Helen plus a Combo

No Terry, that kettlebell will not pick itself up!

Today's WOD:

Helen

  

Run 400m

21 Kettlebell Swings 24/16kg

12 Pull-ups

  

3 rounds for time.

Last on: 03 13 12

Time Limit: 18 Minutes

  

Followed by:

  

10 Skin-the-cat/Muscle-up Combos

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer run 400m
3. Shoulder Swing x15
4. Back Extension x15
5. Hip Extension x10

MOD:

• Pose Running Drills
• Kettlebell Swing
• Kipping Pull-up
• Skin-the-cat/Muscle-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 17:47 

Chryssi M. 18:00

Akina 18:00

Joslyn S. 18:00

Will B. 13:00 RX

Sicilian 18:00

Bamf 13:24 RX

Marcus 19:38 RX

Special K. 18:23 RX

Ana J. 12:37

Dustin J. 12:53 RX

Collin L. 11:29 RX

Andrew S. 15:55 RX

Amelia M. 15:42

Harold R. 16:03 RX

Stoner 9:09 RX

Lindsey S. 18:00

Krissy H. 16:45

Cornbread 12:53 RX

CoCo 13:48 

Charlotte 14:01

Ashley H. 15:40 RX

Professor 9:08 RX

Roadrunner 12:53 RX

Craig 12:47 RX

Sam 11:26 RX

Sandy 15:21

Travis 9:45 RX

Luisa 16:00 

KitKat 14:36

Daniel T. 17:22 RX

Sharon 15:40

Carolina 15:08

Mo. 17:181

Marcelo 16:50

Sara A. 15:08

Grizz 18:19

Robert B. 16:35 

Darron D. 19:00

Thor 15:24

Captain 13:36 RX

El Diablo dnf injury

Monkey 11:35 RX PR

Mike J. 11:43 RX

Micah 14:21

Bridget M. 13:16

Wonderwoman 13:54 RX PR

Karissa 15:18

Susie Burpees 16:11

Juju 13:10 

Allison J. 18:53

Dave 13:58

Ryan V. 15:33 RX

David L. 13:56 RX

Supergirl 14:37 RX

Christopher B. 16:15 RX

James L. 9:16 RX

Andy O. 10:42 RX PR

Brian S. 14:02 RX

Casey S. 12:32 RX PR

AJ 13:33 RX

Zach S. 16:48

Chris C. 11:55

Merrick S. 12:21 RX

Aaron D. 12:28

Patrick L. 13:00 RX

Jaime S. 14:04

Alex P. 12:28

John M. 11: 35 

Marcus P. 17:10 RX (2nd time?)

Terry B. 13:22 RX

Jackie A. 14:47

Charlie 13:34 PR

Elizabeth W. 17:54 

Silverback 10:30 RX

Charlotte F. 18:00

Carnivore 8:10 RX (fastest time)

Kettlebells & Push-ups then a double Tabata!

Today's WOD:

Kettlebell Swing 24/16kg

Push-ups

  

45,35, 25, 15, 10 Reps for time.

  

Last on: 08 02 11

Time Limit: 20 Minutes

  

Followed by:

  

Alternating Tabatas:

Pull-ups & Sit-ups

Warm-up:

1. Jump Rope 3 minutes
2. Shoulder Swing x10
3. Push-ups x5
4. Front Squat W/Bar x10
5. Hang Clean & Jerk 10 in 10

MOD:

• Hang Clean
• Kettlebell Swing
• Push-ups 

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Merrick S. 19:17 RX / 120 RX

Silverback 12:58 RX / 126

Josyln S. 1931 RX / 118

Will B. 18:10 RXX / 117 RX

Aaron D. 19:34 RX / 77

Steven L. 19:26 RX / 146

Heath P. 20:00 DNF / 70

Special K. 20:00 DNF / 83

Becca B. 17:33 RX / 124 

Marcus P. 20:00 DNF / 75 

BAMF 19:40 RX / 123

Sicilian 20:00 DNF / 101 

Terry B. 19:25 RX / 102 RX

Megan F. 17:12 RX/ 122 

Coco 18:03 RX / 125 

Heather S. 15:33 / 114

Collin L. 10:00 RX / 109 RX (fastest time)

Ana J. 15:48/ 118

Dustin J. 19:22 RX / 124 RX

Jenna M. 16:00 RX/ 124 RX

OMD 10:54 RX / 133 RX

Craig B. 14:30 / 111RX

Char 17:27 RX / 94

Belle 21:16 RX/ 100

Sarge 21:34 RX / 144

Little G. 17:25 RX/ 119RX 

Jimbo 23:50 RX/ 155RX

El Diablo 17:01 RX/ 122 RX

 Sandy S. 20:00 DNF/ 77

Fuma 14:29 RX/ 90 RX

Lindsey S. 20:04/ 86

Natalie A 18:28 RX/ 85

Luisa 19:16 RX/ 85

Mighty Mouse 14:30 RX / 124 RX

Chris W. Dub 20:00 DNF /87 RX

Amish 11:31 RX / 180 RX (most reps tabata)

