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

Ever been in a Fight Gone Bad?

Today's WOD:

Fight Gone Bad

  

Wall ball, 20/14 lbs 10ft

Sumo Deadlift High-pull, 75 pounds (Reps)

Box Jump, 20" 

Push-press, 75/55lbs

Row for Calories

  

3 Rounds

Last on: 09 27 11 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

Warm-up:

1. Row 500m
2. Group Tabata
3. Back Extension x15
4. Hip Extension x10
5. Shoulder Swing x10

MOD:

• Wall Ball
• Sumo Deadlift High Pull
• Push Press

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Joslyn S. 125

Steven L. 196 RX

Heath 186 RX

Joe L. 181 

Sicilian 151

Ryan (traveler) 249 RX

Special K. 188 RX

Joker 227 RX

Terry B. 23 RX

Bamf 233 RX

Marcus 160 RX

Akina 118

Becca 177 RX

Harold 182 RX

Dustin J. 222 RX

Heather S. 208 RX

Collin L. 277 RX

John R. 233 RX

Andrew S. 210 RX

Ana J. 277

Sarge 201

Matthew K. 212 RX

Thomas W. 181 RX

Joey B. 207 RX

Sandy S. 142 

Luisa M. 197 RX

Charlotte 197

Mo L. 159 RX

Elizabeth B. 149 RX

Wonderwoman 218 RX

Thor 181 RX

Bigfoot 241 RX

Rutrow 200

Merrick 222 RX

Roadrunner 198 RX

Carnivore 351 RX (highest reps)

Stoner 310 RX

Craig 221 RX

Amish 315 RX

Geoff 291 RX

James L. 264 RX

 Andy O. 241 RX

Jessica 149 

Diablo 225 (pr) RX

Slash 156

Will J. 246RX

Little G. 172

Vista B. 192RX

Silverback 297RX

Jimbo 282RX

Monkey 250 (pr) RX

JuJu 185 

Bridget 221RX

Lindsey B. 226RX

Corey B. 183RX

Mike C. 229 RX

Karissa H. 150RX

Dave G. 190 RX

Megan F. 163

Brian S. 174 RX

Captain 174 RX

Jenna M. 237 RX

Jeremey J. 169 RX

paul H. 214 RX

Cornbread 206 RX

Tpny C. 241 RX

Natalie A. 119 RX (sick)

Andrew S. 154 RX

John M. 197 RX

Casey S. 243 RX

Carrie S. 201 RX

Will B. 225 RX

Fuma 234 RX

Sam P. 168 RX

Mike JOnes 255 RX

Ales P.241 RX

Patrick L. 212 RX

Aaron D. 179 RX

Miqul D. 224 RX

CrossFit Open Workout 12.3

Today's WOD:

CrossFit Open Workout 12.3

  

Complete as many rounds and reps as possible in 18 minutes of:

  

15 Box jumps (M 24" box / F 20" box)

12 Push press (M 115 lb / F 75 lb)

9 Toes-to-bar

Warm-up:

1. Jump Rope 2 Minutes
2. Walk: Outside,Inside,Heel, Toe
3. Shoulder ROM
4. 10 Sit-ups

MOD:

Box Jump

Push Press

Toes-to-bar

Post-WOD:

Rollout: Legs

CFTally Athlete Results:

Standard 5 rounds scaled

Steven 5+9box scaled

Becca 6+15box scaled

Joslyn 4+9box scaled

Bamf 5+3box

Special K. 3 rounds

Sam G. 4+5pp scaled

BMR 6+7box scaled

Andrew S. 4+7 box scaled

Heather S. 6+7 ttb scaled

Collin L. 5+8pp

Tweetybird 6+3pp scaled

Harold 3+6pp

Professor 8+4pp

Couchfit 5+8pp

Ox 4+7pp

Matthew K. 2+7ttb

Alexis P. 3+14box scaled

Charlie Girl 3+4pp scaled

Susie burpee 5+4pp scaled

Rich W. 7+6pp

Bug 5+5box 

Tiger 5+15box

Chevy 6+6pp

Char 5+8box scaled

Belle 4+15box scaled

Luisa 4+1pp scaled

Logan J. 6 rounds

Carnivore 8+12pp

Eric C. 4 rounds scaled

Reynold 4+8box scaled

Jeremy ? scaled

Mo 4 rounds scaled

Kim Possible 7+3ttb scaled

Joker 7+11pp

Vista 4+8ttb scaled

Will J. 4+7pp

OMD 8 rounds

Silverback 7+14box

Jorge 5+12pp

Mike C 3+2pp

Mary F 3+1pp scaled

Patrick L. 4+1pp

Brian S. 4+11pp

Neighbor 3+3pp

Lindsey B. 4+3pp scaled

Corey 4+15box 

Captain 4+1pp

El Diablo 4+15ppbox

Carlos N. 5 rounds

Elizabeth W. 4+9pp scaled

Paul H. 5+3pp

Ana E. 4+2pp scaled

Colin F. 5+6pp

Dylan W. 4+5pp scaled

Ryan M. 6+9box

Love this!

Today's WOD:

Deadlift 5-5-5 

Last on: 12 02 11

Bench Press 3-3-3

Last on: 12 02 11

  

Followed by:

Plank Hold Partner Wod

12 Push Press 75/55lbs

12 Pull-Up

6 Minute AMRAP

  

2 Persons working together

Warm-up:

1. Row 300m
2. Shoulder ROM
3. Push-up x10
4. Hip Extension x10
5. Hang Snatch x10
6. Group: L-Sit Pull up
7. Group: Deadlift

MOD:

Deadlift

Bench Press

Post-WOD:

Roll out: Shoulders and Upper Back

CFTally Athlete Results:

John R. 225-255-255/165-165-185  5

Bamf 275 285 295/ 165 185 205 3

Jolly G. 225 315 405(1) PR/ 225-135-135 

Chryssi 85 105 105 / 65 75 85 3+6pp scaled

Steven 205 all sets/ 135 145 145/ 3+6PP scaled

Special K. 205 225 245 185 185 205 

Devin 275 all sets/ 185 all sets 6+6PP

Fuma 315 365 375/ 185 210 225 3+ 9PU

OMD 275 315 335 / 18 205 205 5+5PU

Joker 315 335 375/ 225 255 255

Gustavor 135 all sets/ 95 125 135

Harold 225 275 315/ 125 175 195 2_12PP

Jay B 205 allsets/ 85 all sets  5

Chris 205 all sets/ 185 all sets 5

Sam G. 135 all sets/ 75 75 85

Kyrie 105 115 115/ 45 45 50

Samantha P. j105 125 135 / 65 60 60 5+PP

Stephen 245 265 265/ 135 155 175 3+7PP scaled

Becca 105 125 135/ 65 75 85 5+pp

Charlie 105 115 115/ 45 55 55 6

Little G. 125 135 145/ 75 85 90 6

Lewis 155 all sets/ 95 115 115 3+7PP

Bug 145 155 160/ 65 75 75 5 

Sandy 45 145 145/ 75 75 80 3+12PP scaled

Belle 125 135 145/ 65 70 75 4 scaled

Char 135 145 155/ 65 70 75 4 scaled

Missy 145 155 165/ 75 85 95 3+12pp scaled

Elena 95 105 105/ 55-60-65 3+3PP scaled

Jeanette 150 all sets/

Jimbo 275 295 315/ 185/ 7+10PU

Kristen "rutrow" 110 115 125/ 55-60-65 4+6PP scaled

Cornbread 315 365 315/ 165 185 3+3PP

Mo 125 125 135/  2+3PU scaled

Natalie 155-165-175/ ? 2_3PU scaled

Justin "Amish" ?

