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

Twelve Days of Christmas Barbell Style

Today's WOD:

“The 12 Days of Christmas: Barbell Style”

  

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

  

Last on: 12 22 10

  

95/65 lbs and like the song, 1 then 2, then 2,1, then 3,2,1 . . .

40 Minute time limit

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Walking Glute Stretch x2

MOD:

Any questions?

Post-WOD:

Burpee Challenge: 32

Stretch: Athlete's Choice

CFTally Athlete Results:

Joker 10+5 BS Scaled 

Rombo 10 +5BS Scaled

Chryssi 9+6PP Scaled

Special K 9+4 Thrusters Scaled

Will B. 9+6 Thrusters Scaled

Bamf 10+7PJ Scaled

Amy P. 11+5BS Scaled

Tweety 11+6PP Scaled

Sandy 41:20 Scaled

Belle 30:27 Scaled

Char. 31:56 Scaled

Tiger 11+10PS Scaled

Mighty 34:14 Scaled

Stoner 36:43

Matthew 11+8 Scaled

Cornbread 9 Scaled

Chevy 10+10 Scaled

Luisa 11 Scaled

Firecracker 46:24 

Alissa 11+25PP

Stephen 10+4PP Scaled

Ryan 9 Scaled

Professor 46:03

Quentin 11+7 Scaled

Jimbo Time?

Jaimi 28:52 Scaled

Merrick 8+2Thrusters Scaled

David 10+2BS Scaled

Wonder 51:50

Counselor 10+7 Thrusters Scaled

Slash 11+5BS Scaled

Dylan 10 Scaled

Abs 10+8SC Scaled

Patrick L. 10+6PP Scaled

BMR 55:22

Danny 9+6PP Scaled

Nicole 10 Scaled

Matthew 9+4SC Scaled

Allison 10 Scaled

Zack 52:30

Elizabeth 9+4HPS Scaled

Devin 50:53

Krysta 10 Scaled

Push!

Love those wall climbers!

Today's WOD:

Press 5-5

Push Press 3-3

Push Jerk  2-2

  

Followed by:

  

5 Wall Climbers

10 Wall Ball 20/14 lbs

  

8 Minute AMRAP

Warm-up:

1. Row 100-Age for Calories
2. Walking Lunge w/rotation x10
3. Shoulder ROM
4. Thruster w/Bar x15
5. Group Burgener Warm-up w/bar

MOD:

Pressing

Wall Climbers

Wall Ball

Post-WOD:

Stretch: Simple Five Way Shoulder

Burpee Challenge: 26

CFTally Athlete Results:

Ronbo 115-125/135-155/135-145/ 2+5WC

Jolly Green 115-125/155-165/135-?/ 3+2WC

Special K. 115-125/135-145/135-155/ 2+3WC

Joker 115-125/135-155/185-195/ 

OMD 115-125/135-155/185-195/3+4WB

Chryssi 55-65/85-85/90-90/3+4WC Scaled

Merrick 85-95/125-135//155/2+3WC

Amy 45-45/55-55/55-65/3+5WC Scaled

Stoner 165-175/225-235/195-225/5+7WB

Sara 60-65/75-80/85-85/3 (9.5ft)

Justin B. 165-165/185-185/

Kristen 45-50/65-70/70-75/3+5WC Scaled

Charlotte 65-65/75-75/75-75/ 3 Scaled

Belle 65-65/75-75/75-75/ 3 Scaled

Chevy 135-145/185-195/175-175/ 3+5WC

Tiger 60-65/75-80/85-85/ 3 (9.5ft)

Kyrsta 55-65/65-85/85-95/ 3+5WC (9.5ft)

Upman 95-125/155-185/185-205/ 4

Cornbread 135-135/155-155/155-155/ 3+1WC

Lizzie (Tink) 45-45/55-55/65-65/ 3+5WC(9ft)

Travis 145-155/165-185/195-205/ 3+5WC

James 135-135/155-155/165-165/ 3+4WC

Reynold 75-65/85-95/105-105/ 2+5WC

Sweet Tea 55-60/70-85/85-90 4+1WC(9.5ft)

Mighty Mouse 60-60/80-80/85-90/3+5WC (9ft)

