Pick it up!

Today's WOD:

Deadlift 7RM

    

Last on: 08 26 10

    

Followed by:

    

Athlete's Choice

Warm-up:

1. Run 1 Lap <<<
2. Samson Stretch
3. Hip/Back Extension x10
4. Reverse Hyper x10
5. Hip Mobility/Stretch x10
6. Deadlift w/Bar x10
7. Deadlift w/50% x5
8. Deadlift w/70% x3
9. Deadlift w/90% x2

MOD:

Deadlift

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

Jolly Green 315-325-335PR

Sarge 135-145-150

Amanda U. 175-185-195

Mariana 95-100-105

Joel Q. 225-245-245

Jumping!

Stoner causing a jam on the obstacle course.

Today's WOD:

Doubleunders 30 Minute AMRAP

  

Last on: 06 09 10

Warm-up:

1. Row 5 minutes
2. Samson Stretch
3. Walk on heels
4. Walk on toes
5. Walk on outside
6. Walk on inside
7. Burgener Warm-up w/bar
8. Jump Rope 100 Singles

MOD:

Doubleunders

Post-WOD:

Obstacle course w/Slam ball 25/15 lbs

5 minute AMRAP

Roll & Stretch

CFTally Athlete Results:

Joker 169DU / 3.5 Rounds

Special K 338DU PR

Sarge 3 (First Doubleunders!) / 2 Rounds Scaled

Levi 1054DU / 3 Rounds

Kim Possible 161DU PR

Kelly G. 293DU PR 3 Rounds

Mighty Mouse 3 rounds

Brian 363DU PR / 3 rounds

Lizzie 90DU / 3 rounds

The Sicilian 1DU PR (and proud of it too!)

The Standard 830DU PR / 3 rounds

Monkey 910DU PR / 3.5 rounds

Rover 204DU / 2.75 rounds

Kelly B. 3 rounds

Stoner 929DU / 3 rounds

RubberMan 755DU PR / 3.5 rounds

JuJu 209 Wall Balls (Subbed) / 2.5 rounds

KitKat (Catherine) 51DU / 3.5 rounds

SusieBurpees 148DU / 2 rounds

Jennifer 198DU PR / 3.5 rounds

Counselor 842DU / 3 rounds

PreacherMan 721DU / 3.5 rounds

Happy 151DU PR / 4 rounds