Rutrow 15:29 RX/ 110

Jessica H. 15:58 / 70 

Captain 14:28 RX/ 123 RX

Miquel D. 22:05 RX / 103 RX

Casey S. 17:50 RX / 123 RX

Daniel T. 20:55 RX / 87 RX

Carie S. 13:53 / 104

Megan M. 16:57/ 112

Susie Burpees  17:21 / 123

Allison J. 18:08 RX/ 83

Abs 14:40/ 120

Jeff F. 19:18 RX/ 90

Robert B. 20:00 DNF / 76

Darren D. 20:00 DNF / 77

Monkey 13:06 RX/ 153 RX  (most reps girl tabata)

Bridget M. 16:56 RX/ 141 

Jeremy J. 20:00 DNF / 65 RX

Mike C. 17:29 RX/ 139 RX

Karissa H. 19:37 RX/ 130

Chris F. 20:00 DNF / 70

Stoner 12:59 RX (23Kg) / 155 RX

Firecracker 13:00 /134 RX (fastest girl time)

Jimmy L. 13:28 RX/ 140 RX

Chris 16:40/ 111 RX

Brian S. 16:50 RX/ 78 RX

Greg H. 20:00  RX

Neighbor 18:36/ 90 RX

John M. 16:50/ 110

Joey B. 15:16 RX/ 130

Ana 19:29 RX / 102

Mike J. 16:17 RX/ 111 RX

Paul H. 21:03 RX/ 92 RX

Honoring Pheezy

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Today's WOD:

Pheezy

5 Front squat 165/115 lbs

18 Pull-ups

5 Deadlift 225/155 lbs

18 Toes-to-bar

5 Push Jerk 165/115 lbs

18 Hand-release push-ups

  

3 rounds for time.

  

Time Limit: 30 Minutes

Warm-up:

1. Sprint Team Run 400m
2. Shoulder ROM
3. Reverse Hyper x10
4. Good Morning w/bar
5. Clean & Jerk 10 in 10

MOD:

Front Squat

Deadlift

Push Jerk

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Terry B. 28:30 scaled

Ronbo 22:36 scaled

Bamf 28:10 scaled

Jessica D. 26:45 scaled

Marcus P. 30:00 scaled

Heath P. 30:00 scaled

Joslyn S. 21:58 scaled

Will B. 24:40 scaled

Becca B. 20:10 scaled

Special K. 30:00 scaled

John R. 26:30 scaled

Heather S. 17:44 scaled

Harold R. 30:00 scaled

Samantha G. 24:40 scaled

Vista B. 24:45 scaled

Coco 24:42 scaled

Andrew S. 26:40 scaled

OMD 19:50

Tink 22:26 scaled

Little G. 29:20 scaled

Sweet Tea 33:21 scaled

Mo 28:04 scaled

Cornbread 28:15 scaled

Ox 29:24 scaled

Matthew K. 30:59 scaled

Lewis N. 30:00 scaled

Rich W. 13:58

Sandy S. 22:00 scaled

Elizabeth W. 27:48 scaled

Bug 22:36 scaled

Craig B. 27:08 scaled

Chance 27:12

Luisa M. 28:28 scaled

Belle 29:01 scaled

Merrick S. 29:33 scaled

Roadrunner 30:39 scaled

Alisa G. 20:20 scaled

Jeannette G. 22:50 scaled

Erin C. 25:53 scaled

Grier k. 27:29 scaled

Jeff P. 29:08 scaled

Chris B. 25:41 scaled

Casey S. 26:36 scaled

Miquel D. 20:00 scaled

Tommy F. 21:18scaled

Krissy H. 30:00 scaled

Lee D. 24:39 scaled

Joey B. 28:18 scaled

Mighty Mouse 20:24 scaled

Stoner 13:19

El Diablo 27:17 scaled

Logan J. 25:45 scaled

John H. 19:48

Captain 29:46 scaled

Daniel T. 30:00 scaled

Brian M. 20:00

Ryan V. 29:53 scaled

Thor 27:41 scaled

Alex F. 26:02

Samantha P. 22:40 scaled

Sarge 21:10 scaled

Geoff 21:55 scaled

Silverback 19:40 

Chris C. 22:02 scaled

Megan F. 26:13 scaled

Monkey 24:24

Amish 21:25

Rutrow 19:07 scaled

BMR 23:58 scaled

Lindsey B. 25:05 scaled

Corey B. 25:36 scaled

Karissa 25:05scaled

Natalie 28:48 scaled

Bridget 19:41 scaled

Andy O. 16:52

Brian S. 30:00 

Gustavo 30:00 scaled

Jenna M. 23:48 scaled

Firecracker 21:43

Supergirl 24:57 scaled

Allison J. 25:30 scaled

Lindsey S. 20:30 scaled

Dave G. 22:33 scaled

Jeff F. 22:10 scaled

John M. 18:55 scaled

Jimmy L. 23:55 

Abi 25:22 scaled

Mary F. 26:03 scaled

Jimbo 17:46

Carnivore 10:23

Alex P. 24:11 scaled

Deadlifting, then Jackie

Today's WOD:

Deadlift 5-5-5-5

  

followed by:

  

Jackie

  

Row 1000m

50 Thruster 45/35 lbs

30 Pull-ups

  

For time.

Time limit: 20 minutes

Last on: 06 08 11

Warm-up:

1. Good Morning x10
2. Hip Extension x10
3. Reverse Hyper x10
4. Deadlift w/50% x5
5. Deadlift w/70% x3
6. Deadlift w/90% x2

MOD:

Deadlift

Rowing

Thruster

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

OMD 275 all sets / 8:21

Ronb 275 al sets/ 14:22 scaled

Will B. 275 all sets / 15:22

Joslyn S. 125 125 125 135 / 17:25 scaled

Steven L. 225 all sets/ 13:58 scaled

Heath P. 225 225 185 185/ 18:50 scaled

Terry B. 185 all sets / 19:08

Special K. 235 235 245 245 / 17:42

BAMF 275 all sets / 13:12

The Sicilian 205 all sets/ 20:00 scaled

Marcus P. 225 235 235 235 / 19:20 scaled

Collin L. 275 all sets/ 11:28

Heather S. 135  all sets/ 14:18 scaled

Tweety Bird 115 all sets/ 14:14 scaled

Samantha G. 165 145 145 145 / 14:20 scaled

John R. 225 275 275 275 / 12:10

Harold R. 305 all sets 19:44

Vista B. 75 75 95 95 / 15:53

James B. 155 165 185 215 / 16:22

Sarge 155 165 165 165/ 18:17 scaled

Lauren G. 145 155 155 155 / 14:51

Mo L. 105 115 125 135 / 12:14 scaled

Tink 125 all sets/ 11:06 scaled

Jeanette 125 15 165 155 / 15:58 scaled

Carrie S. 125 165 165 165 / 11:50 scaled

Andy O. 225 225 225 275 / 9:09

Jenna M. 145 155 175 185 / 11:54 scaled

Bug 145 155 160 165 / 13:28

Marcello 165 all sets / 15:19 scaled

Corey B. 185 all sets/ 9:49

Luisa M. 175 175 175 195 13:28 scaled

Belle 115 all sets/ 14:30 scaled

Char 115 all sets/ 17:22 scaled

Sandy 145 all sets / 15:00 scaled

Rich W.    / 8:00

Chevy 225 225 275 275 / 9:21 subbed

Natalie A. 155 175 175 175/ 13:40 (first unassisted pull-ups!!)

Tommy  / 12:40

Bigfoot 235 240 245 245 / 8:27

Craig B. 225 245 265 / 13:01

Merrick 225 245 245 255(pr)/ 13:08

Joker 215 335 355 / 8:54

Roadrunner 225 225 235 235 / 13:39

Kim Possible 65 65 85 / 10:58 scaled

Mighty Mouse 125 all sets/ 10:36

Ryan V. 135 155 165 165/ 13:45

Tara R. 115 all sets / 13:45 scaled

Megan M. 115 all sets/ 13:37 scaled

Casey S. 185 all sets/ 12:39

Logan J. 165 all sets/ 15:54

Silverback / 8:09

Becca 125 135 145 145 / 9:45 scaled

Griz 245 all sets/ 15:32 scaled

Chris W. 205 all sets/ 15:05

Rutrow 105 110 115/ 12:14 scaled

Monkey 165 all sets/ 9:53(pr)

Amish 225 235 245 265/ 8:37

Slash 145 all sets/ 15:45 scaled

Geoff B. 315 325 325 335/ 11:37

Bridget M. 135 155 165 175/ 12:04 scaled?

