A Lift then a Games Open Wod

Lift:

Shoulder Press

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

2011 CrossFit Games Open #1

  

30 Doubleunders

15 Power Snatches 75/55 lbs

10 minute AMRAP

  

Last on: 03 16 11

Warm-up:

1. Group Tabata
2. Jump Rope 2 Minutes

MOD:

• Shoulder Press
• Doubleunder
• Group Power Snatch 5 Minutes

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Standard 115 135 165 x / 3 + 30 DU RX

Terry B.  95 105 120 / 3 30 DU RX

Joslyn 40 45 50x8 / 2 76 singles

Will B. 95 115 125x6 / 2 10PS RX

BAMF 95 105 120x9 / 4 17DU RX

Marcus P. 105 125 145x5 / 2 5 DU RX

Sicilain 115 145 165 / 2 60 singles

Special K. 80 95 102.5x7 / 2 8PS RX

Joker 110 125 Inury/ 5 2PS RX

Collin L. 100 115 125x6 / 3 9DU RX

Tweety B. 3 40 45x5/ 3 

Heather S. 35 40 45x6 / 2 28DU RX

Dustin J. 100 115 125x5/ 4 20DU RX

Ana J. 55 56 56 / subbed

Travis 95 115 125x5/ 4 30 DU RX

Dan(traveler) 75j 85 95x20/ 4 12DU RX

Sara 35 40 35x/ 3 10PS 

Charlie M. 35 40 45x / 2 9PS

Kriss  H. 45 45 45x / 3 

Sam D. 75 85 95x14/ 3 12singles 

Professor 75 85 95x12 / 5 RX

Luisa 40 45 50x6 / 2 15 DU RX

Kristy S. 40 45 50x6 / 2 RX

Sandy 40 45 50x5 / 2 5DU

Belle 40 45 50x10/ 2 120 singles

Carolina B. 25 30 35x5/ 2 

Sharon G. 25 30 35x5 / 3 8 singles

Mighty Mouse 40 45 50x6 / 3  12 PS RX

Bridgette 40 45 50x11) / 3 10PS

Rick 100 120 135x11 / 3 

Cornbread 85 95 110x8 / 4 RX

Will 80 90 10x8 / 4 RX

Dylan 75 85 95x4/ 2 RX

Slash 30 35 37.5x7/ 2 9PS

Chryssi M. 37.5 45 50x10/ 4 

Casey 67.5 77.5 82.5 / 3 10PS RX

AJ 85 97.5 110x9 / 4 5PS

Lindsey B. 37.5 45 50x10/ 4 10PS

Corey B. 90 105 117.5x8 / 3 5PS 

Ashley H. 50 55 65x7/ 3 45 singles

Andy O. 85 97.5 110x7 / 5 15D RX

James L. 97.5 112.5 125x12 / 4 RX

David L. 115 145 165x / 4 12DU RX

Supergirl 55 60 65x10/ 4 8PS RX

Michael J. 110 125 145x6/ 3 7PS RX

Jay B. 75 95 125x / 2 30DU RX

Chris B. 75 95 125x / 3 40 singles 

Susie Burpee 40 41 42.5x5 / 2 5PS

Captain 45 55 65x5 / 3 8DU RX

Allison J 45 55 56x5/ 3 9PS RX

Wonder Woman 55 65 75x? / 4 1PS RX

Neighbor 75 85 95x6/ 3 36singles

Brian S. 85 95 125x5 / 3 3PS RX

Silverback 95 115 135x5/ 4 11DU RX

Chris W. 45 55 65x5/ 3 RX

Molicious 45 50 55x6/ 3 5PS

Patrick L. 65 75 85x / 3 30DU RX

Jaime S. 25 30 40x10/ 3 15cal row subbed

Kevin 45 55 65x7 / 1 5PS

Alex P. 95 105 115x5/ 4 7DU RX

John M. 95 95 105x5 2 30DU RX

Little G. 50 55 60x5 / 3 12singles 

Jackie A. 30 35 40 / 2 3PS

Charlotte F. 25 35 35x5/ 2 118 singles

Rowing, Snatching and Running

Today's WOD:

Row 1k

40 Power Snatches 75/55 lbs

Run 400m

  

For time.

