Can you squat with weight overhead?

Today's WOD:

Overhead Squat 1-1-2-2-3-3-5-5-10

  

Drop weight as little a possible each set to achieve the required number of reps.

  

Last on: 02 06 12 

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Shoulder Swing x15
4. Squat Jump x10

MOD:

• Overhead Squat

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

BAMF 75 75 75 75 75 75 65 65

Joslyn S. 65 60 60 55 55 55 47.5

Sicilian 12 125 115 115 115 105 105 100

WillBo. 10 115 95 95 85 85 75 75 75

Marcus 155 155 155 155 155 15 135 115

Steven L. 95 95 95 90 90 85 85 75 75 65

Ana J. 85 85 75 75 75 75 75 55

Dustin J. 165 all sets

Andrew S. 165 165 165 1j60 160 155 155 150 subbed

John R. 115 115 95 remainder of sets

Collin L. 165 all sets

Heather S. 70 70 65 65 70 60 55 55 55

Matt K. 135 15 135 135 130 130 125 120 105

Ashley H. 70 75 65 65 60 60 55 55 50

Mike J. 180 185 175 175 175 175 155 155 135

Thomas W. 125 125 115 115 105 105 95 95 75

Professor 155 1555 155 155 155155 145 115

Little G. 80 all sets

 Roadrunner 95 105 F 85 85 75 75 70 70 60

Krissy 75 75 70 70 65 65 55 55 55

Daniel S.  practice

Marcelo 75 65 65 65 60 60 55 55 50

Mo 45 45 45 45 45 45 45 45 35

Sam 135 135 135 135 135 135 135 135 115

Chris B. 135 135 135 115 115 115 105 105 95

Will J. 135 135 135 135 135 125 125 125 115

Bridget 100 100 95 90 90 85 75 75 65

James L. 135 45 145 145 145 125 125

Andy O. 145 145 145145145 145 125 125 115

Caroline B. Practice

Sharon Practice

Charlie 65 65 60 0 55 55 50 50 45

Tony C. 105 105 95 95 95 95 75 75 65

Sweet Tea 100 100 95 95 90 90 90 90 85

Grizz 135 155 f 135 135 135 1335 135 115

Captain 105 105 105 105 105 95 95 85

Vista 45 45 45 45 35 35 35 35 25

Dave G 115 115 115 115 95 95 95 95 85

Jeremy J. 115 115 95 95 95 95 75 75 75

JuJu 55 all sets

Aaron 115 8 sets / 95

Zach 65 all sets

David L. 185 all sets

Kristy 75 75 75 75 70 70 70 65 65

Cornbread 135 all sets

Harold 125 125 155 155 155 155 155 155 15

Jackie A. 45 all sets

"Easy" Partner Day

Today's WOD:

"Easy" Partner Wednesday

  

80 Overhead Squat 45/35lbs

40 V-Sit Ups

800m Row

40 Hand Release Push-ups

80 Lunges In Place w/bar 45/35lbs

40 Jumping Pull-ups

80 Hands Behind Head Sit-ups

  

1 person at a time on ALL movements

Partner will do jumping Jacks while other works

If person doing jacks stops, they Both stop

Switch as desired.

  

Time Limit: 35 Minutes

Warm-up:

1. Run 400m
2. Toes-to-Bar x10
3. Ring Dip x10
4. Hip Extension x10
5. Hang Squat Clean 10 in 10

MOD:

Hang Squat Clean

Rowing Technique

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Will B. & Josyln 25:45

Special K & BAMF 24:40

Meghan & Rick B. 22:14

Tweetybird & Samantha G. 25:10

Sarge 14:28 (1/2 single/no jacks)

Visitor & Matthew 23:11

Vista & Luisa 28:58

Bug 11:22 (1/2 reps/no jacks)

Jeanette & Francesca 26:53

Joker & Chevy 16:44

Casey & Chris B. 20:00

Jeremy 23:03 (partly with partner)

Vinny 15:00 dnf

Christina & Grizz 31:21

Amish & Rutrow 17:08

Ryan V. & Merrick 18:37

Sweet Tea & Mighty Mouse 17:51

Jeff P. & Cory B. 17:29

Jorge C. & Alex F. 18:18

Slash 19:50 (1/2 reps & Jacks)

Mr. Clean 14:30 (1/2 reps, scaled)

Flex & Geoff 16:02

Lindsey & Karissa 24:55

Monkey & Bridget 21:09

Michael J. & Ashley 27:11

AJ & Diablo 17:11

Andy & Joey 16:00

Firecracker/Supergirl 15:37 (fasted team time!)

