Pressing and Pulling

Today's WOD:

Press 3-3-3

Last on: 03 26 12

 

Push Press 5-5

Last on: 02 13 12

 

Weighted Pull-up 3-3-3

Last on: 03 19 12

 

Followed by:

 

GHR 5-5-5

Warm-up:

1. Group Tabata
2. Squat Stretch
3. Shoulder ROM
4. Shoulder Swing x10

MOD:

• Shoulder Press
• Push Press
• Weighted Pull-up

Post-WOD:

Roll out: Shoulders & Arms

CFTally Athlete Results:

Joe L. 115 125 125 / 125 125 / scaled

Akina 55 49 49 / 55 all sets/ scaled

 Joslyn S 55 60 55 / 56 55 55 / scaled

Spcial K. 115 135 135 / 140145 / 8kg

Will B. 95 135 155 / 145 155/ 24kg

John R. 115 115 125/ 135 145/ 10kg

Terry B. 95 115 125/ 125 135 15/ 12kg

Chryssi M. 55 60 65 / 65 75/ scaled

Becca B. 55 65 70/ 75 80/ scaled

Sicilian 135 155 170/ 135 165/ scaled

Bamf 135 155 145/ 145 155/ 4kg

Heath P. 95 95 100/ 115 125/ scaled

Collin L. 135 135 135/ 155 155/ 16kg 20kg

Heather S. 50 55 55 / 55 65/ scaled

Andrew S. 125 all sets/ 135/ 10kg

Tweety Bird 50 505 50 / 55 55 / scaled

Jeremey J. 75 all sets/ 75 all sets/ scaled

Belle 60 75 65/ 75 70/ scaled

Charlotte 60 5 70/ 65 70/ scaled

Michael j. 135 145 155/ 155 165/ 20kg, 24kg

Ashely H. 65 70 70/ 75 75/ 1 strict/ scaled

James B. 75 95 95/ 95 95 / 12, 14kg

Professor 135 125 130/ 165 175/ 32kg 24kg

Krissy 55 55 60/ 65 85/ scaled

Bridget 60 65 70 / 75 95/ scaled

Craig 135 all sets/ 155 all sets/ 16, 32kg, 44 Rich W. 155 all sets/ 185 all sets/ 32, 44 46kg

Bug 65 70 72/ 8kg

Jenna M. 65 all sets/ 75 85, 4kg

Kim Possible subbed

Luisa M. 60 65 67/ 75 85/ scaled

Gabe 115 125 125/ 125 130/ 25#

Rick B. 155 165 165 / 155 175, 16kg 24kg

Kristy S. 55 all sets/ 65 all sets/ 3 strict 4kg 4kg

Stephen M. 115 115 105 / 105 115 / 14kg

Captain 70 all sets/ 80 90/ 4 strict  (first time!!)

Will J. 115 125 125 / 125 135/ 14kg 14kg 16

Chris K. 65 75 75/ 85 85/ scaled

Sweet Tea 60 69 65 / 75 80/ scaled

Abs 75 75 80/ 85 95/ 8kg

Wonder Woman 75 80 85/ 95 115/ 4kg, 6kg, 8kg

Slash 45 all stes/ 55 55 / scaled

Monkey 65 80 85/ 95 115/ 4kg 6kg 8kg

MoL. 45 45 55/ 65 75 85 /scaled

Allison 55 60 65 / 75 85/ scaled

Lindsey B 55 60 65/ 75 85/ scaled

Corey B. 115 135 145(pr)/ 145 155/ 14 16 24kg

Karissa H. 55 60 60/ 65 85/ scaled

Toney C. 95 95 95/ 95 105/ 10kg 12kg

Ryan V. 95 all sets/ 95 105/ 16kg all

Neighbor 85 all sets/ 95 105/ 12 14 16kg

Brian S. 135 130 130/ 135 160/ 10kg 16kg

Harold 115 125 130 / 135 145/ 16kg 20kg 24kg

Kitkat 55 65 65 / 75 75 80/ strcit

Chris C. 75 75 95/ 95 105 / 20kg 1 16kg

Alex M. 75 65 65/ 65 75/

John M. 95 105 115/ 115 115/ 12kg all

Pat L. 95 105 95/ 115 115/ 10 12 14kg

Paul 95 115 135/ 135 135/ 10kg 10kg 14kg

Ana 45 50 55/ 55 65/ scaled

Dylan 95 all / 105 114/ scaled

Charlie 45 50 55/55 65/ scaled

Alex  P. 115 125 125/ 145 145/ 14kg 12kg 10kg

Love the Weighted Pull-ups and the Medicine Ball!

