Ball Clean

Post-WOD:

Burpee Challenge: 42

Stretch: Hamstrings

CFTally Athlete Results:

Will B. 4+4HSPU

Ronbo 5+ttr Scaled

Bamf 6 Scaled

Special K. 4+5HSPU

John R. 5+11MBC

Jill R. 4+7ttr Scaled

Joker 7+3HSPU Scaled

Matt K. 5+11MBC Scaled

Jaimi W. 6+1ttr Scaled

Olivia 5+8ttr Scaled

Tiger 7+3HSPU Scaled

Chevy 5+2HSPU Scaled

Angelica 5+12MBC Scaed

Luisa 5+5HSPU Scaled

Layla 8+5HSPU Scaled

Alisa 7 Scaled

Kirby 4+3ttr Scaled

Couchfit 5+3ttr Scaled

Stoner 10+8ttr

Firecracker 7+1HSPU Scaled

Reynold 5+5HSPU Scaled

Travis 6 Scaled

Merrick 6 Scaled

BMR 6 Scaled

Rick 5+10ttr

Quentin 6+4ttr Scaled

Will J. 6+5HSPU Scaled

Thor 6+2ttr Scaled

Andrew 6+5ttr Scaled

Logan 5+2ttr Scaled

Little G. 6+10ttr

Carnivore 8

OMD 6+9MBC

Andy 7+14MBC

Coco 6+4MBC Scaled

Ryan 4+8ttr Scaled

Chris W. 4+7MBC Scaled

Susie B. 6 Scaled 

Clara 8 Scaled

Justin 5+5 Scaled

Kristen 8+5 HSPU Scaled

Carlos 6 Scaled

Becca 7 Scaled

Clark (traveller) 8+11MBC

Jamie(traveller) 7+2 Scaled

Allison 6 Scaled

Natalie 4+8ttr Scaled

Tony 6+2KTE Scaled

Dylan 5+10ttr Scaled

Brian 4+12MBC Scaled

Chance 7+1HSPU

Karissa 6+7MBC Scaled

Danny 8+5ttr Scaled

Nicole 5+6ttr Scaled

Super Girl 7+1HSPU Scaled

Cornbread 4+10ttr Scaled

Monkey 6 Scaled

Bigfoot 8

Happy 6+11MBC Scaled

Bull 6 Scaled

Ana 6 Scaled

Elizabeth 5+5ttr Scaled

Corey 6 Scaled

Nikoleta 5+5HSPU Scaled

Jimbo 6+3HSPU

Wonderwoman 7 Scaled

Dashing, Cleaning, and Head-to-toes

Today's WOD:

1 Dumpster Dash

5 Medicine Ball Cleans 20/14 lbs

10 Sit-up Head-to-toe w/Medicine Ball 20/14 lbs

  

15 minute AMRAP.

Warm-up:

1. Walking lunge x30
2. Back Extenstion x10
3. Strict Pull-up x8
4. Squat x20
5. Burpee Challenge: 19
6. Clean & Jerk 10 in 10

MOD:

Medicine Ball Clean

Sit-up Head-to-toe

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Jolly Green 6 + Dash

Courtney 7 + Dash

Will B. 8

bamf 7 + 9 Sit-ups

OMD 9 + 2 Sit-ups

Andy 8 + 2 Sit-ups

Quentin 8 + 2 MBC

Merrick 8

Harold 7 + 5 MBC

David K. 5 + 1/2 Dash

Charlotte 6

Belle 6

Justin 9+1/2 Dash

Kristen 7+1/2 Dash

Luisa 6+3 Sit-ups

Sara 9

Alecia 6 Scaled

Jorge 7

Bigfoot 11

Clara 7+1/2 Dash

Charlie 7

Kim Possible 7

Kyra 5+1/2 Dash scaled

Alisa 6+1 MBC

Mighty Mouse 7+3MBC

Flex 8+1/2 Dash

James 9

Monkey 8+1/2 Dash

Chevy 8+5MBC

Susie Burpees 6+4MBC

Reynold 8+1 Dash

Jaimi 6+3 Sit-ups

Chryssi 5+1/2 Dash

Stephen 6+ 1 Dash

Carlos 9

Slash 6+ 1 Dash

BMR 7+5 MBC subbed row

Ryan 6+8 Sit-ups

Firecracker 8+9 sit-ups

Thor 8

Lily 6+2MBC

Natalie 6+1 Dash

Tink 6 + 1 Dash

Professor 9+3 Cleans

Glen (Professor's brother) 10

Neighbor 7

Joey B. 10+5 Sit-ups

Happy 9+ 1 Dash

Jeff 6+5 Sit-ups

Mike 7

Krysta 7+ 1 Dash

Brian 7

Karissa 6

Olivia 7

Allison 7

Dylan 6

Diandra 7

Silverback 9+ 1 Dash

Playing with Medicine Balls

I think Jason has found the best use of a medicine ball, especially after today!