Natalie 13:45 (1/2 reps and jacks)

Carrie/Kandall 17:52

Brian/Farrah 17:00

Allison/Captain 21:17

Pat/Chris W. 20:45

Rachit/Thomas 22:17

Andres/Chris C. 22:14

Alexis 22:03 (1/2 reps and jacks)

Have you signed up for the Open yet?

Today's WOD:

2011 CrossFit Open WOD # 4

  

60 Bar-facing Burpees

30 Overhead Squats 120/90 lbs

10 Muscle-ups

  

10 Minute AMRAP

  

Last on: 04 14 11

  

Followed by:

  

Tabata Box Jumps 24/20" 

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Overhead Squat w/bar x10
4. Ring Dip x10
5. False Grip Ring Pull-up x10
6. Group: Overhead Squat
7. Group: Muscle-up

MOD:

Muscle-up

Overhead Squat

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

OMD 23 OHS  

Special K. 55 burpees

BAMF 2 OHS Scaled

Will B 5 OHS Scaled

Steven L. 60 Burpees

Carrie 5 OHS Scaled

Joslyn S. 57 Burpees

Rick B. 30 OHS scaled

Ronbo 60 Burpees

Krissy 6 OHS

Jorge 15 OhS

Andrew S. 30 OHS Scaled

Harold 3 OHS

Samantha 53 Burpees 

Luisa  1+20 Burpees Scaled

Olivia 1+2OHS Scaled

Kyrie 1+14 Burpees scaled

Chevy 22 OHS

Sandy 1+15OHS Scaled

Jeannette 1+15 Burpees Scaled

Thomas S. 23 OHS Scaled

Merrick 1+6 Burpees Scaled

Tiger 25 OHS Scaled

Matthew  1+ 9OHS Scaled

Bug 1+15 OHS Scaled

Quentin 1+5Dips Scaled

Char 7 OHS Scaled

Belle 2 OHS Scaled

Jeremy 60 Burpees 

Reynold 7OHS Scaled

Elana 30 OHS Scaled

Bigfoot 1Mu Scaled

Kirby 10OHS Scaled

Rich 26 OHS

Andy 12 OhS

Chris 24 OHS Scaled

Robert B. 23 OHS Scaled

Meghan 60 Burpees

Vinny 1 OHS Scaled

Amish 21 OHS

Alisa 5 OHS Scaled

Andrew W. 30 OHS Scaled

Logan L. 13 OhS Scaled

Mo 10 OHS Scaled

Kendall  20 OHS Scaled

Mike C. 24 OhS Scaled

Casey 9 OhS Scaled

Daniel T. 12 OHS Scaled

Ryan 4  OHS Scaled

Greg 55 Burpees

Katie 12 OHS Scaled

Allison 60  Burpees

Chance 29 OHS Scaled

Slash 10 OHS Scaled

Natalie 13 OHS Scaled

Ashley 20 OHS Scaled

Michael 10 OHS

Wonderwoman 19 OHS

Carnivore 9 MU

Stoner 8MU

Firecracker 23OHS

Captain 3OHS

El Diablo 9OHS

Supergirl 13OHS

Brian 20 OHS Scaled

Susan S. 10RD/4PU Scaled

Cornbread 11 OHS

Silverback27OHS

Kaine A. 10OHS Scaled

Thomas T. 3 OHS Scaled

Andres B. 9 OHS Scaled

Jeff P. 10 OHS Scaled

Jeff F. 20 OHS Scaled

Jimbo 9  OHS

Jenna 23 OHS Scaled

Geoff 19 OHS Scaled

Paul 2 OHS Scaled

Ana 10 OHS Scaled

Chris C. 9 OHS Scaled

Darren 60 burpees

Pat 19 OHS Scaled

Kurt 60 burpees

Ox 6 OHS

Squatting & Cleaning

Today's WOD:

Overhead Squat 3-3-2-2-1-1

Last on: 12 27 11

  

Clean 3-3-2-2-1-1

Warm-up:

1. Dumpster Dash
2. Shoulder ROM
3. Walking Lunge w/PVC Overhead x20
4. Squat Jump x10
5. Group: Overhead Squat
6. Group: Clean

MOD:

Overhead Squat

Clean

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

OMD 135-165-175-185-195(f)/135-165-185-195

Carlos N. 95-95-115-115-125-125/185-195-205-215-225-255

Bamf 750-85-95-105-105-105/115-125-135-145-145

Becca 60-65-70-85-85-95/65 all sets

Steven L. 75-75-85-85-95-95/95-115 all sets

Ronbo 95-125-135-135-135/125-135-145-155-160-160

Special K. Practice/115-115-135-135-155(m)

Joker 135-155-185-205-215-225(f)/135-155-185-205-215-225(f)

Harold R. 135-165 all sets/ 135-165-185-185-185

John R. 95-95-115-115-125-125/135-135-165-165-175-175

Samantha G. 35-55-55-55-65-65/65-75 all sets

Angelica 35-35-40-40-35-35/55 all sets (practice)

Char 45-50-55-60-60-60/55-60-75-75-80-85-85

Belle 45-50-55-60-60-60/55-60-75-75-80-85-85

Missy Practice/75-75-80-85-85-95

Stoner 185-205-215/215-225-245-255-265-275(f)

Jeanette practice/practice

Lewis 65-65-75-75-75/75-75-95-95-115

Bug 65-70-85-90-95-95/85-95-100-95-95

Michael J. 135-135-145-155-165-170/ 155-155-175-195

Jeremy K. practice/practice

Rich W. 135-135-155-155-175-175/175-195-205-215-225-235(f)

Sandy S. 55-55-60 all sets/55-55-55-75-75-75

Cornbread 115-115-135-135-155-155/135-135-155-155-175-185(PR)

Quentin 115-135-135-135-135/115-135-135-135-145-145

Bigfoot 95-95-105-105-110(pr)-110/135-155-165-165-175-185(pr)

Chance 75-95-105-115-125-125/135-155-165-165(f)-135

Reynold 45-55-65-75-80-80/95-115-135-135-135-135

Kyrie 25-25-35-40-40/45-45-55-55-55-55

Ox 165-165-165-165-135-135/185-185-195-195-215-235(f)

Merrick S.

Jeff F. 65-75-85-95-125/115-115-135-135-155-165

Jimbo95-115-125-125-135-155/135-145-155-165

Wonder Woman 75-85-95-105-115-120/85-105-115-125-130-130

Flex 75-75-75-95-95-95/135-155-155-165-205-205(f)

Samantha P. 35-35-55-55-55-55/35-35-55-55-55-55

Fuma 115-135-145-155-165-165/135-155-165-175-185-185

Amish 155-165-170-175-195-205(f)/155-155-175-185-195-205(f)

Vicki O. 40-45-50-55-60-60/55-60-65-60-60-60

Thor 95-100-105-110-110/95-105-115-115-130-135

Mighty Mouse 75-80-85-85-85-90/85-85-90-95-100(f)

Vinny 75-75-95-95-15-115/ 115-115-135-135-135

Alisa 45-50-55-60-65/55-65-85-90-95-95

Silverback 165-165-165-195-195-195/165 all sets

Chris W. 95-105-115-125-135-145/115-125-135-145-150(f)

Daniel T. 75-85-95-105/95-95-95

Sarge 65-70-80-85-90-95/65-75-85-90-95-100

Andy O. 115-115-135-140-145(pr)/135-155-165-175-185-205(pr)

