A Quick Triple

Today's WOD:

13 Power Clean 95/65 lbs

9 EROM Push-ups on Parallettes

Run 200m

  

15 minute AMRAP

  

Followed by:

Jump Rope 5 Minute AMRAP

Warm-up:

1. Row 300m
2. Shoulder ROM
3. Skin-the-Cat 3x
4. Squat x20
5. Overhead Squat w/bar x15
6. Snatch Balance 10 in 10

MOD:

Snatch Balance

Power Clean

EROM Push-up

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Ronbo 4+9 cleans  31DU

Joslyn S. 3+7 cleans scaled  175 singles

Will B. 5+10 cleans  61DU

Standard 5  106DU

Becca 5+3 cleans / 540 singles

BAMF 5+13 cleans/ 141 DU

Steven L. 4  85DU

Special K. 4+4PU  97DU

Krissy 4+10 cleans scaled  28DU

BMR 4+9PU scaled  28DU

Vista 5+9 cleans  scaled 606 singles

Harold 4+9PU  50DU

Rick B. 6+6 cleans  23 DU (first doubles!)

Collin L. 7+100m  50DU (first doubles!)

Katie H. 3+10 cleans scaled  200 singles

Andrew S. 5+4PU 12DU

OMD 7+9PU  100(puked!)

Tink 4+7 cleans scaled  32DU

Matthew K. 4  417 singles

Little G. 4  50DU

Olivia 3+5 cleans scaled  47DU

Char 4  14DU

FUMA 5+5PC  25DU

Megan F. 4+4PC scaled 440 singes

Chevy 6+9PU  158DU

Sandy 3 scaled  10DU

Belle 3+6PU scaled 6DU

AJ 6  50DU

Luisa 3+8PU  scaled 60DU

Carlos N. 6  

Bug 4+9PU  175DU (PR)

Thomas W. 5  21DU

Bigfoot 5+9PU  101DU

Francesca 4 scaled 480 singles

Alisa 4+8 cleans scaled  15DU (first doubles!)

Daniel G. 4  244 singles

Kirby 4+13 cleans  scaled 430 singles

Reynold 4+10PC  135DU

Mighty Mouse 5  232DU (PR)

Merrick 5  200DU

OX 6  89DU

Jeremy 3+3 cleans 477 singles

Thor 4+8 Cleans  40DU

Mo 3+1PU  26DU

Rutrow 4+9PU scaled 

Amish 5+13 cleans 310DU

Ryan V. 4+11 cleans 62DU

Flex 5+9PU  64DU

Abs 5 scaled  110DU

Susie Burpee 4+4 cleans scaled 

Ryan 6+9 cleans 65DU

Bridget 5 scaled  20DU

Michael J. 6+13 cleans  410 singles

Logan J. 5  180DU

Rachit 4+10 cleans 180 singles

Sarge 4+6 cleans 51DU

Geoff 6+100m  242DU

Ashley 4+13 cleans  380 singles

Natalie 4+10 cleans scaled 124DU

Karissa 4+6 scaled 402 singles

Danielle 3  400 singles

KitKat 3+12 cleans  40DU (welcome back KitKat!)

Supergirl 5+11 cleans  200DU

John R. 5  125DU

Jeff F. 5+10 cleans  127DU

Brian S. 5+9 cleans 35DU

Megan M. 4+9PU scaled  10DU

Lindsey B. 5 scaled  ?

Chance 6+9 PU 200 DU

Andy O. 6+6PU  242DU

Cornbread 4+9PU 158DU

Captain 5  scaled  52DU

El Diablo 6  226DU

Couchfit 5+100m  150DU

Chris B. 5+8 cleans 530 singles

Daniel T. 3+13 cleans  290 singles

Ana 4+4PC scaled 76DU

Andres R. 3+11 cleans scaled 20DU

Paul H. 5  33DU

Casey S. 5+13 cleans  102DU

Jay B, 5  260 singles

Elizabeth W. 3+6 cleans scaled 136 singles

Chris C 4+5 cleans  15DU

Darren D. 3+9 cleans  20DU

Robert B. 4  280 singles

Carrie 5  scaled 44DU

Kendall 4+1 PU scaled ?

Patrick L. 5  116DU 

This is fun!

