Balancing, Squating, Climbing

Rope climbing is fun!

Today's WOD:

5 Snatch Balance 115/75lbs

3 Overhead Squats 115/75lbs

2 Rope Climbs

  

15 minute AMRAP

Warm-up:

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

Burpee Challenge: 3

 MOD:

Snatch Balance

Overhead Squat

Rope Climb

Post-WOD:

Personal Challenge Work

CFTally Athlete Results:

Jorge 6 Rounds Scaled

bamf 5 Rounds Scaled

Courtney 5 Rounds Scaled

Christina 4 Rounds Scaled

Will B. 4 Rounds Scaled

The Standard 6 Rounds Scaled

OMD 5 + 1 RC Rounds

Joker 6 + 4 SB Rounds Scaled

Justin B. 3 + 2 OHS Rounds

Kristen 8 Rounds Scaled

Stephen K. 5 + 1 RC Rounds Scaled

Coco 7 Rounds Scaled

Blake 4 Rounds Scaled

Harold 10 + 2 RC Rounds Scaled

Justin 3 + 3OHS Scaled

Jaimi 4+3 OHS Scaled

Tink 5+3OHS Scaled

Luisa 5+3OHS Scaled

Professor Subbed Injury

Stoner 6+3OHS

James 5+1RC Scaled

Charlotte 3+ 1OHS Scaled

Belle 4+ 1 SB Scaled

Sandy 4 Scaled

Mighty Mouse 3 Scaled

Silver Back 4+1RC

Jeff 6 Scaled

Mike 5 + 1 OHS Scaled

Alisa 5 + 1 RC Scaled

Tom 4 + 3 RC Scaled

Travis 3 Scaled

Charlie 6 Scaled

Bigfoot 5 + 1 RC Scaled

Kim Possible 7 + 1 RC Climbed

Ian 4 + 1 RC Scaled

Will J. 4 Scaled

Ox 2 + 1 RC 

Sarge6 + 2 SB Scaled

Andrew 7 Scaled

BMR 6+ 3SB Scaled

Thom 6 Scaled

Cornbread Rounds? Scaled

Natalie 8 + 1SB Scaled

Lily 7 + 3SB Scaled

OX II (Zach) 7+ 2OHS Scaled

Carlos 3 Scaled

Slash 9 Scaled

Ryan 4 Scaled

Susie Burpee 10 Scaled

Chance 4 + 3SB Scaled

Chryssi M. 6 + 2SB Scaled

Stephen 5 + 3SB Scaled

Counselor 5 Scaled

Firecracker 4 + 1 RC Scaled?

Fuma 5 + 2 OHS 

Tiger 3 + 1 RC Scaled?

Monkey 4 + 1 SB

Carnivore 7

Supergirl 3 + 5SB

Dylan 5 + 1RC Scaled

Ashley 8 Scaled

Jenn 8 Scaled

Olivia 8 Scaled

Danny 3+1 RC Scaled

Sam 5 Scaled

Dumpster Dashing Plus Handstand Push-ups

Today's WOD:

Dumpster Dash

Handstand Push-ups

  

10,9,8,7,6,5,4,3,2,1 reps for time.

Time Limit: 20 Minutes

Warm-up:

1. Row 3 Minutes
2. Shoulder ROM
3. Pose: Wall Drill 2x20
4. Overhead Squat w/bar x 10
5. Push-up x15
6. Ring Dip x10

Burpee Challenge: 2

MOD:

Running Mechanics

Handstand Push-ups

Post-WOD:

Personal Challenge Work

CFTally Athlete Results:

Ronbo 20:35 Scaled

Jorge 20:00 Scaled

Courtney 20:00 Scaled

bamf 20:00 Scaled

Evan 18:20 Scaled

Brooke 20:00 Scaled

Will B. 18:21

Andy 13:37

Stephen K. 20:00 Scaled

Tweety Bird 14:09 Scaled

OMD 17:35

Krissy 14:25 Scaled

Harold 15:20 Scaled

Blake 17:49

Joker 12:59 Scaled

Sam 20:00 Scaled

Tiger 19:26 Scaled

Belle 14:48  Scaled

Luisa 17:23 Scaled

Sandy 18:22 Scaled

Charlotte 19:00 Scaled

Vinny 19:20 Scaled/Subbed

Bigfoot 12:47

Ian 15:28 Scaled

Charlie 14:53 Scaled

Stoner 10:52

Firecracker 17:39 Scaled

Reynold 12:30 Scaled

Mighty Mouse 18:13 Scaled

Professor 15:05

James 17:01

Will 17:27 Scaled

Diandra 15:57 Scaled

BMR 15:20 Scaled

Kirby 15:57 Scaled

Nicole 15:58 Scaled

Sarge 16:20 Scaled

Jaimi 16:58 Scaled

Couch 17:18

Travis 18:39

Stephen 18:05 Scaled

Slash 19:04 Scaled

Lily 19:23 Scaled

Zach 20:00 Scaled/Subbed

Carlos 20:00 Scaled

Susie Burpee ??

Coco 19:04 Scaled

Natalie 20:00 Scaled

Carnivore 15:58

Kieth 19:07 Scaled

Ashley 16:03 Scaled

Supergirl 16:10 Scaled

Karissa 15:43 Scaled

Olivia 15:03 Scaled

Mike 12:19 Scaled

Jeff 12:20 Scaled

Danny 18:12 Scaled

Thad "Neighbor" 17:56 Scaled

Cornbread 20:00 Scaled

Joey "Chance" 13:50

Dylan 13:14 Scaled

Devin "Silver Back" 18:44 Scaled

"La" Patrick 17:10 Scaled

Don't you just love burpees?

Today's WOD:

100 Burpees for time.

  

Last on: 06 18 09

  

Followed by:

  

Tabata Wall Ball Sit-ups 20/14 lbs

Warm-up:

1. Mountain Climbers x30
2. Shoulder ROM
3. Squat x15
4. Push-up to Side Plank x6
5. Hang Power Snatch 10 in 10

MOD:

Burpee

Post-WOD:

Personal Challenge Work

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Brooke 11:43 / 7

Jolly Green 19:25 / 6

Will B. 10:24 / 8

Evan 11:54 / 5

Andy 7:12 / 6

Keith 19:24 Scaled

Stephen K. 12:37 / 6

Mike 9:00? / 8

Harold 13:40 / 7

 Belle 10:44 / 7

Charlotte 11:44 / 7

Tiger 8:44 / 8

Sweet T. 11:02 / 9

Mike 14:13 / 7

Jeff 14:46 / 7

Andrew 9:29 / 10

James 6:23 / 10

Sandy 10:50 / 7

Bigfoot 4:40 / 12

Reynold 13:38 / 8

Carnivore 5:22 / 8

Stoner 5:41 / 8

Mighty Mouse 8:15 / 8

Special K 15:15

OMD 6:25 / 10

Lauren G. 10:04 / 9

Jaimi 10:59 / 7

BMR 8:32 /10(subbed)

Ryan 12:32 / 10

Super Girl 10:09 / 9

Dylan 14:16 / 7

Patrick 9:44 / 8

Counselor 9:09 / 10

Joseph 7:49 / 9

Samantha 11:52 / 6

Danny 7:59 / 8

Nicole 10:36 / 7

bamf 11:59 / 10

Devin 6:56 / 10

Can you finish one round?

Lots of work on the pull-up/chin-up bars!

Today's WOD:

Run 400m

75 Push-ups

50 Pull-ups

25 Strict Chin-ups

Run 800m

15 Weighted Chin-up 45/15 lbs

15 Chest-to-bar Pull-ups

15 Clapping Push-up

  

20 Minute AMRAP

Warm-up:

1. Run 400m
2. Walking Lunge w/rotation x20
3. Shoulder ROM
4. Walk: Inside, outside, heel, toe
5. Pose: Wall Drill 2x20
6. Group: Burgener Warm-up x2

MOD:

Running Mechanics

Chest-to-bar Pull-ups

Clapping Push-ups

Post-WOD:

Personal Challenge Work

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Courtney 200m Scaled

Brooke 25 Pull-ups Scaled

Ryan 15 Chin-ups

Ronbo 11 Chin-ups Scaled

Will 400m Scaled

Jolly Green 7 Chin-ups 

BAMF 7 Chin-ups Scaled

OMD 1 Weighted Chin-ups

Mike 10 Weighted Chin-ups Scaled

Harold 400m Scaled

Stephen 600m Scaled

Andy 700m Scaled

Chevy 21 Chin-ups

Tiger 400m Scaled

Luisa 400m Scaled

Mr.  Clean 800m Scaled

Jorge 400m Scaled

"L" Bigfoot 1 CTB Pull-up

Kim Possible 800m Scaled

Reynold 400m Scaled

Charlie 400m Scaled

Sam 400m Scaled

Special K. 5 CTB Scaled

Stoner 1 Round

Mighty Mouse 800m

 Andrew 12 Chin-ups Scaled

Will 25 Chin-ups Scaled

Professor 1 Round + 50m

James 8 Weighted Chin-ups

Marcello 2 Weighted Chin-ups Scaled

Jaimi 400 Scaled

Stephen 400 Scaled

Sara 800 Scaled

Susie Burpee 800 Scaled

Kirby 800 Scaled

Ian 2 weighted Chin-ups Scaled

CoCo 25 Chin-ups Scaled

Slash 15 Pull-ups Scaled

Alecia 15 Chin-ups Scaled

Carlos 25 Chin-ups Scaled

Monkey 800 Scaled

Supergirl Scaled

Couchfit 3 Chin-ups Scaled

Carnivore 1 Round

Upman 800m

Gustavo 800m Scaled

Flex 800m Scaled

Jason 1 Weighted PUll-up Scaled 

Ashley 800m Scaled

Sarge 800m Scaled

Counselor 800m Scaled

Karissa 800m Scaled

Danny 3 Weighted Chin-ups Scaled

Nicole 800m Scaled

Dylan 25 Chin-ups Scaled

Joey "Chance" 11 CTB Pull-ups

Zach 400m Scaled

OX 16 Chin-ups

Cornbread 25 Chin-ups

Sit-ups & Push-ups

Regular sit-ups are too easy!

Today's WOD:

Weighted Abmat Sit-ups 45/35lbs

Ring Push-ups

GHD Sit-ups

  

21-15-9 rounds for time.

  

Time Limit: 15 Minutes

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Push-ups (Hand release) x10
4. Samson Stretch
5. Hip Extension

MOD:

Ring Push-up

GHD Sit-ups

Post-WOD:

Personal Challenge Work

CFTally Athlete Results:

bamf 9:26

Sarge 11:06 Scaled

Brooke 15:13 Scaled

Will B. 10:46

Kirby 13:27 Scaled

The Standard 9:17

Joker 6:36

Andy 7:34

OMD 6:58

Jorge 9:00

Krissy 7:45 Scaled

Tweety Bird 8:19 Scaled

Justin 7:25

Kristen 7:40 Scaled

Mike 7:50

Harold 9:20 Scaled

Larry 6:37

James 7:13

Justin 9:39 Scaled

Tink (Lizzie) 5:59 Scaled

Luisa 8:06 Scaled

Alecia 8:42 Scaled

Mighty Mouse 8:16

"L" Big Foot 4:29

Kim Possible 6:02 Scaled

Flex 6:24

Charlie 8:52 Scaled

Tom 13:28 Scaled

Chevy 7:15

Ian 7:54

Andrew 6:14 Scaled

Chryssi 9:33 Scaled

Stephen M. 11:47 Scaled

Jaimi 8:09 Scaled

Sara 8:28 Scaled

BMR 9:29

Carnivore 5:54

Devin 8:55

Happy 5:11

Counselor 5:11

Alex 6:50 Scaled/subbed

Susie Burpees 10:26 Scaled

Slash 10:25 Scaled

Nikki 10:14 Scaled

Abi 9:12

Ox 12:58

Marcelo 8:11

Firecraker 9:10

Tiger 9:09 Scaled

Tony 9:35

Carlos 7:23

Monkey 7:58

Danny 9:15

Nicole 10:56 Scaled

Karissa 9:20 Scaled

Supergirl 7:59

Dylan 10:07 Scaled

Chance 5:24 Scaled

Ryan 12:09 Scaled

UpMan 9:12

Natalie 8:30 Scaled

Lily 9:57 Scaled

CouchFit 10:29