Time Limit: 20 Minutes

Last on: 04 01 11

Warm-up:

1. Pacer Run 400m
2. Shoulder ROM
3. Overhead Squat with bar
4. Sit-up x20
5. Wall balls  x10
6. Power Snatch 10 in 10

MOD:

Rowing

Power Snatch

Pose Running

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Standard 11:25

John R. 11:32

BAF 10:16

Sicilian 20:00

Terry B. 12:05

Marcus P. 14:16

Jessica D. 16:07

Heath P. 13:49

Josyln S. 15:16

Steven L. 13:37

Will B. 12:49

Becca B. 10:17

DJ. A. 14:18

Special K. 12:52

Sarge 14:08 scaled

OMD 9:30

Jenna M. 10:57

Tweety Bird 15:58 scaled

Lewis N. 20:12 scaled

Alexis P. 15:41 scaled

James L. 10:32

Andy O. 10:35

Kim Possible 13:46 scaled

Sandy S. 15:13 scaled

Jeanette G. 13:36 scaled

Luisa M. 14:28 scaled

Natalie A. 12:52 

Elizabeth 14:38 scaled

Bigfoot 11:16

BMR 13:45

Mike C. 11:15

Mo. L. 21:00

Bug 15:26

Ryan V. 17:25

Joker 9:04

Grizz 13:46

Mighty Mouse 13:25

Will J. 9:34

A.J. G. 8:38 (fastest time)

Susie Burpees 14:01 scaled

Coco 12:35 scaled

Danielle 13:39 scaled

Chance 8:48

Megan M. 13:39 scaled

Monkey 11:40

Bridget M. 12:00

Slash 13:15 scaled

Karissa H. 13:21

Stoner 8:48

Neighbor 11:48

Alex P. 11:23

Tony C. 11:07

Abs 13:18

Andres R. 13:30

Chris C. 12:37

Brian S. 9:38

Lindsey S. 16:31

Darren 15:16

Cornbread 12:53

John M. 12:16 scaled

Gustavo 16:20 scaled

Mary 20:08

Rick B. 9:56

Mike J. 8:48

Little G. 13:21

Ashley H. 12:17

Thomas W. 11:35

Chipper Time with Partner Power

Today's WOD:

Chipper Time with Partner Power

  

400m Partner Run w/Medicine Ball Pass 20/14lb

50 Power Snatch 1/2 BW

50 Elevated Push-up 24/20"

50 Hang Power Clean

50 Sit-ups Throw over the box 20/14lb ball

50 Sumo Deadlift High Pull

Partner Carry to Stop Sign and back

  

Weight is 1/2 smallest partner's weight

  

Time limit: 35 minutes

Warm-up:

1. Row 30 Calories
2. Shoulder ROM
3. Medicine Ball Clean x10
4. Toes-to-Bar x10
5. Group: Sumo Deadlift High Pull
6. Group: Snatch
7. Snatch 10 in 10

MOD:

Power Snatch

Sumo Deadlift High Pull

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Bamf & Steven 19:35

Will B. (1/2) 17:12

Chyrissi & Joslyn 25:10 scaled

Jay and Christopher 20:20

OMD (1/2) 11:10

Rachit & Justin 22:30

Andrew & Alex 24:20

Samantha & Krissy 18:23 scaled

OX & Couchfit 19:15

Missy (1/2) 19:10

Sarge & Kyrie 19:57 Scaled

Belle & Charlotte 22:55 Scaled

Chevy & Rich 14:00

Mighty Mouse & Special K. 17:19 

Jeannette & Sandy 19:03 Scaled

Tiger & Bug 16:20

Thomas & Cornbread 21:14

Reynold & Stephen 20:13

Susie Burpee & Mo 24:03 Scaled

Natalie (1/2) 22:00 Scaled

Will J. & Chris18:59

Tom (1/2) 18:39 Scaled

Ryan & Quentin 20:14 

Carrie & Kelly 23:06 Scaled

Professor 18:55 Scaled

Amish & Michael J. 14:16 

Wonderwoman & (Katie scaled) 20:37

Rick & Jimbo 13:55

Karissa & Vicki 20:47

Louis & Mike C. 22:38

Monkey & Firecracker 14:36

Stoner & Logan 12:10

El Diablo & Cory 19:09

Captain & Supergirl 18:31

Neighbor & Dylan 18:21

Lindsey & Susan 25:30

Mike & Jeff 19:54

Andy & Chance 12:09

Pat & Geoff 16:04

Tink 16:16 Scaled

Ana & Elizabeth 22:19 Scaled

Andre & Darren 24:22

Chris & Paul 21:12

Getting Ready for the Open?

Today's WOD:

CF 2011 Open WOD

  

30 Doubleunders

15 Power Snatches 75/55lbs

  

10 minute AMRAP

  

Last on: 03 16 11

  

Followed by:

  

Alternating Tabata

Toes-to-Bar & Squat Jump

Score total reps.

Warm-up:

1. Dumpster Dash
2. Shoulder ROM
3. Skin the Cat x3
4. Chin-up x9
5. Group:Power Snatch
6. Power Snatch 10 in 10

MOD:

Power Snatch

Toes-to-Bar

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joslyn 1 Scaled / 82 Scaled

Ronbo 3 Scaled / 74 Scaled

Steven L. 2+4PS Scaled / 70 Scaled

Becca 2+10 PS scaled/ 114 Scaled

Will B. 2 / 91

Bamf 4+9DU / 80

Fuma 3 Scaled/ 71

Krissy 3+10 Scaled/ 75 Scaled

Andrew S. 3 Scaled/ 84 Scaled

OMD 3+2PS / 126

David W. 3 Scaled/ 72 Scaled

Chance 4+PS/ 100

David K. 2+25 Scaled/ 72 Scaled

Andres 2+12PS Scaled/ 79 Scaled

Tweety Bird 2+5PS Scaled/ 8 Scaled

Harold 2+85 Scaled/ 67

Matthew 2+3PS Scaled/ 51

Stoner 5+5PS/ 109

Sandy 2+10PS Scaled/ 61 Scaled

Joker 3+6PS / 89

Olivia 3 Scaled/ 51 Scaled

Luisa 1+2PS Scaled/ 56 Scaled

Jaimi 2+13DU / 65

Tiger 3+30DU/ 84

Chevy 4+22DU/ 92

Mighty Mouse 3+4PS/ 97

CoCo 2+5PS Scaled/ 63

Belle 2+65 Scaled/ 70

Missy 3+52 Scaled/ 65

Kirby 2+100Scaled/ 65

Big Foot 2+5DU Scaled/ 124

Reynold 2 Scaled/ 79

Tom 2 Scaled/ 71

Ryan 2+15singles Scaled/ 78

Justin 6+30DU/ 85

Kristen K. 3+6PS Scaled/ 80

Carlos 3+80 Scaled/ 81

Quentin 3+5PS/ 75

Merrick 3+4DU/ 90

Daniel T. 2+20singles Scaled/ 50

Kendall 3+25 Scaled/ 80 Scaled

Vicky 3+11PS Scaled/ 89 Scaled

Standard 4/ 60

Natalie 2+23DU/ 74 Scaled

Slash 2+3PS Scaled / 74 Scaled

Patrick 2+3PS/ 77

Brian S. 3+3DU/ 80

Andrew W. 3+75 Scaled/ 84

Logan L. 5 Scaled/ 60

Tanner J. 2 Scaled/ 65 Scaled

Elana 2+120 Scaled/ 74 Scaled

Super Girl 3+30DU / 89

Andy O. 4+9DU/ 95

Corey 3+70 Singles Scaled/ 68

Lindsey 3+2PS Scaled/ 77 Scaled

Danny 4+20DU/ 100

Captain 3+3DU/ 74

Carnivore 6+10PS/ 95

Michael 3+50 Scaled/ 82

Firecracker 4+30DU/ 115 

Jenna 3+55 Scaled/ 78 Scaled

Monkey 4+30DU/ 92 

Geoff 5+5DU/ 86

Chris 3+1DU/ 80

Paul 2+6PS Scaled/ 86 Scaled

Jimbo 4+8PS/ 

Ana 4+4 Scaled/ 82

Thomas 3+1PS Scaled/ 70

Elizabeth 2+60 Scaled/ 66 Scaled

Andres 2+9 Scaled / 74 Scaled

Nikoleta 2 Scaled /30 Scaled

Brian 3+16PU /51

Devin 3+10/ 124

Doubles & Power Snatches

Barbells are fun!

Today's WOD:

35 Doubleunders

7 Power Snatch 115/75lbs

  

15 Minute AMRAP

  

Last on: 08 05 11

Warm-up:

1. Jump Rope 2 Minutes
2. Split Lunge Jump x10
3. Reverse Hyper x10
4. Snatch 10 in 10

MOD:

Running Mechanics

Deadlift

Post-WOD:

Reverse Hyper x10

Stretch: Hamstrings

CFTally Athlete Results:

bamf 6 Rounds (PR)

Jorge 5 Rounds Scaled

Courtney 6 Rounds Scaled

The Sicilian 2 + DU Rounds Scaled

Will B. 3 + 3 PS Rounds Scaled

OMD 7 Rounds (PR)

Joker 6 + 12 DU Rounds (PR)

Andy 3 + 1 PS Rounds Scaled

Mike 7 Rounds Scaled

Stephen K. 5 + 140 Singles  Rounds Scaled

Krissy 6 + 106 Singles Rounds Scaled

Coco 6 + 13 Singles Rounds Scaled

Blake 5 + DU Rounds Scaled

Harold 5 + 30 Singles Rounds Scaled

Rubberman 7 + 4 PS Rounds Scaled

Stoner 8+3PS

Couchfit 5+2PS

BMR 6+5PS Scaled

Sweet Tea 5+2PS Scaled (PR)

Louisa 4+80 Singles Scaled

Justin 8+ 1PS

Kristen 3+ 45 Singles Scaled

Sandy 5 Scaled

Cornbread 4+DU

Belle 5+ 5PS Scaled

Charlotte 5+7 Singles Scaled

Geoff 5 Scaled

Big Foot 3 Scaled

Mr. Clean 5+18DU  Scaled

Charlie 4 +140 Singles Scaled/Subbed

Flex 4+4DU

Will 3+35DU

Firecracker 6 Rounds

Slash 4+35DU Scaled

Ian 5+6PS Scaled

Jaimi 4+80 Singles Scaled

Carnivore 9+6PS

Sara 5+70 Singles Scaled

James 4 Rounds + 2PS

Alecia 3 + 37 Singles Scaled

Sarge 2+35DU+ 1PS

Chryssi 4+120 Singles Scaled

Stephen 5 Rounds Scaled

Lily 5+50 Singles Scaled

Supergirl 4+5 PS Scaled

Susie Burpee 4+ 3PS

Monkey 7+28DU 

Kitkat 4+ Scaled

Will 4+1PS Scaled

Upman 5+4PS

Rover 4+23 DU's Scaled

Joseph B. 6+4PS

Ashley R. 4 Scaled

Jenn 3+40 Singles Scaled

Speed Racer 5+1PS Scaled

Lots of wildlife outside the gym too!