Today's WOD:

Power Clean 5-5-3-2-1-1

Rope Climb x10

Warm-up:

1. Jump Rope 3 minutes
2. Pull-up x10
3. Walking Lunge x20
4. Good Morning w/bar x10
5. Thruster w/bar x10
6. Burpee Challenge: 12

MOD:

Power Clean

Rope Climb

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Chryssi 55-65-75-85-105(F)-95(F)

Ronbo 135-135-155-155-165-175(F)

Jolly Green 135-135-155-165-175-185

The Standard 135-165-205-210-215-225(F)

bamf 135-135-155-165(F)-165-175(F)

Quentin 95-115-135(F)-135-145(F)-145(F)

Andy 135-145-155-175-185(F)-185

Tweety Bird 45-55-55-65(F)-65(F)-65(F)

Stephen K. 95-125-135-(F)-135-155(F)-145

Justin B. 135-185-205(F)-215(F)-225(F)-225(F)

Kristen 55-65-70-80(F)-80-85(F)

Merrick 95-115-135-145-155-165

Harold 95-125-145-155-165-185

Flex 135-165-185-205-215m-215

Thor 115-125-135-155-155

Sandy 55-65-75-85-85

Alisa 55-65-75-85-85

Stoner 185-205-225-235-245-255m

Jaimi 75-75-85-80-80-80

Bigfoot 120-135-145-165PR-165-165

Belle 65-65-70-70-75-75

Charlie 65-65-70-70-75-75

Mighty Mouse 75-85-90-95-100-105m

Carlos 135-165-185-205-215-225

BMR 85-95-105-115-125-125

Tom 95-135-155-185(1)-185F-185F

Wonder Woman 85-95-105-115-125-130PR

Slash 55-65-75-80F-75-75

Stephen M. 95-115-115-135-145-155m

David K. 75-95-95-95-105

Will J. 155-165-175(2)-175

Ryan V. 75-85-95-100-105-105

Susie Burpees 45-55-60-67-65

Tiger 85-90-95-97-100PR-100

Carnivore 155-165-175-185-195-205

Abs 115-135-145-155-155

CouchFit 135-155-165-175-185-195

Dylan 95-105-115-125-155-145

Brian S. 115-135-145-165-185-185

Karissa 55-65-75-80-80-80

Nicole B. 75-80-85F-80-80-80

Danny B. 135-145-150-155-160-165F

Elizabeth 55-75-85-85-85-85

OMD 95-135-165-185-205F-195

Neighbor 115-125-135-155F-145F-135

Matt H. 115-115-125F-125-125F

Samantha 55-55-65-75-85-85

Ox 185-195(2)-195-205-225-235F

Chris W. 75-95-115(2)-125F-125-135F

Firecracker 95-105-125-135(1)-145F-145F

Jimbo 115-135-155-165-175F-165

SilverBack 135-165-185-195

Chin-ups/Burpees/Pull-ups . . . Interrupted by Heavy Cleans

Rocking the new pull-up bars!

Today's WOD:

2 Cleans (Power or Squat) 185/125 lbs

  

Every minute on the minute then:

  

5 Chin-ups

6 Burpees

7 Pull-ups

  

10 minute AMRAP

  

followed by:

Jump Rope 5 minute AMRAP

Warm-up:

1. Row 3 minutes
2. Reverse Hyper x15
3. Rack Stretch
4. Ring Dips x10
5. Power Clean x10

MOD:

Chin-ups

Power Clean

Post-WOD:

Roll-out: Shoulders & Back

CFTally Athlete Results:

Firecracker (Rachel) 18 Cleans / 3 Rounds + 6 Burpees Scaled / 99DU

bamf 14 Cleans / 3 Rounds + 4 Burpees Scaled / 100DU

Ronbo 18 Cleans / 2 Rounds  Scaled / 39DU

Will B. 11 Cleans / 2 Rounds + 2 Chin-ups Scaled / 615 Singles

Sarge 20 Cleans / 3 Rounds Scaled / 53DU

Joker 12 Cleans / 3 Rounds / 53DU

Mike 1 Clean / 4 Rounds / 0

Stephen K. 7 Cleans / 3 Rounds + 2 Pull-ups Scaled / 0

Justin 8 Cleans / 3 Rounds + 3 Pull-ups / 22DU

Kristen K. 9 Cleans / 2 Rounds + 5 Chin-ups Scaled / 300 Singles

Harold 12 Cleans / 2 Rounds Scaled / 500 Singles

Carnivore 20 Cleans / 6 Rounds / 262 DU

James 12 Cleans  5 Rounds Scaled / 126 Du

Sandy 20 Cleans / 3 Rounds Scaled 425 Singles

Alisa 20 Cleans / 3 Rounds Scaled / 425 Singles

Kim Possible 19 Cleans / 4 Rounds +6 Burpees / 62DU

Cornbread 10 Cleans / 3 Rounds Scaled  113DU

Special K 16 Cleans / 2 Rounds + 6 Chin-ups Scaled / 76DU

Madeline 20/ 3 rds +3 Burpees / 17DU

Charlotte 20 / 4 Rounds Scaled / 398 Singles

Belle 20 / 3 Rounds + 6 Burpees  410 Singles

Joey 16 / 6 Rounds Scaled / 30 DU

Mighty Mouse 18 / 4 Rounds + 5 Chin-ups Scaled / 167DU(PR)

Jaimi 8/8 Scaled / 416 Singles

Stoner 20/8 Rounds +2 Pull-ups / 230DU

Ian 12/3 Rounds Scaled / 564 Singles

Geoff 20/ 3 Rounds Scaled / 647 Singles

Will 17/3 Rounds +2 Chins Scaled / 115DU

Tom 20  3 Rounds +Pull-ups Scaled / 454 Singles

Carolyn 20/ 3 Rounds Scaled / 398 Singles

Lauren 20/ 3 Rounds Scaled / 500 Singles

Andrew 20/ 3 Rounds Scaled / 248 Singles

Upman 20/ 3 Rounds / 162DU

Danny 20/ 3 Rounds +1Chin Scaled / 193DU

Melissa 20 / 3 Rounds  Scaled /360 Singles

Krissy 20 / 5 Rounds Scaled / 450 Singles

Zack 20 /3 Rounds + 2 Chins / 71 DU

Ashley / 20 / 3 Round + Scaled / 503 Singles

Nicole 20/ 3 Rounds +2 Chin-ups Scaled/ 105 DU

Flex 14 /3 Rounds

Super Girl ???

Nikki 20/ 2 Rounds +6 Burpees Scaled/ 31 DU

Wonder Woman 16/ 3 Rounds + 3 Burpees /150 DU

Jason 18 / 3 Rounds Scaled / 107 DU

KitKat 20 / 2 Rounds + 1 Chin-up Scaled / 130 Singles

Couchfit 19 / 3 Rounds + 1 Burpee Scaled /170DU

Gustavo 20 / 6 Rounds Scaled / 315 Singles

Emeka 18 / 6 Rounds Scaled / 105 Singles

Coco 20/ 3 Rounds Scaled /542 Singles

Joseph 20 / 5 Rounds Scaled / 133 DU

Jenn 20 / 4 Rounds Scaled /262 Singles

Monkey 20/ 3 Rounds+3 Pulls Scaled 233 DU

Jimbo 20 / 5 Rounds+5 Chin-ups /110DU

Abs 20 / 3 Rounds + 6 Burpees Scaled / 120DU

Rover 15 / 2+6 Burpees Scaled / 378 Singles

Natalie 19 / 3+1 Burpee Scaled / 35DU

Lily 20 / 2 Rounds + 6 Burpees Scaled / 250 Sngles

Devin 20 / 4+5 Pull-ups Scaled / 1DU

Dylan 18 / 3 Rounds Scaled / 423 Singles

Baby Bear on the Run

Today's WOD:

Baby Bear on the Run

  

Power Clean

Front Squat

Push Press

Back Squat

Push Press

   

All weights are 125/85lbs.

Run 400m after each round.

5 reps for each movement for one round. 

3 Rounds for time.

   

Time limit: 25 Minutes

5 burpee penalty everytime you put the bar down mid-round.