Gustafo practice/practie

Chryssi 55-55-65-65-75-85/67-75-80-85

Stephen 95-95-115-120/115-115-135

Will J. 95-115-135-155-155-175/135-135-135-165-165-185

Mo Practice/Practice

Natalie 65-75-85-95-105-115/65-75-85-95-105-115

Karissa 45-45-50-55-/55-55-65-65-85-85

Kaine 95-125-125-125-125/115-135-135-135

Rachit 45-45--45-50-50-55-55/45-45-95-95-115-115

El Diablo 75-75-85-95-115-115/115-125-135-135-145-155(f)

Captain 85-95-100-105-110-110(f)/85-85-90-95-100(f)

Kendall 65-65-70-75-85-85/65-75-80-85-90

Little G. 65-70-70-75-75-75/65-70-75-80-80-80

Brian B. 65 all sets/ 65-75-75

Allison 65-65-70-75-75-/65-70-75-80-80-85-85

Paul 45-65-75-95-95-95/75-95-95-105-105-105

Curt 65-75-115-115-135-135/115-125-125-135-135

Monkey 95-105-115-125-135-145(f)/85-105-115-125-140(f)-140

Firecracker 95-105-115-130-140(f)/80-105-115-125-140-145(f)

Mary F. Practice/Practice

Jeff B. 95-115-115-135-135 /105-105-125-125-135-165

Mike D. 95-95-115-115-135-135/105-105-125-125-135-165

Supergirl 85-95-105-115-125-135(f)/85-105-115-125

Carnivore 185-195-195-205-215-225(f)-235(pr)/165-185-195-205-215-230(f)

Chris C. 65-75-75-75-75/95-95-95-105-105-115

Elizabeth W. 25-30-30/55-60-65

Andres 65-55-55-55-55-/65 all sets

Geoff 75-75-95-95-105-110/95-95-135-155-155

Chris B. 65-65-95-95-95-95/115-115-135-135-135-135

Jay B. 75 all sets/15-115-135-135-145-145

Ana 45-45-55-65-65/55-55-65-65-75-75

Jenna M. 55-55-65-65-65/55-55-85-85-95-95

Carrie 55-55-65-65-65-65/55-65-85-85-85

Katie 25-25-27.5-27.5-3030/25-25-35-35-37.5-37.5

Casey 65-65-75-85-90-95/95-95-105-105-135-135/

Dan 75-75-75/95 all sets

OHS & L-Sit

Today's WOD:

Overhead Squat 70% of 1RM

L-Sit Pull-up

  

11-9-5 reps for time.

  

Time Limit: 20 Minutes

Last OHS: 09 26 11

Warm-up:

1. Row 3 Minutes
2. Samson Stretch
3. Shoulder ROM
4. Overhead Squat w/bar x10
5. Squat Stretch
6. Snatch 10 in 10

MOD:

Overhead Squat

L-sit Pull-up

Post-WOD:

Jump Rope 5 Minute AMRAP

Stretch: Hip

Burpee Challenge: 36

CFTally Athlete Results:

Ronbo 4:41 Scaled  32DU

Bamf 7:18 Scaled  159DU

John R.  7:02 Scaled  87DU

Bigfoot 5:28  @75lbs 55:DU

Joker 6:16  @135lbs 142DU

Jaimi 6:32 Scaled 78DU

Vinny 7:03 Scaled 275S

Luisa 6:29 Scaled 44DU

Angelica 9:15 Scaled 200S

Tom 1007 Scaled 12DU

Charlie 5:15 Scaled  66DU

Kirby 7:23 Scaled 233S

Mighty Mouse 7:01 @65lbs

Sandy 7:18 Scaled 425S

BMR 7:16 Scaled 37DU

Samantha 7:40 Scaled 32DU

Becca 6:00 Scaled 457S

Stoner 7:51@145lbs 185DU

Paul 4:50 Scaled 430S

Jill 4:55 Scaled 323S

Bull 6:05  Scaled  108DU

OMD 8:21 @125Lbs  85DU

Devin 7:11 @125lbs

Nikoleta 6:20 Scaled  75DU

Jimbo 7:22 @105lbs  132DU