Today's WOD:

5 Weighted Pull-ups 45/20lbs

10 Wall Ball 20/14lbs

15 Medicine Ball Clean 20/14 lbs

  

15 minute AMRAP

  

followed by:

  

25 GHD Sit-ups

50 Abmat Sit-ups

25 Kettlebell Sit-up Twists 16/12kg

  

For time.

Time Limit: 10 Minutes

Warm-up:

1. Sprint Team Run 400m
2. Squat x10
3. Thruster w/bar x10
4. Hip Extension x10
5. Pull-up x10

MOD:

Weighted Pull-ups

Wall Ball

Medicine Ball Clean

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Joe L. 3 rounds 

Standard 3 +3 mbc 

Ronbo 5+5pu

Steven L. 4+10B

Will B. 4 +2Pu RX

Chryssi M 3 +1pu

Joslyn S 3+4 mbc

Sicilian 3 +5pu

Special K. 3+5mbc

Terry B. 4+2pu

Heath P. 3+3pu

BaMF 4+1pu

Jessica D. 3+13mbc

Marcus P 3+5pu

Tweety Bird 5+10wb

Heather S. 5+4pu

Collin L. 5+10wb

Andrew S. 5+4pu

Vista B. 4+3pu

CoCo 4+2WB 

John R. 5+4pu

Lewis 2

Sarge 4

Little G. 3+4wb

Mo 5+4pu

Tink 4+5wb

Chance 5+10WB RX

Natalie A. 4+7WB

Sandy S. 4+MBC

Craig B. 5+2pu 

Mike C. 5

Luisa M. 4+10wb

Charlotte G. 5+4pu

Bell 4+5pu

Megan F. 6

Bug 6+10 mbc

Merrick 4+1pu RX

Carnivore 6+5pu RX

Rich W. 8 RX

Corey B. 4+10WB RX

Jeanette G. 4+2WB

Monkey 4 RX

Grizz 3+3WB

Samantha 4+6WB

Fuma 4+4PU

Bigfoot 5+10BMC RX

Mighty Mouse 4+2PU 

Becca B. 5+2pu

Amish 4+2PU RX

Rutrow 5+5WB 

El Dablo 4+3pu

Tarah R.  ?

Carrie S. ?

Thor 4+3pu

Casey S. 4

Miquel 7+4MBC

Will B. 4+2Pu

Captain 3+2MBC

Thomas W. 5+2MBC

David 4+10WB

Aaron D. 4+3WB

Jeff P. 4+1wb

Rick B. 4+10 MBC

AJ G. 5+13MBC

Geoff B. 4+5pu

Devin A. 5+11MBC

Lindsey B. 4+11MBC

Karissa H. 4+9wb

Jeff F. 4+3MBC 

Andy O. 5+5MBC RX

Mary F. 3+4WB

Supergirl 3+3PU RX

Wonderwoman 4+2PU RX

Andres 3+13MBC

Tony 6+6WB

JuJu 5+8WB

Joey B. 4+10WB

Bridget M. 5+10WB

Stoner 7+10MBC RX

John M. 4+5PU

Megan M. 4

Chris C. 4+3MBC

Katie H. 3+10wb

Jimmy L. 4+4pu RX

Neighbor 4+6mbc

Firecracker 4+5PU RX

Chris B. 5+5PU

Alex P. 4+10WB

Lindsey S. 3+1PU

DJ A. 4+2PU

Paul H. 4+1WB

Ana 3+5MBC

Darren 2+3MBC RX

Ashley H. 4+3PU

Mike J. 4 RX

Elizabeth 3 +5MBC 

Jimbo 6+1PU RX

Jay B. 5

Strong Legs on Monday

Today's WOD:

Back Squat 5-5-5-5-5

Last on: 02 20 12

  

Weighted Pull-up 3-3-3

Last on: 01 24 12

Warm-up:

1. Row 3 Minutes
2. Squat x15
3. Reverse Hyper x10
4. Back Squat  w/Bar x10
5. Back Squat w/50% x5
6. Back Squat w/70% x3
7. Back Squat w/90% x2

MOD:

Back Squat

Weighted Pull-up

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

BAMF 205 all sets / bw 4kg 4kg

Ronbo 275 275 295 295 305 / scaled

Will B. 205 185 185 185 185/ 20 24 20kg

Steven L. 165 165 175 175 185/ scaled

Special K. 215 all sets / 4 6 8kg

OMD 235 all sets / 16 24 32kg

Vista 85 all sets / 4 6 6kg

Sarge 115 110 115 115 115 / scaled

Andrew S. 185 all sets / 16 12 12kg

Jenna . 105 115 115 120 130 140 / scaled

Tweetybird 90 all sets (pr) / scaled

Dave (traveler) 125 135 185 205 225/ 14 16 20kg

Harold 215 all sets/ 14kg all sets

Mattew subbed/ bw all sets

James 135 155 155 165 165/ 6 10 14kg

Andres Z. 155 155 165 165 185/ scaled

Bug 125 125 135 135 125/ 4 6 8kg

Char 125 105 105 125 125/ scaled

stoner ?

