Deadlifting and Muscle-ups

Lift:

Deadlift

  

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

Volume Work: Muscle-up

Warm-up:

1. Row 500m
2. Burpee Wave x12

MOD:

Deadlift

Muscle-up

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Will B.  215 255 285x7 /33 MU RX

Joslyn S. 85 95 110x8 / 20 dips puprle/ 20 rows

Special K. 165 205 225x5 / 50 dips/50 rows

Marcus P. 205 235 275x8 / 26 rows/ 14dips red

BAMF 195 225 255x6 / 50 dips / 50 rows

Sicilain 225 235 285x1 / 70 dips blue/ 40 rows

Tweety Bird 85 105 115x5 /40 dips/rows red

Casey S. 155 175 195x5 / 60 dips/ 760 rows

Heather S. 85 105 115x5 / 40 dips 40 rows red

Dustin J. 505 255 275x7 / 40 dips 40 rows

Ana J. 85 105 125x5/ 40 dips on bench

Collin L. 205 255 275x8 / 760 dips 60 rows

John M. 115 135 165x5/ 40 dips/ 40 rows

Alex P. 155 185 215x7/ 40 dips 40 rows

Harold 190 220 250x8 / 40 dips 40 rows

Craig B. 160 185 215x / 15 MU RX

Dan traveler 205 235 255x6/ 40 MU RX

Cryssi 100 117.5 135x6/ 50 dips rows blue

James B. 155 175 205x8 60 ring rows 60 dips

Travis 235 270 305x? / 3MU RX

Sara 45 55 65x7/ 60 rows 60 dips blue/purple

Sam 175 205 235x10 / 5MU RX

Kari 45 55 65x? / 60 rows/ 60 dips blue

Kristy S. 95 110 125x10/ 60 rows/ 60 dips purple

Roadrunner 175 225 255x8 / 18 jumping

David L. 2225 315 265x8/ 55 rows 55 dips

Neighbor 165 190 215x11/ 60 rows/ 60 dips

Char 87.5 100 115x15/ 60 rows 60 dips red

Belle 87.5 100 115x10/ 60 rows 60 dips red

Mighty Mouse 85 95 110x10

Jackie 55 75 85x6 / 60 rows 60 dips red

Bridget 125 145 160 x10/ 60 rows 60 dips red

Andy 212.5 47.5 280x10/ 40MU RX

James 230 275 315x7 21 MU w/kip RX

Professor 185 205 235x10/ 38MU

Marcelo 135 155 285x10/60 row 60 dip red

Wonderwoman 125 145 175x12/ 20 weighted trainer/ 40 dips

El Diablo 160 185 210x15/ 20 MU Transitions

Thor 145 165 195x9 / 60 rows 60 dips

Grizz 195 225 255x5/ 60 rows 60 dips

Andrew S. 185 215 240 x10/ 20 MU Transition

Lindsey B. 102.5 117.5 135x10/ 60 rows 60 dips red

Corey B. 225 260 290x5/ 20 MU Transitions

Michael J. 275 315 345x9/ 40 MU transitions

Ashley H. 135 155 175x5/ 60 rows 60 dips red

Slash 90 105 120x10/ 60 rows 60 dips red

Ryan V. 155 185 205x5/ 20 MU RX

David G. 165 190 215x6/ 20 MU Transitions

Darren D. 165 195 225x6/ 20 MU trainer

Robert B. 190 210 230x?/ 20 MU Transitions

Gustavo G. 150 160 170x7/ 0 rows 60 dips

Little G. 105 125 140x7/ 60 rows 60 dips

JuJu 45 50 55x5/ 60 rows 60 dips purple

Brian S. 225 260 295x?/ 20 MU RX

Silverback 230 267 302.5x9/ 4MU RX

Zach 115 145 165x9 / 60 rows 58 dips blue

Elizabeth W. 105 120 135x8/ 60 rows 60 dips green

Paul 175 205 225x11/ 60 rows 59 dips

Ana 105 120 135x7/ 60 rows 60 dips blue

Jeremy 95 125 145x? 60 rows 12 dips 15w/purple

Aaron 135 205 255x6/ 60 rows 60 dips blue

Merrick 150 170 195x3/ 21 MU RX

Helen plus a Combo

No Terry, that kettlebell will not pick itself up!

