"Easy" Partner Day

Today's WOD:

"Easy" Partner Wednesday

  

80 Overhead Squat 45/35lbs

40 V-Sit Ups

800m Row

40 Hand Release Push-ups

80 Lunges In Place w/bar 45/35lbs

40 Jumping Pull-ups

80 Hands Behind Head Sit-ups

  

1 person at a time on ALL movements

Partner will do jumping Jacks while other works

If person doing jacks stops, they Both stop

Switch as desired.

  

Time Limit: 35 Minutes

Warm-up:

1. Run 400m
2. Toes-to-Bar x10
3. Ring Dip x10
4. Hip Extension x10
5. Hang Squat Clean 10 in 10

MOD:

Hang Squat Clean

Rowing Technique

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Will B. & Josyln 25:45

Special K & BAMF 24:40

Meghan & Rick B. 22:14

Tweetybird & Samantha G. 25:10

Sarge 14:28 (1/2 single/no jacks)

Visitor & Matthew 23:11

Vista & Luisa 28:58

Bug 11:22 (1/2 reps/no jacks)

Jeanette & Francesca 26:53

Joker & Chevy 16:44

Casey & Chris B. 20:00

Jeremy 23:03 (partly with partner)

Vinny 15:00 dnf

Christina & Grizz 31:21

Amish & Rutrow 17:08

Ryan V. & Merrick 18:37

Sweet Tea & Mighty Mouse 17:51

Jeff P. & Cory B. 17:29

Jorge C. & Alex F. 18:18

Slash 19:50 (1/2 reps & Jacks)

Mr. Clean 14:30 (1/2 reps, scaled)

Flex & Geoff 16:02

Lindsey & Karissa 24:55

Monkey & Bridget 21:09

Michael J. & Ashley 27:11

AJ & Diablo 17:11

Andy & Joey 16:00

Firecracker/Supergirl 15:37 (fasted team time!)

Natalie 13:45 (1/2 reps and jacks)

Carrie/Kandall 17:52

Brian/Farrah 17:00

Allison/Captain 21:17

Pat/Chris W. 20:45

Rachit/Thomas 22:17

Andres/Chris C. 22:14

Alexis 22:03 (1/2 reps and jacks)

Black Friday Partner Bash

Nothing like a few bear crawls to get your blood up!

Today's WOD:

Black Friday Partner Bash

  

100m Bear Crawls 

100m Power Skip

100 Jumping Pull-ups

100 Sledge Hammer Hits to tire

100 Leg Lifts

100 Calorie Row

100 Step-ups Back bar 20/18"& 35/25 lbs

  

Bear Crawl, Skip and Row done together; all others one at a time

Warm-up:

1. Samson Stretch
2. Walking Lunge w/ rotation x20
3. Shoulder ROM
4. Squats x 15
5. Ring Dips x 10
6. Burpee Challenge: 15

MOD:

Power Skip 

Bear Crawl

Step ups with bar

Post-WOD:

Athlete's Choice

CFTally Athlete Results:

Bigfoot & Stephen 22:52

Chelsey & Sandy 28:15

Kim Possible & Charlie 28:28

Keith 30:00

Skipper & Jaimie 28:10

Slash & Mighty Mouse 25:18

Neighbor 18:55

Bamf & Andy 19:45

Quentin & Carlos ??

Frightful Fifty

Today's WOD:

Filthy Fifty

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees to Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs

Burpees

Doubleunders

  

50 reps each for time.

  

Last on: 05 25 11

Time Limit: 40 Minutes

Warm-up:

1. Row 3 Minutes
2. Samson Stretch
3. Shoulder ROM
4. Group Burgener Warm-up x2

MOD:

Kettlebell Swings

Jumping Pull-ups

Push Press

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

bamf 41:00 Scaled

Will B. 37:45 Scaled

Christina 38:32 Scaled

Andy 34:35

Mike 35:50 Scaled

Harold 38:15 Scaled

Gustavo 40:00 Scaled

Stephen K. 40:00 Scaled

Tweety Bird 34:40 Scaled

Justin B. 28:30

Jorge 31:15 Scaled

Joker 20:17

Luisa 35:27 Scaled

Kim Possible 33:05 Scaled

Bigfoot 31:23 Scaled

Charlie 30:14 Scaled

Professor 26:00

Tom 46:34 Scaled

Ian 24:19 Scaled

Will 34:54

Marcelo 26:51 Scaled

Andrew 37:11 Scaled

James 29:41

Alecia 39:27 Scaled

Jaimi 38:19 Scaled

Sara 32:22 Scaled

Lauren 38:40

Susie Burpees 40:00 Scaled

BMR 32:42 Scaled

Ryan 28:45 Scaled

Lizzie 26:02 Scaled

Slash 37:30 Scaled

Natalie 40:00 Scaled

Lily 39:20 Scaled

Carnivore 22:52PR

Abs 21:21 Scaled

Danny 33:19PR

Nicole 42:20 Scaled

Monkey 31:53PR

Chance 29:58 Scaled

Counselor 33:03 Scaled

Jason 37:07 Scaled

Tony 25:11 Scaled

Nikki 44:55 Scaled

Stoner 23:06

Firecracker 35:42

Dylan 38:00 Scaled

UpMan 43:58 

Eddie 40:00 Scaled

Sarge 40:00 Scaled

Let's Get Dirty!

Today's WOD:

Filthy Fifty

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees-to-Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs 10' Wall

Burpees

Doubleunders

  

50 reps each for time.

  

Last on: 05 19 10

Warm-up:

1. Jump Rope 3 Minutes
2. Samson Stretch
3. Reverse Hyper x10

MOD:

Kettlebell Swing

Wall ball

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

The Standard 45:40

Ronbo 45:00 Scaled

Bill 35:00 Scaled

Carnivore 24:01

Lauren 37:30 Scaled

Valerie 36:28 Scaled

Joker 29:06 Scaled

Special K. 34:22 Scaled

Mighty Mouse 40:05

Kyle 33:20

Kim Possible 32:37

Emory 45:09 Scaled

Mr Clean 37:06 Scaled

Couchfit 44:45 Scaled

Brad 40:06 Scaled

Guru 24:00 Scaled

Monkey 40:48

Brian ??:??

Abi 33:13 Scaled

Upman 46:00 Scaled

Ugogirl 29:19

Eddie 45:00 Scaled

Cornbread 45:00 Scaled

JuJu 45:00 Scaled

Speed Racer 39:40

Counselor 38:40 Scaled

Alex 38:10 Scaled

Theresa 45:11 Scaled

Nicole 44:15 Scaled

Danny 34:12 Scaled

Let's Get Dirty!

Today's wod was tough on everyone.

Today's WOD:

Filthy Fifty

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees to Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs

Burpees

Doubleunders

  

50 reps each for time.

  

Last on: 09 30 09

Warm-up:

1. Samson Stretch
2. Air Squat
3. Sit-up
4. Reverse Hyper

2 rounds of 10 reps.

MOD:

Push Press

Doubleunder

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

David C. 34:55

Bill L. 52:28

Suzanne 27:57

Amanda 39:52

Sal 48:54 Scaled.

Karen 39:13 Scaled.

Michael 42:47 Scaled.

Larry 35:52 Scaled.

David Y. 40:05

Teresa 34:48

Kelly G. 38:18 Scaled.

Trey 34:46

Ali 35:33 Scaled.

Shaun 36:30

Brian 41:11

John 25:51

Eric 43:37 Scaled.

Catherine 39:48

Johnson 38:50

Terri 38:02

JC 36:50 Scaled.