Rich 225 all sets/ 36 48 52kg

Carrie 105 105 125 125 125/ scaled

Mo 85 105 105 105 105/ scaled

Chevy subbed/ 14kg all sets

 Stoner 225 all sets/ 24 32 32kg

Krissy 55  85 85 85 85/ scaled

Neighbor 165 175 175 180/ 14 16 16kg

Reynold 145 155 165 155/ 12kg all sets

Bigfoot185 195 205 215 215/ 12 14 16g

Fuma 265 245 245 245 245 / 10kg all sets

Francesca practice/ scaled

Jimbo 185 all sets/ 32kg all sets

Logan J. 135 all sets/ 10kg all sets

Lee 175 all sets/ 20kg all sets

Megan D. practice/ 

Marcus 175 all sets/ strict

Flex 225 all sets/ 24 32 40kg all sets

Rachit185 185 205 205 225/ 6 8 12kg 

Natalie 95 105 115 125 135/ scaled

Chris W. 155 all sets/ 4 6 8kg

Merrick 135 155 165 175 185 / 14 16kg 16kg

AJ 205 205 225 235 245 / 4 4 4kg

Will J. 205 205 205 215 225/ 16 16 18kg

Monky 145 all sets/ 

Mike C 135 135 145 145 155/ 14 14 16kg

Kitkat 85 85 85 90 85/ scaled

Pat L. 155 all sets/ 10 12 14kg

Daniel T. 185 all sets/ 6kg all sets

Mike J. 295 225 225 225 225/ 14kg all sets

Ashley H. 60 70 85 85 85/ 2 strict

KarissaH. 85 95 105 115 125

Lindsey 115 all sts/ scaled

Corey 155 all sets/ 6 10 10kg

Casey S. 155 all sets 6 10 10kg

Captain 135 135 135 135 145 6 strict

 El Diablo 185 185 175 175 175 24 24 24kg

Geoff 205 all sets/ 24 24 32

Stephan M. 205 185 185 185 185/ 10 10 14kg

Chryssi 115 115 115 115 125

Bridget 85 95 105 115 125

Slash 7 75 85 85 85/ scaled

Devin 275 all sets/ 16kg all sets

Paul H. 155 165 195 225 225/8 14kg

Ryan V. 115 125 135 135 135 20 all sets

Chris C. 135 135 135 155 175 / 8 14 14kg

Firecracker 165 all sets/ 

Andres 125 145 145 145 145/ scaled

Marky F. 45 all sets/ scaled

Kendall J. 95 95 100 105 115/ scaled

Supergirl 165 155 155 145

Alexis 95 95 100 105 115/ scaled

Little G. 110 all sets/ 6 strict

Juju 60 all sets/ scaled

Carnivore 275 all sets

Becca 95 100 100 100 105/ scaled

Dave G. 135 135 135 125 125/ 4 6 8kg

Corbread 225 all sets/ 20kg all sets

Katie 65 all sets/ scaled

Jeff F. 225 205 205 205 205/ 8 kg all sets

Elizabeth W. 35 55 55 55 55/ scaled

Joey B. 105 105 105 105 105/scaled

What are burpees for anyway?

Today's WOD:

100 Burpees for time.

  

Last on: 11 04 11

  

Time Limit: 18 Minutes

  

Followed by:

  

Weighted Pull-up 3-3-3-3

  

Last on: 11 11 11

  

Optional: Team Sled Run 135/95 lbs

Warm-up:

1. Walking Lunge w/Rotation x10
2. Pull-up  x10
3. Toes-to-Bar x10
4. Hip Extension x10
5. Group: Burgerner Warm-up
6. Group: Clean
7. Clean 10 in 10

MOD:

Burpee

Weighted Pull-up

 

