For Mark

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.  He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Today's WOD:

Jag 28

  

Run 800m

28 Kettlebell Swings 32/24kg

28 Strict Pull-ups

28 Kettlebell Clean & Jerk, 32/24kg each

28 Strict Pull-ups

Run 800m

  

For time.

Time Limit: 25 Minutes

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer Run 400m
3. Walking Lunge w/rotation x15
4. Glute Ham Walk x15
5. Push-up x15

MOD:

• Pose Running
• Kettlebell Swing
• Kettlebell Clean & Jerk

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Ronbo 25:00 2nd set of pu

Special K. 25:00 28 KB C&J 

Heath P. 25:00 7 of of 2nd PU

Joslyn 25:00 18 of 2nd PU

Will B. 25:00 2nd set of PU

Joker 28:48 

BAMF 25:00 28 KB C&J

Steven L. 28:07

Chris B. (traveler) 25:00 2nd set of PU

Tweety Bird 25:00 550m last run

Ana J. 21:21

Andrew S. 25:00 24 C&J

Jaimi Q. 25:00 21 of 2nd PU

Dustin J. 29:15

Stoner 24:27 RX

OMD 25:00 2nd set of PU

James B. 21:53

Mitchell 25:00 second set of PU

Bridget 21:53

Lindsey S. 28:15

Ellyot 27:45

Matt K. 25:00 2nd set of PU

Roadrunner 26:38

Craig 23:00

Lusa 26:37

Kristy S. 25:50

Sandy 26:23

Shann 24:00

Daniel 21:45

Carolina 24:50 

Sharon 23:30

Kelsey 22:50

James L. 26:22

Casey S. 25:13

Chris B. 27:45

Justin B. 28:48

Marcelo 26:22

Mighty Mouse 25:55

Chryssi M. 25:00 2nd set of PU

Logan 25:31

Gabe 25:00 wnd set of PU

Rick B. 23:54

Dan T. 25:00 2nd set of PU

Brian C. 28:15

Robert B. 25:00 2nd set of PU

Little G. 25:00 2nd set of PU

El Diablo 25:00 2nd set of PU

Captain 25:00 wnd set of PU

Kevin 25:00 20 C&J

Sweet Tea 25:00 2nd set of PU

Darren D. 25:00 15 C&J

Monkey 25:00 2nd set of PU

Carnivore 29:09 RX

Jimbo 26:15 

Slash 28:41

Dave G. 23:57

Karissa 27:50

Allison S. ?

Molicious subbed

Abs 25:56

Pat L. 22:42

Brian S. 28:05

Jaime S. 21:05

Zach S. 25:53

Cornbread 27:47

Andy O. 22:48

JuJu 24:45

Amelia 25:34

Chris C. 25:23

Markindey 24:00

Firecracker 26:20

Ryan V. 27:02

Jonathan E. 26:44

Alex P. 19:56

John M. 20:27

Terry B. 22:55

Jackie A 24:39

Elizabeth W. 26:06

 Fingers up!

Not our normal movements.

Pulling and Hanging

Today's WOD:

Pull-ups (Strict)

Hang Power Clean 145/100 lbs

  

20-15-10-5 Reps for time.

Warm-up:

1. Squat x20
2. Rack Stretch
3. Reverse Hyper x12
4. Good Morning w/bar x12
5. Clean & Jerk 10 in 10

MOD:

Pull-ups

Hang Power Clean

Post-WOD:

Tabata Slam Balls 25/15 lbs

Stretch: Hip

CFTally Athlete Results:

The Standard 15:28 Scaled / 9

Nikki 16:27 Scaled / 9

Lily 15:37 Scaled / 7

Ashley 17:36 Scaled / 10

Andy 13:18 Scaled / 8

Devin 16:25 Scaled / 10

Cornbread 16:50 Scaled / 6

Joker 14:46 / 7

Tweety Bird 15:57 Scaled / 9

Mighty Mouse 16:46 Scaled

Zach 13:35 Scaled / 8

Kyle 10:35 / 6

Alisa 16:48 Scaled

Karen 12:33 Scaled / 7

Emory - Sick

Aislinn 16:00 Scaled

Kim Possible 14:47 Scaled / 10

Mighty Mouse 16:46 Scaled

Madeline 12:40 Scaled /13

Eddie 25:14 Scaled /7

Catherine 12:18 Scaled /8

Professsor 12:24 /11

Patrick 17:35 Scaled /7

Anne 12:45 Scaled /8

Counselor 15:55 Scaled /7

Couchfit 20:52 Scaled /7

Joey 15:15 / 11

KitKat 16:15 Scaled /9

Alison 20:22 Scaled  /11

JuJu 21:11 Scaled /10

Danny 18:55 Scaled /9

Jason 18:27 Scaled /7

Squat, Doubles, Strict

Today's WOD:

15 Back Squat 75% 5RM

30 Doubleunders

15 Strict Pull-ups

  

4 Rounds for time.

Warm-up:

Row 4 Minutes

Shoulder ROM

Overhead Squat x10 with bar

Snatch 10 in 10

MOD:

Back Squat

Doubleunder

Post-WOD:

20 Turkish Get-up 16/12kg

Roll & Stretch

CFTally Athlete Results:

Standard 29:53

Tweety Bird 20:22 Scaled

Monkey 21:09 Scaled

Chris C. 26:49 Scaled

Brad 26:18 Scaled

Mighty Mouse 25:37 Subbed

Brian 22:52

Kim Possible 11:47 Scaled

Sarge 22:54 Scaled

Counselor 18:37

RubberMan 18:13

Isabella 18:05 Scaled

Lizzie 19:18 Scaled

Little T 33:31 Scaled

Kate 24:04 Scaled

Amber 26:45 Scaled

Levi 17:41

How good a splitter are you?

I think we got Mariana's attention.

Today's WOD:

Split Jerk 135/85lbs

Strict Pull-up

    

21-15-9 reps for time.

    

Last on: 05 11 10

Warm-up:

1. Jump Rope 100 Singles
2. Samson Stretch
3. Hip/Back Extension
4. Burgener Warm-up w/bar x2
5. Split Jerk/bar x5
6. Pull-up x5
7. Row 500m

MOD:

Split Jerk

Post-WOD:

40 GHD Sit-ups

Roll & Stretch

CFTally Athlete Results:

The Standard 12:29PR

Jolly Green 17:41 Scaled

Brandi 11:40 Scaled

Professor 13:48

Joker 11:07

Joel Q. 14:39 Scaled

Mariana 12:29 Scaled

Happy 13:08

Kevin 13:30 Scaled

Brian 12:21PR

Kim Possible 14:16 Scaled

Susie Burpees 20:39 Scaled

UpMan 11:15

Levi 10:30 Best Time!

PreacherMan 25:00 Scaled

Skipper 28:34 Scaled

PinkPanther 17:50 Scaled

Kelly B. 17:02 Scaled

Sahil 16:40 Scaled

Rover 18:32 Scaled

Counselor 12:44

JuJu 14:44 Subbed

How good are your pull-ups?

Counselor's pull-ups are pretty good.

Today's WOD:

Row 800m 

10 Weighted Pull-ups 45/25lbs

Row 800m

25 Strict Pull-ups

Row 800m

50 Kipping Pull-ups

  

For time.

  

Last on: 11 10 09

Warm-up:

1. Row 3 minutes
2. Shoulder ROM
3. Samson Stretch
4. Burpee x10
5. Pull-up x10

MOD:

Rowing

Kipping Pull-up

Post-WOD:

Glute Ham Raises 3x10

Roll & Stretch

CFTally Athlete Results:

Jolly Green 24:32

Joker 29:30 Scaled

Kelly G. 33:46 Scaled

Marianna 23:02 Scaled

Joel Q. 28:35

Special K 22:28 Scaled

Mighty Mouse 25:37 Scaled

Sal 23:01 Scaled

Susie Burpee 28:30 Scaled

Sarge 22:19 Scaled

Sahill  26:49 Scaled

Levi 19:45 Scaled

Kim Possible 21:24 Scaled

Preacher Man 22:17

Happy 23:15

JuJu 31:02 Scaled

Rover 27:21 Scaled

Counter 31:25 Scaled

Counselor 19:50 Best Time

Kelly B. 25:45 Scaled

Kate 23:03 Scaled