Can you do these?

Today's WOD:

Volume Work 30 Minute:

  

Ring Handstand Push-ups

Pistols

Alternate movements each minute.

Warm-up:

1. Group Burpee Wave x5
2. Shoulder Swing x10
3. Overhead Squat w/bar x10
4. Burgener Warm-up
5. Pick your Oly 10 in 10

MOD:

• Snatch/Clean & Jerk
• Ring Handstand Push-up
• Pistol

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Sarge 30/30 

Ronbo 30 30 

Joe L. 15/30 

Joker 15/30 

Terry B. 15/30

Becca B. 15 / 30

Bamf 15/ 30

The Sicilian 30 / 30 

John R. 15/30

Steven L. 18/30

D.J. 30 / 30

Akina H. 30 / 30

OMD 15  / 30 RX

Ryan V. 9// 30

Andrew S. 15/30

Dustin J. 15/30

Ana J. Subbed

Tweetybird 15/ 30

Susie Burpee 15/30

Mo L. 15/30

James B. 15/30

Matthew K. 15/30

Jeannette 15/30

Coco 15/30

Supergirl 15/30

Rich W. 15/30 RX (no spotter)

Stoner 15/30 RX (no spotter)

Roadrunner 15/30

Grier 15/30

Craig B. 30/30

Kitkat 15/30

Bigfoot 30/30

Charlotte 15/30

Cornbread 15/30

Mightymouse 30/15 subbed

Jessica H. 30/30 

Grizz 30/30

Joey B. 15/15

Merrick S. 15/30

Jimbo 30/40 RX

Monkey 15/90

Robert 15/30

Will J. 45/30

Vista 15/30

Megan 15/30

Captain 15/30

Diablo 15/30

David 15/30

Darren 15/30

Tony C. 15/30

Jeff F. 15/30

Gazelle 15/30

Bridget M. 15/30

Karissa H. 15/30

Carnivore 30/60 RX

Silverback 12/90 RX

Katie H. 15/15

Chris K. 15/15

Daniel T. 15/60

Chris B. 75/60

Jay B. 75/60

Dyla W. 15/30

Mike C. 15/46

Lndsey B. 15/30

Dave G. 15/30

Paul H. 25/30

Natalie A. 15/30

Brian S. 32/60

Andrew R. 15/30

Andy O. 15/30 RX

Jimmy L. 30/30

John M. 15/55 

JuJu 15/30

Chris C. 37/120

Miquel 50/32

Marcus 30/30

Abs 60/60

Fuma 30/30

Ashley . 15/30

Michael J. 45/60

Firecracker 15/60

Carrie 43/66

Megan M. 34/58

Samantha 45/60

Alex 47/60

Lots of AMRAPs!

Don't blow a gasket Joker!

Today's WOD:

3 Muscle-ups

6 Pistols

5 Minute AMRAP

  

1 minute rest then followed by:

  

10 Knees-to-elbows

10 Squats

5 Minute AMRAP

Warm-up:

1. Shoulder ROM
2. Squats x20
3. Group Burgener Warm-up x3

MOD:

Muscle-up

Pistols

Knees-to-Elbows

Post-WOD:

Personal Challenge Work

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

The Standard 2/3 Scaled

Jorge 2/3 Scaled

Bill 2/3 Scaled

Joker 3+2 pistols / 4 Scaled

Valerie 2/7 + 7 Squats Scaled

Ashley 2/7 + 7 Squats Scaled

Rubberman 4+3 muscle-ups / 4 + 9 Squats Scaled

Karen 4/5 Scaled

Charlotte 5/7 Scaled

Kyle 3/5 

Professor 6/6

Kaveman 3+2mu/4 +3KTE Scaled

Alisa 2/5 Scaled

Kim Possible 3+3MU/5 Scaled

Aislinn 3+1MU/6

Emory 6+3mu/6+10KTE

Mighty Mouse 3 / 6 Scaled

Carnivore 5/7

Zach 2+5 PU Scaled / 4+6 KTE

Guru 2+ PU / 3 + 5 KTE Scaled

Ian 4/3 Scaled

Marcelo 2/2+4 Squats Scaled

Alex 2+9 PU Scaled / 4 + 3 KTE

Lauren 2+9RD Scaled / 4 + 3 KTE

Catherine 2 Scaled / 3 + 10 KTE

JuJu 2+6 RD Scaled / 4 + 2 KTE

Susie Burpee 2+9RD Scaled / 2+ 10 KTE

KitKat 5 Scaled / 3+5 KTE

Cornbread 2+6 RD Scaled / 3+5 KTE

Abi 2+1 Scaled / 5 + 10 KTE

Rover 2+7 PU Scaled / 3 + 7 KTE

Monkey 4+1 MU Scaled / 4+6 KTE

Jason 2+3 Pistols Scaled / 3 + 9 KTE

Laura 2 + RD/PU Scaled / 3 + 9 KTE

JenKen 4 Scaled/4

Counselor 4 Scaled / 5

Flex 3+7 RD Scaled / 4

Danny 3 Scaled / 3 + 10 KTE

Nicole 2+3MU Scaled / 3+10 KTE

Jimbo 5+2 MU / 6+8 KTE

Rowing, Snatching, Running

Today's WOD:

Row 1000m

40 Power Snatches 75/55 lbs

Run 400m

  

For time.

  

Last on: 07 08 10

Warm-up:

1. Row 5 Minutes
2. Rack Stretch
3. Front Squat x10 w/bar
4. Clean & Jerk 10 in 10
5. Pose: Wall Drill

MOD:

Rowing

Power Snatch

Post-WOD:

Volume Training Pistols

Roll & Stretch

CFTally Athlete Results:

Professor 11:19 Subbed

Ron 17:18

Rob M. 13:01

Jolly Green 17:01

Monkey 11:26PR

Emory 14:30 Scaled

Mighty Mouse 11:48 Subbed

Levi 9:04

Ashley 12:45

Amber 16:50 Scaled

Yvete 14:45

Sarge 16:17

Zach 11:40

Thad 12:58

Theresa 13:11

KitKat 13:00

UgoGirl 9:12

Jennifer 12:17 Scaled

Jorge 11:00

You CAN make it better!

Today's WOD:

Volume Training: 

Handstand Push-ups & Pistols

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Overhead Squat x10 with bar
4. Snatch 10 in 10

MOD:

Handstand Push-up

Pistols

Post-WOD:

Jump Rope 5 minute AMRAP

Roll & Stretch

CFTally Athlete Results:

Ron 27/20 Scaled / 401s

Standard 20/20 Scaled /105DU

Brennan 20/20 Scaled /430s

Jorge 20/20 Scaled / 375s

Joker 20/20 Scaled / 61DU

Kim 140 (box)/20 Scaled /subbed

Professor 27 (part EOM)/20  262DU

Levi 30 (part EOM)/20 /subbed

Chris 20/20 Scaled/ 382s

David Y. 20/20 Scaled /57DU

Marianna 20/20 Scaled /382s

Suzie Burpee 20/20 Scaled 18DU

Mighty Mouse 40/20 Scaled 98DU

Kelly G. 40/20 Scaled 60DU

UGoGirl 20/20 Scaled 233DU

Rubberman 20/20 Scaled 135DU

JuJu 20/20 Scaled Subbed

Theresa 20/20 Scaled 433S

Rover 20/20 Scaled 443S

Brian Subbed/20 Scaled 81DU

Cowboy 20/20 Scaled 25DU

SpeedRacer 20/20 Scaled 52DU

For Danny

Today's WOD:

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.

Danny

30 Box Jumps 24"20

20 Push Press 115/80lbs

30 Pull-ups

  

20 minute AMRAP

  

Last on: 10 22 09

Warm-up:

1. Row 5 Minutes
2. Rack Stretch
3. Front Squat x10 with bar
4. Clean & Jerk 10 in 10

MOD:

Push Press

Kipping Pull-up

Post-WOD:

20 Pistols Not for time

Roll & Stretch

CFTally Athlete Results:

Professor 4 rounds

Little T. 2+18 Pull-ups

Sarge 2 scaled

The Standard 3 rounds

Joker 3+ 29 Box Jumps

Ugogirl 2+12 Box Jumps

Tweety Bird 2+19 Push Press Scaled

Jimmy 2+22 Pull-ups Scaled

Q 3 rounds scaled

Emory 2+10 Push Press Scaled

Aislinn 2+15 Push Press Scaled

Mighty Mouse 2+9 Push Press Scaled

Special K 1+10 Pull-ups Scaled/Subbed

Rubberman 2+18 Pull-up

Brian 2+20 Pull-ups Scaled

Ashley 2+12 Push Press Scaled

Isabella 3+15 Box Jumps Scaled

Jorge 2 rounds Scaled

Monkey 2+4 Push Presses

Theresa 2+10 Push Presses Scaled

KitKat 1+15 Pull-up

Jason 2+7 Box Jumps Scaled

Abi 2+15 Push Press Scaled

Amber 2+22 Pull-ups Scaled

Counselor 3 rounds

Kaveman 3 rounds Scaled

Almost one month out of the Foundations OnRamp and Amber is doing great!