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

David K. 1739 / scaled

Sarge 15:55 / scaled

Ronbo 15:28 / scaled

Steven L. 18:05 / scaled

Will B. 9:56(pr) / 20kg/ 16kg

Bamf 11:06(pr) / bw-6kg-4kg

Special K. 15:06 / 6kg

Jorge C. 11:36 / BW

OMD 6:09 / 20kg-32kg-32kg

Krissy H. 14:40/ scaled

John R. 12:20 / 8kg

Jill R. 14:35 / scaled

Samantha G. 21:35 / scaled

Harold R. 11:48 / 10kg

Tweety Bird 12:57 / scaled

Jenna M. 13:45 / scaled

Stoner 5:58 / 2kg-32kg-32kg

Luisa 11:42 / scaled

Sandy 13:00 / scaled

Merrick 12:01/ 8kg

Vicki 11:25 / scaled

Missy 11:20 / scaled

Joker 8:49 / 14kg

Clara 8:58 / scaled

Charlie 18:49 / scaled

Tiger 7:57 / 10kg

Corey 8:37 / 

Elana 12:58 / scaled

Kristen 7:35 / scaled

Chevy 7:55 / 12kg

Justina 9:04 / scaled

Cornbread 10:44 / 20kg

Mike C. 10:13/ 20kg

Thomas 14:25 / BW

Flex 12:19/ 24kg-32kg-40kg(1)

Ryan 11:52 / 10kg

Reynold 11:24 / 8kg-8kg-10kg

Char 12:09 / scaled

Belle 13:11/ scaled

Natalie 12:49 / scaled

Mighty Mouse subbed / 10kg10kg-12kg(1)

Jaimi 9:47

Will J. 7:57

Jeff F. 8:58 / 6kg-6kg-6kg

Standard 14:36/ 

Thor 10:09 / 8kg-8kg-8kg

Bigfoot 4:48 -best male time /16kg-16kg-20kg

CoCo 13:43/ 

Quentin 8:40/

Logan 10:30

Chris W. 10:04/ BW

Andrew W. 7:57/

Allison J. 13:53/ scaled

Monkey / 8:56/ BW

Burpees 11:30/ scaled

Justin B. 6:13 / 16kg-14kg

Rick B. 8:06 / BW, 10kg

Paul H. 12:17/ BW-8Kg

Slash 12:50/ scaled

Michael J. 13:29/ 12kg

Karissa 12:46/ scaled

Danny 8:09/ 20kg-20kg-20kg

Captain 9:59/ 

Andy 6:15(jpr)/ 20kg-20kg-24kg

Brian 8:30/

Lindsey 12:25/ scaled

Chris 13:12/ scaled

Robert 13:00/ 6-8-10kg

Darren 18:00 scaled

Andres 13:37/ scaled

Wonderwomen 9:32/ BW

Firecracker 7:24/ best girl time

Geoff 7:47/ 16kg-16kg-16kg

Chris B. 10:58/

Jay 11:46 / BW

Heavy Squats and Heavy Pull-ups

 

Today's WOD:

Back Squat 5RM

  

Last on: 10 14 11 / 04 15 11

  

Followed by:

  

Weighted Pull-ups 3-3-3-3

  

Last on: 10 18 11

Warm-up:

1. Row 3 minutes
2. Reverse Hyper x15
3. Back Squat 10 W/bar
4. Back Squat 50% x5
5. Back Squat 70% x3
6. Back Squat 90% x2

Burpee Challenge: 5

MOD:

Back Squat

Weighted Pull-ups

Post-WOD:

Stretch & Roll Out: Athlete's Choice

CFTally Athlete Results:

 Jolly Green 215-225 / 16kg-16kg-24kg

BAMF 185-195-205(PR)

Will 185-195-215(f) / 16kg-16kg-16kg-14kg

Joker 225 / 14kg

Justin 185-205-215 / 10kg

Kristen 85-95-100 / Scaled

Stephen 135-155-160 / 12kg-14kg-14kg

Harold 195-215-205 / 6kg - bw-bw-bw

Tiger 115-125-135 / 2.5lbs-2.5lbs-5-5

Lily 105-115-120 / scaled

Belle 105-110-120 / scaled

Charlotte 105-110-115 / scaled

Sandy 85-95-95 / scaled

Carlos 225-235-245 / 16kg-20kg-24kg-24kg

Cornbread 225-245-265 / 16kg-16kg-16kg

Justin Thor. 185-195-205 / BW-BW-BW-BW

Andrew 75-Practiced form / 10kg all sets

Flex 245-255-245 / 16kg-24kg-32kg

Alisa 95-95-95 / Scaled

Diandra 95-95-95 / Scaled

Reynold 85-95-95 / BW-BW- 2.3lbs

Carnivore 255-265-275(1) / 24-28-32-36(2)

BigFoot 185-205-215PR / 14-16-16-20PR

Sarge 105-115-135(4) / Scaled

Jaimi 115-120-125

Lauren G. 110-120-130

UpMan 275-275-285 / 25-30-30

Samanath 75-85-90 / Scaled

Allison 65-75-85 / Scaled

Jorge 225-235-245 / Scaled

Neighbor 155-165-165 / 12-14-14-12

Slash 75-85-95 / Scaled

Brian S. 175-185-195(3) / Scaled

Devin 245-255-265PR / 16-16-16-12