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

Ever been in a Fight Gone Bad?

Today's WOD:

Fight Gone Bad

  

Wall ball, 20/14 lbs 10ft

Sumo Deadlift High-pull, 75 pounds (Reps)

Box Jump, 20" 

Push-press, 75/55lbs

Row for Calories

  

3 Rounds

Last on: 09 27 11 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

Warm-up:

1. Row 500m
2. Group Tabata
3. Back Extension x15
4. Hip Extension x10
5. Shoulder Swing x10

MOD:

• Wall Ball
• Sumo Deadlift High Pull
• Push Press

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Joslyn S. 125

Steven L. 196 RX

Heath 186 RX

Joe L. 181 

Sicilian 151

Ryan (traveler) 249 RX

Special K. 188 RX

Joker 227 RX

Terry B. 23 RX

Bamf 233 RX

Marcus 160 RX

Akina 118

Becca 177 RX

Harold 182 RX

Dustin J. 222 RX

Heather S. 208 RX

Collin L. 277 RX

John R. 233 RX

Andrew S. 210 RX

Ana J. 277

Sarge 201

Matthew K. 212 RX

Thomas W. 181 RX

Joey B. 207 RX

Sandy S. 142 

Luisa M. 197 RX

Charlotte 197

Mo L. 159 RX

Elizabeth B. 149 RX

Wonderwoman 218 RX

Thor 181 RX

Bigfoot 241 RX

Rutrow 200

Merrick 222 RX

Roadrunner 198 RX

Carnivore 351 RX (highest reps)

Stoner 310 RX

Craig 221 RX

Amish 315 RX

Geoff 291 RX

James L. 264 RX

 Andy O. 241 RX

Jessica 149 

Diablo 225 (pr) RX

Slash 156

Will J. 246RX

Little G. 172

Vista B. 192RX

Silverback 297RX

Jimbo 282RX

Monkey 250 (pr) RX

JuJu 185 

Bridget 221RX

Lindsey B. 226RX

Corey B. 183RX

Mike C. 229 RX

Karissa H. 150RX

Dave G. 190 RX

Megan F. 163

Brian S. 174 RX

Captain 174 RX

Jenna M. 237 RX

Jeremey J. 169 RX

paul H. 214 RX

Cornbread 206 RX

Tpny C. 241 RX

Natalie A. 119 RX (sick)

Andrew S. 154 RX

John M. 197 RX

Casey S. 243 RX

Carrie S. 201 RX

Will B. 225 RX

Fuma 234 RX

Sam P. 168 RX

Mike JOnes 255 RX

Ales P.241 RX

Patrick L. 212 RX

Aaron D. 179 RX

Miqul D. 224 RX

How strong are you?

Today's WOD:

CrossFit Total

  

Back Squat + Press + Deadlift

  

Warm up each movement immediately before your attempt.

Score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total.

  

Last on: 06 07 11

Warm-up:

1. Row 2 minutes
2. Hip Extension x10
3. Reverse Hyper x10
4. Back Squat w/50% x5
5. Back Squat w/70%  x3
6. Back Squat w/90% x1

MOD:

Back Squat

Press

Deadlift

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joslyn S. 115 60 135 = 310

Standard 365 200 405 = 970

Steven L. 225 125 325 = 575

BAMF 235 155 335 = 725

Tweety Bird 100 55 125 = 280

Will B. 225 155 365 = 745

Jessica D. Practice

Ronbo 325 155 345 = 825

Terry B. Practice

Becca B. 155 85 165 = 405

DJ A. Practice

Marcus P. 315 155 345 = 815

Sicilian 275 155 DNF = 430

Heath P. Practice

John R. 275 125 315 = 715

Coco 95 50 135 = 280

Harold 285 125 325 = 735

Jenna M. 175 70 205 = 450

Megan F. 155 75 175 = 405

Vista B. 115 65 150 = 330

Heather S. 115 65 150 = 330

Andrew S. 225 140 305 = 670

Sarge 145 77 205 = 427

Little G. 155 70 185 =410

Suse Burpees 115 57 135 = 307

Tink 110 62 155 = 327

Grier K. 155 115 245 = 525

Roadrunner 205 95 300 = 600

Merrick 205 95 255 = 555

Stefan W. 255 135 155 = 645

Jeanette 105/ 75/ 180 = 360

Luisa M. 155 65 210 = 420

Belle 135 70 150 = 355

Alexis 155 75 190 = 420

Rich W. 203 185 385 = 875

Craig B. 245 155 275 = 695

Chance 185 125 275 = 585

Sandy S. 125 70 165 = 350

Corey B. 245 155 385 = 785

Bigfoot 265 125 305 = 695

Logan J. 185 105 225 = 505

Mighty Mouse 110 65 140 = 315

Tommy F. 275 145 300 = 720

Tarah 125 65 175 = 365

Ryan V. 175 100 235 = 510

Sweet Tea 165 67 170 = 402 

Casey S. 195 115 255 = 565

Stoner 335 185 455= 975

Thor 275 130 275= 680

Will J. 245 135 315 =695

Darren D. Practice

Flex 275 185 315 =  775

Michael Jack Practice

Carnivore 310 130 385 =825(pr)