Today's WOD:

Medicine Ball Fun

  

Run 400m with Medicine Ball 20/14lbs 10ft/9ft targets

40 Medicine Ball Cleans

40 Medicine Ball Push-ups (20 ea. hand)

40 Wall Ball Shots

40 Medicine Ball Push-ups (20 ea. hand)

40 Walking Lunges with Medicine Ball Overhead

40 Sit-ups with Medicine ball

Run 400m with Medicine ball

  

For time.

Last on: 05 26 11

Time limit: 20 Minutes

Warm-up:

1. Row 700m
2. Wallball x15
3. Shoulder ROM
4. Sit-up x20
5. Push-up x10

MOD:

Medicine Ball Clean

Medicine Ball Push-ups

Medicine Ball Lunge w/ball overhead

Post-WOD:

Personal Challenge Work

Stretch: Hip

CFTally Athlete Results:

bamf 24:12

Ronbo 24:32 Scaled

Will B. 23:40 Scaled

Courtney 23:17 Scaled

Joker 17:20

OMD 20:13 Scaled UP!

Andy 17:50

Krossy 22:40 Scaled

Tweety Bird 21:04 Scaled

Mike 18:00

Stephen K. 23:45 Scaled

 Mighty Mouse 21:09

Tiger 21:46

James 23:37

Jason 24:59

Charlie 24:47 Scaled

Sandy 25:00 Scaled

Sandy 25:00 Scaled

Jaimi 25:00 Scaled

Joey 16:46

Ian 22:04

Andrew 25:00

Lizzie 19:06 Scaled

Ox 25:00 DNF

Professor 15:15

Stoner 15:06

Sam 25:00 DNF

Natalie 25:00 Scaled

Lily 27:06

Alan 20:35

Jonathan 19:48

Jimbo 18:03

OMD 18:51

Happy 18:47

Monkey 21:01

Patrick L. 25:10

Counselor 21:01

Rachel 22:52

Melissa 25:00 Scaled 

Carnivore 16:12

Cornbread 26:50

Couchfit 22:47

Wonderwoman 23:32

Danny 23:32

Nicole 25:53

Sarge 25:00 DNF

Jorge 25:15

Speedracer 24:28

Madeline 22:21

Burpees & MBC's

Contrary to the look on Brennan's face, medicine ball cleans are not that much fun.

Today's WOD:

5 Burpees

7 Medicine Ball Clean 20/14 lbs

  

15 minute AMRAP

Warm-up:

1. Row 4 Minutes
2. Rack Stretch
3. Front Squat x10 w/bar
4. Medicine Ball Clean x10
5. Clean & Jerk 5 in 10

MOD:

Medicine Ball Clean

Post-WOD:

Run 3 Laps

Roll & Stretch

CFTally Athlete Results:

Professor 15+3 Burpees   15tsu

Ronbo 9+5 Burpees + 1MBC

Standard 11+5 Burpees +1MBC

Ron 9+5 Burpees +6MBC

Brennan 11

Jodi 8 Subbed

Bryanna 8

Rob 12+5 Burpees

Monkey 13+5 Burpees+3MBC

Cracker 11+5 Burpees+5MBC

Stoner 15+5 Burpees +2MBC  10tsu

Sarge 9+4Burpees  12 tsu

Aislinn 10+5 Burpees +3MBC 10 tsu

Mighty Mouse 13+5 Burpees

Brian 13 12 tsu

Zack 13+5 burpees+3MBC  6tsu

Rubber 17  13tsu

Brad 11+5 burpees+2MBC  8tsu

Levi 21+5 burpees+1MBC

Couchfit  10_2Burpees  8tsu

Counselor 15  13tsu

Alex 12  9tsu

Isabella 11 10tsu

Jolly Green 9 10tsu

Alan 12  11tsu

Kim Possible 13  9tsu

Ashley 9+4 Burpees 12tsu

Yvette 11+5 Burpees  11tsu

Pink Panther 13+4 Burpees  12tsu

Yvette 11+5 burpees+5MBC  8tsu

Jorge 12  7tsu