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Rack Stretch
4. Wall Drill
5. Warm-up each movement

MOD:

Power Clean 

Front & Back Squat

Push Press

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Ronbo 14:10 Scaled

Courtney 10:45 Scaled

Will B. 10:50 Scaled

BAMF 10:23 Scaled 

Jollygreen 13:53 Scaled

OMD 9:09

Madeline 11:09 Scaled

Stephen K. 10:48 Scaled

Andy O. 10:28 Scaled

Coco 10:54 Scaled

Tweety Bird 11:20 Scaled

Mike H. 10:56 Scaled

Harold R. 10:47 Scaled

Krissy H. 10:22 Scaled

vinny 15:33 Scaled

Joker 11:16

Susie Burpee 14:30 Scaled

Sandy 17:00 Scaled Plus Burpees

Alisa 11:20 Scaled 

Chryssi 17:32 Scaled

Stephen 16:07 Scaled

Chevy 17:33 Plus Burpees

Tiger 17:21 Scaled Plus Burpees

Charlie 13:26 Scaled

Joey 11:25 Scaled

Ian 13:12 Scaled

Special K. 11:34 Scaled

Mighty Mouse 15:50 Scaled

Will 13:40 Scaled

Couchfit 17:45 Plus Burpees

Professor 12:10

Tom 15:48 Scaled

Jaimi 12:58 Scaled

Ashley 15:48 Scaled

Tuffy 11:50 Scaled

Nicole 17:22 Scaled

Allan 11:08 Scaled

Devin 10:25

Counselor 13:23

Flex 12:49

Jason 12:49 Scaled

Lily 13:60 Scaled

Natalie 14:38 Scaled

Slash 15:06 Scaled

Wonder Woman 15:35

James 17:03 Scaled

Lizzie 13:48 Scaled

Alex 13:38 Scaled

Carnivore 9:43

Neighbor 15:09 Scaled

Jorge 16:30 Scaled

Tony 9:03 Sclaed

Cornbread 14:09 Scaled

Patrick L. 14:14 Scaled

Danny 12:44 Scaled 

Nicole 18:15 Scaled Plus Burpees

Monkey 15:17

Speed Racer 16:17 Plus Burpees

Jenken 15:23 Scaled Plus Burpees

Rachel 11:18

Stoner 8:40

It's a bear!

Today's WOD:

Bear Complex

  

Power Clean

Front Squat

Push Press

Back Squat

Push Press

  

5 rounds of 7 reps each. 

Work up to your max.

Rest between rounds but not during a round, even to regrip.

If you drop the bar during the round perform 10 burpees.

Time Limit: 30 Minutes

Warm-up:

1. Row 2 Minutes
2. Squat x15
3. Squat Stretch
4. Rack Stretch

MOD:

All movements.

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

The Standard 95-105-95-95-95-95-95

Ronbo 75-75-75-75-75-75-75

Jolly Green 65-65-65-65-65-65-65

bamf 75-75-75-75-75-75-75

Teresa (Visitor) 65-75-80-85-90-95

Andy 65-65-65-70-70-75-80

Patrick 75-85-90-95-95-95-95

Tweety Bird 25-35-35-40-45(2)-40-40

Marcello 65-75-85-85-55

Kim Possible 35-45-50-55-65

Karen 25-30-35-40-45

Mighty Mouse 45-50-60-70-75(3)65(4) plus burpees

Rubberman 95-95-95-95-95

Joey 75-75-85-85-75

Coco 55-45-45-45-55

Stoner 95-115-135-155-135

Devin 95-115-125-135

Rachel 55-65-75-65-65

Chris C. 75-95-95-95-95

Zach 95-95-115-115-135 + Burpees

Anne 35-35-35-35-35

Cornbread 65-75-95-95-75

Aislinn 55-60-65-65-70

Abi 75-75-75-75-95

Tracy 35-45-50-50-55

Monkey 65-75-75-75-80

Kaveman 95-115-145-115

Flex 95-95-95-95

Professor 75-109-115(Burpees)-115

Counselor 95-105-115-115-95

KitKat 35-45-45-45-45

Nikki 35-45-45-45-45

Tony 75-75-85(Burpees)-85-75

Lauren H. 25-35-45-45-55

Speed Racer 55-65-65-75-65

Jimbo 75-85-95-105-115

Happy 45-65-75-95-105

Lily 55-55-55-55-55

Matt 65-65-65-65-65

Danny 75-85-85-85-95

Nicole 35-45-55-65-70

Carlos 65-95-155-135-155(5)