Bug 130 65 165 = 360

Monkey 185 90 200 = 475

Devin 315 395 165 =875

Rick B. 26 175 345 =780

Chris W. 175 80 230 =485

Chryssi M. 140 65 175 = 380

Stephen M. 225 125 295 = 645

Jane Ellen 85 60 165 = 310

Slash 105 50 150 = 305

Lindsey 140 65 175 = 380

Karissa 145 65 185 = 395

Natalie A. 165 75 195 = 435

Mike C. 205 90 275 = 570

Bridget M. 155 65 205 = 425

Geoff 225 145 405 = 775

Kristen K. 125 55 165 =345

Captain 160 75 180=415

Amish 35 175 325 =815

El Diablo 205 95 275 = 575

Andres 170 105 215 = 490

Neighbor 215 125 295 =635

Lee 265 145 305 =715

Samantha P. 115 55 145=315

Katie H. 85 50 105=240

Joey B. 195 95 215 =505

Andy O. 305 145 365=815

Jimmy L. 275 165 395=835

John M. 175 115 215 =505

Supergirl 175 85 205=465

JuJu subbed

Fuma 345 175 385 =905

Tony C. 235 125 275=635

Mike J. 350 165 420=935

Brian S. 295 135 385 =815

Ashley H. 140 70 225 =435

Paul H. 285 140 305=730

Ana 145 55 175 =375

Kendall 150 65 180= 395

Elizabeth W. 145 75 175=395

Lindsey S. 145 60 165=370

Alex P. 200 125 270 =595

Pat L. 195 110 250=565

Firecracker 200 75 205=480

Death by 10m Burpee Style

Today's WOD:

Death by 10m Burpee Style

  

Sprint 10m then 2 sprints the second minute…

Perform one burpee at each turn.

  

Last on: 03 03 11

  

Followed by:

  

CrossFit Dodgeball

Athlete's Choice

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Indian Run 400m
3. Jumping Jacks x20
4. Walking Lunge w/rotation 20 steps
5. Hip Extension x15
6. Pose Jumping rope

MOD:

Pose running

Burpee

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

BAMF 9 8 sprints 

Becca 10 rounds 9 sprints

Standard 9 rounds 7 sprints

Steven L. 9 rounds 9 sprints

Will B. 10 rounds 10 sprints

Joslyn 8 rounds 7 sprints

Special K. 8 rounds 7 sprints

BMR 9 rounds 8 sprints

Samatha G. 7 rounds 6 sprints

Andrew 9 rounds 8 sprints

Harold 9 rounds 9 sprints

Jeremy 9 rounds 4 sprints

Natalie 8 rounds 6 sprints

Sandy 6 rounds 5 sprints

Krissy 7 rounds

Eric 8 rounds

Mo 9 rounds

Bug 10 rounds

Will J. 10 rounds 10 sprints

Mike J. 9 rounds

Rich W. 12 rounds

Francesca 8 rounds 7 sprints

Reynol 11 rounds 5 sprints

Cornbread 9 rounds 9 sprints

Karen (traveler) 6 rounds

Joker 9 rounds 6 sprints

Flex 9 rounds 9 sprints

Sarge 7 rounds

Daniel T 7 rounds 7 sprints

katie 5 rounds 

Geoff 9 9 sprints

Ashley H. 7 rounds 5 sprints

Logan J. 9 rounds 9 sprints

Susie Burpees 7 rounds 6 sprints

Karissa H. 7 rounds 6 sprints

Casey S. 9 rounds 9 sprints

Little G. 8 rounds and 7 sprints

KitKat 8 rounds 7 sprints

Ryan M. 11 rounds 9 sprints

Carlos N. 9 rounds 

Mike C. 10 rounds 9 sprints

Andres R. 8 rounds

Jenna M. 9 rounds 9 sprints

Captain 8 rounds 8 sprints

El Diablo 9 rounds

Chris W. 8 rounds 8 sprints

Jimbo 11 rounds 10 sprints

Darren 6 rounds 4 sprints

Robert B. 8 rounds 8 sprints

Silverback 10 rounds 9 sprints

Twelve Days of Christmas Barbell Style

Today's WOD:

“The 12 Days of Christmas: Barbell Style”

  

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

  

Last on: 12 22 10

  

95/65 lbs and like the song, 1 then 2, then 2,1, then 3,2,1 . . .

40 Minute time limit

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Walking Glute Stretch x2

MOD:

Any questions?

Post-WOD:

Burpee Challenge: 32

Stretch: Athlete's Choice

CFTally Athlete Results:

Joker 10+5 BS Scaled 

Rombo 10 +5BS Scaled

Chryssi 9+6PP Scaled

Special K 9+4 Thrusters Scaled

Will B. 9+6 Thrusters Scaled

Bamf 10+7PJ Scaled

Amy P. 11+5BS Scaled

Tweety 11+6PP Scaled

Sandy 41:20 Scaled

Belle 30:27 Scaled

Char. 31:56 Scaled

Tiger 11+10PS Scaled

Mighty 34:14 Scaled

Stoner 36:43

Matthew 11+8 Scaled

Cornbread 9 Scaled

Chevy 10+10 Scaled

Luisa 11 Scaled

Firecracker 46:24 

Alissa 11+25PP

Stephen 10+4PP Scaled

Ryan 9 Scaled

Professor 46:03

Quentin 11+7 Scaled

Jimbo Time?

Jaimi 28:52 Scaled

Merrick 8+2Thrusters Scaled

David 10+2BS Scaled

Wonder 51:50

Counselor 10+7 Thrusters Scaled

Slash 11+5BS Scaled

Dylan 10 Scaled

Abs 10+8SC Scaled

Patrick L. 10+6PP Scaled

BMR 55:22

Danny 9+6PP Scaled

Nicole 10 Scaled

Matthew 9+4SC Scaled

Allison 10 Scaled

Zack 52:30

Elizabeth 9+4HPS Scaled

Devin 50:53

Krysta 10 Scaled