Andy 115-125/145-175//175-185/ 4+4WC

Professor 115-115/145-175/185-205/ 5+4WC

Ox 135-145/ 155-175/185-205/3

Thor 115-115/135-145/145-155/ 4

 Flex 145-155/155-185/135-135/2+WB

Tom S. 95-95/115-135/155-165/ 2+7WB

Bigfoot 100-105/115-130/105-105/ 4+4WC

Bull 165-165/205-205/240-240/ 2+1WC Scaled

Carolos 95-115/135-155/165-185/ 3+5WC

BMR 75-75/80-80/85-85/3+4WC Scaled

Ashley 75-75/95-95/105-105/ 3+3WC Scaled

Jeff 105-105/115-115/155-155/ 3

Counselor 115-135/155-165/165-185/ 4

Bryan 115-115/135-135/145-145/ 3+1WC

Nicole 65-70/80-95/95-85/3

Danny 95-105/125-135/145-145/ 2

Lily 55-65/75-85/95-105/ 2+5WB

Natalie 55-65/75-85/95-105/ 2+5WB

KitKat 55-65/75-75/75-75/ 3 subbed

Emory75/85-80/95 4+1WC

Monkey 75-80(1)-75/95-105/125-125/

Karissa 45-55(1)/75-65/ 2+8WB

Carnivore 115-115/165-185/205-215/ 5

Dylan 75-95/115-115/125-125/2

Jason 125-135/145-155/155-155/3

Bamf 125-135/145-155/165-175/ 2+5WC

Chance 115-115/115-135/135-155(m)/ 3+3WC

Abs 75-75/95-125/125-125/3+1WC

Fuma 135-145/155-165/185-205/3+3WC

Elizabeth55-55/60-65-65-75/3+3WC Scaled

Ana 35/45/65 2+8WB Scaled

Will 115-125/135-145/165-185/ 3+2WB

Paul 95-95/105-105/105-105/ 2+5WC

Lauren 55-55/75-85/85-90/ 2+5WB

Jimbo 115-125/135-145/155-165/ 4+1WC

For DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. 

Timothy is survived by his wife Megan and one-year old son T.J. 

Today's WOD:

DT

12 Deadlift 155/110 lbs

9 Hang Power Clean 155/110 lbs

6 Push Jerk 155/110 lbs

  

5 Rounds for time.

  

Last on: 05 03 10 and 1/11/11

Time Limit: 25 Minutes

Burpee Challenge: 1

Warm-up:

1. Run 400m
2. Spider Lunge x20
3. Shoulder ROM
4. Thruster w/bar x15
5. Push Jerk w/bar x10

MOD:

Deadlift

Hang Power Clean

Push Jerk

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Samantha 15:15 Scaled

Courtney 10:36 Scaled

The Standard 16:18

Brooke 14:49 Scaled

Ronbo 17:37 Scaled

Jolly Green 20:00 Scaled

Will B. 16:15 Scaled

bamf Subbed

Joker 13:19 Scaled

OMD 14:30 Scaled

Krissy 10:40 Scaled

Stephen K. 21:34 Scaled

Harold 13:25 Scaled

Kim Possible 13:40 Scaled

Susie Burpees 16:05 Scaled

James 24:36 Scaled

Belle 13:42 Scaled

Charlotte 10:47 Scaled

Sandy 12:50 Scaled

Vinny 17:20 Scaled/Subbed

Luisa 16:13 Scaled

Kyrie 19:50 Scaled

Andy 14:06 Scaled

Big Foot 16:45 Scaled

Tom 18:10 Scaled 

Reynold 22:34 Scaled

Charlie 17:08 Scaled

Mighty Mouse 17:27 Scaled

Flex 19:11

Wonder Woman 17:00 Scaled

BRM 13:16 Scaled

Will J. 25:00 Scaled

Natalie 18:50 Scaled

Lily 17:52 Scaled

Andrew 25:00 Scaled

Ryan 18:07 Scaled

Jaimi 18:08 Scaled

Stoner 10:57

Sarge 15:33 Scaled

Tom 25:00 Scaled

Fuma (Alex) 23:31 Scaled

Patrick L. 20:58 Scaled

Danny 21:22 Scaled

Nicole 21:58 Scaled (Happy Birthday!)

KitKat 16:49 Scaled

Super Girl 16:28 Scaled

Joseph 11:55 Scaled

Carlos 20:08 Scaled

Monkey 14:50 Scaled

Counselor 16:07 Scaled

Jeff 15:02 Scaled

Mike 18:30 Scaled

Firecracker 14:58 Scaled

Sheri 25:00 Scaled

Carnivore 14:15

Karissa 14:31 Scaled

Ashley 20:44 Scaled

Jenn 26:42 Scaled

Dylan 22:42 Scaled

Nice dip/drive Tom!

Then Doubleunders

Today's WOD:

50 Doubleunders

15 Shoulder Press 95/65 lbs

40 Doubleunders

20 Push Press 95/65 lbs

30 Doubleunders

30 Push Jerk 95/65 lbs

20 Doubleunders

  

For time.

  

Time Limit: 20 minutes

 

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Thrusters x10 w/Bar 
4. Snatch 10 in 10

MOD:

Doubleunders

Press, Push Press, Push Jerk

Post-WOD:

Personal Challenge Work

Stretch: Smoked Lower Back

CFTally Athlete Results:

Professor 9:28

bamf 16:33

Phillip 17:24

Lily 16:07 Scaled

Patrick 12:10

Kaveman 14:27

Rover 13:06 Scaled

Karen 17:36 Scaled

Nicole W. 14:46 Scaled

Kim Possible 23:48 Scaled

Rubberman 9:18

Stoner 5:51

Rachel 12:00 Scaled

Will 19:34 Scaled

Zach 9:43 Scaled

Tom 19:24 Scaled

Upman 12:58 Scaled

Cornbread 19:09

Nikki 14:12 Scaled

Tony 15:22 Scaled

KitKat 15:55 Scaled

Counselor 7:58

Sara 16:11 Scaled

Speed Racer 12:27

JenKen 11:18 Scaled