Today's WOD:

Helen

  

Run 400m

21 Kettlebell Swings 24/16kg

12 Pull-ups

  

3 rounds for time.

Last on: 03 13 12

Time Limit: 18 Minutes

  

Followed by:

  

10 Skin-the-cat/Muscle-up Combos

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer run 400m
3. Shoulder Swing x15
4. Back Extension x15
5. Hip Extension x10

MOD:

• Pose Running Drills
• Kettlebell Swing
• Kipping Pull-up
• Skin-the-cat/Muscle-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 17:47 

Chryssi M. 18:00

Akina 18:00

Joslyn S. 18:00

Will B. 13:00 RX

Sicilian 18:00

Bamf 13:24 RX

Marcus 19:38 RX

Special K. 18:23 RX

Ana J. 12:37

Dustin J. 12:53 RX

Collin L. 11:29 RX

Andrew S. 15:55 RX

Amelia M. 15:42

Harold R. 16:03 RX

Stoner 9:09 RX

Lindsey S. 18:00

Krissy H. 16:45

Cornbread 12:53 RX

CoCo 13:48 

Charlotte 14:01

Ashley H. 15:40 RX

Professor 9:08 RX

Roadrunner 12:53 RX

Craig 12:47 RX

Sam 11:26 RX

Sandy 15:21

Travis 9:45 RX

Luisa 16:00 

KitKat 14:36

Daniel T. 17:22 RX

Sharon 15:40

Carolina 15:08

Mo. 17:181

Marcelo 16:50

Sara A. 15:08

Grizz 18:19

Robert B. 16:35 

Darron D. 19:00

Thor 15:24

Captain 13:36 RX

El Diablo dnf injury

Monkey 11:35 RX PR

Mike J. 11:43 RX

Micah 14:21

Bridget M. 13:16

Wonderwoman 13:54 RX PR

Karissa 15:18

Susie Burpees 16:11

Juju 13:10 

Allison J. 18:53

Dave 13:58

Ryan V. 15:33 RX

David L. 13:56 RX

Supergirl 14:37 RX

Christopher B. 16:15 RX

James L. 9:16 RX

Andy O. 10:42 RX PR

Brian S. 14:02 RX

Casey S. 12:32 RX PR

AJ 13:33 RX

Zach S. 16:48

Chris C. 11:55

Merrick S. 12:21 RX

Aaron D. 12:28

Patrick L. 13:00 RX

Jaime S. 14:04

Alex P. 12:28

John M. 11: 35 

Marcus P. 17:10 RX (2nd time?)

Terry B. 13:22 RX

Jackie A. 14:47

Charlie 13:34 PR

Elizabeth W. 17:54 

Silverback 10:30 RX

Charlotte F. 18:00

Carnivore 8:10 RX (fastest time)

Are you as tough as the Nasty Girls?

Today's WOD:

Nasty Girls

  

50 Air Squats

7 Muscle-ups

10 Hang Power Clean 135/95 lbs

  

3 rounds for time.

Time Limit: 20 Minutes

Last on: 06 03 09

Warm-up:

1. Row 500m
2. Shoulder Swing x20
3. Shoulder ROM
4. Cindy x2

MOD:

• Burgener Warm-up
• Clean & Jerk 10 in 10
• Hang Power Clean

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 2 rds 21 rows/dips 

Special K. 2 rounds 10 rows

Josyln S. 2 rounds 27 squats

Will B. 18:41 

BAMF 2 rounds 12 ring rows

Heath P. 2 rounds 4 squats

Marcus P. 2 rounds 5 squats

John R. 18:47

Tweety Bird 19:24

CoCo 2 rounds 9 rows/6dips

Ana J. 2 rounds 21 rows/dips

Dustin J. 19:30

Daniel S. 2 rounds 14 rows/7 dips

Professor 13:55 RX

Eddie 1 round

James B. 2 rounds 15 PU

Kristy S. 19:00

Bell 2 rounds 21 dips

Thomas 2 rounds 5 cleans

Reynold 2 rounds 10 squats

Justin B. 2 rounds 50 suats

Sandy 19:45

Jessic S. 2 rounds 7 dips3 rows

Luisa 2 rounds 4 cleans

Bug 19:44

Mighty Mouse 2 rounds  8 cleans

Lindsey 2 rounds 50 squats

Steven L. 2 rounds 7 cleans

Vista 2 rounds

Kitkat 15:22

Aaron D. 2 rounds 10 PU 

Gabe L. 2 rounds 

Rick B. 2 rounds 15 dips

Jeremy K. 2 rounds 15 squats

Marcelo 2 rounds 40 squats

Will J. 18:26 

Sweet Tea 2 rounds 17 dips

Shannon (traveler) 2 rounds 50 squats

Firecracker 16:15

Chris K. 20:00

Wonder Woman 16:20

Dave G. 17:17

Karissa H. 20:00

David L. 10:54

Geoff B. 19:48

Abs 18:57

Becca B. 17:28

Mo L. 2 rounds 5 dips

Neighbor 19:57

Patrick L. 2 ronds 10 rows/dips

Jaimes 1 round 10 dips

Mary F. 2 rounds 22 squats

Cornbread 2 rounds 21 rows/dips

Tony C. 19:55

Lindsey B. 2 rounds 9 cleans

Corey B. 14:44 

Harold R. 2 rounds 10 squats

Kirck W. 19:26

JuJu 17:15

Chris C. 16:49

Stoner 10:22 RX

Silverback 19:35

Paul H. 2 rounds 50 squats

Little G. 19:42

James L, 15:30

Andy O. 10:31 RX

Alex P 17:48

John M. 18:15

Charlie 19:05 

Jackie A. 2 rounds 50 squats

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

For Nate

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. 

Today's WOD:

Nate

  

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings 32/24 kg

  

20 minute AMRAP.

Last on: 11 16 10

Warm-up:

1. Shoulder ROM
2. Row 3 Minutes
3. Skin the Cat x4
4. Reverse Hyper x10
5. Push-up x10

MOD:

Muscle-up

Handstand Push-ups

Kettlebell Swings

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Standard 5 rounds scaled

DJ 10 scaled

Logan J. 5 scaled

Steven L. 8 scaled

Ronbo 8 scaled

Megan D. 7 scaled

Marcus P. 5 scaled

Heath 6 scaled

Bamf 5 scaled

Special K. 6 scaled

Claudia T. 7 scaled

Vista 8 scaled

Heather S. 8 scaled

Collin L. 10 scaled

Samantha G. 8 scaled

Harold R. 5 scaled

Andrew S. 7 scaled

Joker 10 scaled

Jenna 7 scaled

Ashley H. 8 scaled

John R. 8 scaled

Stefan 8 

Tink 10 scaled

BMR 9 scaled

Sarge 9 scaled

Natalie A. 8 scaled

Suzie 10 scaled

Char 11 scaled

Belle 10 scaled

Sandy 8 scaled

Cornbread 7 scaled

Jeanette 9 scaled

Will J. 8 scaled

Rich 13

Chance 12

Corey 9 scaled

Tommy F. 12 scaled

Craig DNF injury

Chevy 11 scaled

Luisa 7 scaled

Alex P. 8 scaled

Elizabeth W. 9 scaled

Grier 6 scaled

Coco 7 scaled

Bigfoot 11 scaled

Little G. 7 scaled

Krissy 6 scaled

Roadrunner 7 scaled

Stoner 15

Rick B. 15 scaled

Miquel D. 7 scaled

Megan M. 7 scaled

Kitkat 7 scaled

Tara  12 scaled

Grizz 9 scaled 

Casey 13 scaled

Rutrow 12 scaled

Amish 11

Erin 11 scaled

Flex 11 scaled

Abs 9 scaled

Devin A.  8 scaled

Patrick L. 10 scaled

Becca 9 scaled

Jeff P 7 scaled

Alison 8 scaled

Carnivore 12

Slash 7 scaled

Monkey 4

Bridget 10 scaled

Mike C. 7 scaled

Karissa 9 scaled

Jeff 8 

Brian 10

AJ 6 scaled

Brian S. 6

Supergirl 5 scaled

Andres r. 6 scaled

Andy O. 12 

JuJu 5 scaled

Tony C. 6 scaled

Chris C. 9 scaled

Mike J. 7 scaled

Darren subbed

Robert B. subbed

Captain 7 scaled

El Diablo 6 scaled

Rachit 5 scaled

Lindsey 5 scaled

Lee 8

Charlie 8 scaled

Megan F. 11 scaled

Jimbo 14

Thomas W. 7 scaled

FUMA 7 scaled

Firecracker practice

Mike S. 8 scaled