Mike C. 235 all sets/ 13:10

Carnivore 325 335 335 325 / 6:55

Susie Burpees 115 all sets/ 15:10 scaled

Karissa H. 135 155 165 165/ 14:16 scaled

Lindsey B. 135 155 155 155/ 12:10 Scaled

DJ H. 315 all sets/ 13:27 scaled

Captain 155 155 155 160/ 14:25

El Diablo 225 all sets / 9:49

DJ A. 225 all sets/ 12:10 scaled

Jeff P. 235 all sets/ 13:34 scaled

Brian S. 265 265 285 285 / 13:20

Neighbor 205 all sets/ 13:31

Chris C. 115 all sets/ 12:45

Allison 125 145 155 175 / 12:31 scaled

Katie H. 65 75 85 85/ 14:02 scaled

Supergirl 175 180 195 205/ 12:09

Alex P. 185 all sets/ 13:15

Rick B. 225 245 265 275 / 11:46

Brian 265 265 265 285/ 8:59

Lee D. 225 all sets/ 12:34

Justin B. 225 245 245 265/ 12:40

JuJu subbed / 

Andres R. 135 185 185 185/ 15:10 scaled

AJ G. 315 all sets/ 

Samantha P.

FUMA 315 all sets

Paul H. 315 305 305 285/ 13:32

Ana 105 105 105 135/ 15:39 scaled

John M. 185 all sets/ 16:38 scaled

Darren 135 185 215 245/ 16:00 scaled

Jimbo 315 305 305 / 8:25

Jay B. 95 135 155 155/ 11:40

Joey B. 95 135 155 155/ 13:50 scaled

Lindsey J. 100 all sets/ 16:00 scaled

Eliabeth W. 105 105 105 135/ 15:48 scaled

Michael J. 135 185 215 245 / 14:32

Time for Helen

Today's WOD:

Helen

  

Run 400m run

21 Kettlebell Swings 24/16kg

12 Pull-ups

  

3 rounds for time.

  

Time limit: 18 Minutes

Last on: 06 02 11

Followed by: 

60 Second L-Sit on parellettes Hold followed immediately by:

40 GHD sit-ups for time.

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Shoulder ROM
3. Run 200m
4. Good Morning w/bar x10
5. Carioca 200m
6. Clean & Jerk 10 in 10

MOD:

Clean & Jerk

Kettlebell Swing

Kipping Pull-up

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Joslyn S. 17:56 scaled

Steven L. 15:54 scaled

Will B. 14:42 scaled

Ronbo 17:01 scaled

BAMF 13:56

Special K. 17:48

Joker 9:58(pr)

Collin L. 12:28

Jenna M. 12:28 scaled

Tweety Bird 14:34 scaled

Harold R. 16:10

Couchfit 12:16

MO 16:54 scaled

Sarge 21:07 scaled

Kyrie 17:43 scaled

Lewis 21:39 scaled

Charlotte 13:53 scaled

Belle 14:12 scaled

Alexis P 16:03 scaled

Bug 16:03

Luisa 16:04 scaled

Sandy 16:04 scaled

Tink 13:09 scaled

Cornbread 13:14

Rich 8:17

Kim Possible 12:45 scaled

Bigfoot 9:38

Logan J. 15:02 scaled

Reynold 15:23

Mike C. 13:24

Natalie A. 17:59 scaled

Mighty Mouse 12:28

Becca 11:37 scaled

Chevy 12:19

Eric 16:10 scaled

Megan D. 15:43 scaled

Ryan V. 15:37

Thomas W. 16:22 scaled

Amish 9:15

Rick B. 11:47

Will J. 12:29

Couchfit 11:38 (WOD#2)

Rutrow 12:57 scaled

Erin 15:49 scaled

Chyrissi M. 16:18 scaled

Katie H. 15:59 scaled

Bridget 13:25 scaled

Susie Burpee 14:18 scaled

Stephen M. 16:18

Charlie 19:58 scaled

Mika 17:08 scaled

Karissa 15:58 scaled

Carnivore 8:02

Monkey 11:53

Abs 15:25 scaled

Allison J. 14:45 scaled

Karly (traveler) 14:40

Lindsey B. 13:27 scaled

El Diablo 11:27(pr)

Merrick 13:20

Mary F. 13:59 scaled

Supergirl 12:30

Neighbor 15:58 scaled

Ryan M. 10:31

Andy O. 11:32

Stoner 8:42

Chris 12:31 scaled

Andres 14:57

Megan M. 16:20 scaled

JuJu 17:28 scaled

Casey S. 15:27

Robert B. 15:36 scaled

Darren D. 18:00 scaled

Captain 14:26

Hallie 14:40 scaled

Geoff 12:30

Firecracker 10:07

Ox 11:56

Jimbo 9:34

Ana 15:56

Dylan 17:06

Jay B. 16:30

Chris B. 12:22

Wonderwoman 14:27

FUMA 14:57

Chance 11:18

Stefan 12:38

Elizabeth W. 17:30 scaled

Paul H. 14:23 scaled