reynold 205 225 225/ 115 125

Chevy 295 315 315/ 205 225 225 6+6

Kate 85 105 105/ 35 37 381/2 3+3PP scaled

Logan 225 all sets/ 245 all sets 6+6

Logan J. 115 115 135/ 135 135 135  7+6PP

Professor 295 315 295/ 225 7+6PP

Flex 295 315 315/ 225 255 275  6

Will J 225 245 275/  7+6PP

Rick B. 225 255 275  6

Luisa M. 165 165 175/ 65 85 85 3+6PP scaled

Kaine A. 225 all sets/ 205 225 235  3+9PU

Carlos 315 345 395 / 205 225 235  3+9PU

Bridget M. 115 125 125/ 65 all sets  3+10PU

Firecracker 155 165 185/ 95 105 105 4+4PU

Monkey 155 165 175/85 95 85

Chris W. 165 185 215/ 115 115 115  4+8PP

Susie Burpees 105 115 125/ 55 65 65 3+6PP scaled

Mike C. 195 215 235 / 115 125 135  4+8PP

Karissa 105 135 155/ 65 all sets 3+4PU

Ashley H. 115 all sets/ 85 all sets 3+4PU

Allison 105  125 145/ 65 75 85  4.5 scaled

Stoner 315 365 405/ 225 245 265  7+9PU

Brian 315 315 315/ 165 165 185

Susan S. 45 55 65 3+5pu

Wuper G. 165 175 185/ 85 95 105  4+2PP

Chance 295 315 295/ 185 195  7+2PP

Salvador G. 315 365 365/ 185 225 235  5

Alex B. 125 125 125/ 75 all sets/ 4

Corey B. 185 205 215/ 165 185 205  6+1PP

Lindsey B. 105 125 135/ 65 65 70  4.5 scaled

Andy O. 295 315 295 / 185 195

Mary F. 35 55 65/ 35 45 45  3+5PU scaled

Casey S. 185 205 215/ 115 125 135 6+1PU

Captain 145 155 175/ 85 90 95 4+2PP

El Diablo 225 255 245/ 125 135 135  7+9PU

Making you Strong

Today's WOD:

Back Squat 5-5-5

  

Last on: 12 30 11

  

Push Press 5-5-5

  

Last on: 12 12 11

  

Followed by:

  

Slam Ball 3 Minute AMRAP 25/15 lbs

Warm-up:

1. Row 300m
2. Shoulder ROM
3. Reverse Hyper x10
4. Hip Extention x15
5. Group: Back Squat
6. Group: Push Press

MOD:

Back Squat

Push Press

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Ryan V. 115-135-155(pr)/ 75-95-105(pr) 53

John R. 225-225-245(pr)/115-115-135  66

Will B. 185-185-205/135-155-155  62

Bamf 195-205-215/ 135-155-165  70

Jorge 225-245-255/95-115-115  58

Ronbo 265-285-315(jpr)15-135-140  64

Steven L. 185-185-135-75-95-105/  70

Special K. 185-185-195/115-125-135  62

Harold R. 185-215-245/95-125-155 42

Jay B. 185-185-185/95-115-135  63

Chris B. 205-205-205/115-115-115  60

OMD 225-245-245/135-135-155  92

Joker 275-295-315/135-135-155  79

Samantha G. 105-125-125/75-75-75  65

Sarge 105-125-130/70-85-85  77

Tweety Bird 65-85-95/55-60-65  61

Rick B. 205-225-235/135-155-175  72

Greg T. 135-155-155/95-105-125  36

Andres Z. 160-180-205/      52

Matthew K. 145-155-1759pr)/95-105-125(pr)  52

Mo 115-115-125/65-65-75  58

Tink 85-105-105/55-65-70  63

Suzie Burpee 85-105-105/ 55-55-55  65 @10#

Luisa 105-125-135/65-75-85  62

Bug 125-135-145/ 85-90-90  70

Missy 125-125-125/85-85-85  87

Chevy 255-275-285(pr)/165-185-195(pr) 69

Rich 255-275-135/165-185-215  92

Sandy 105-115-115/75-75-75  62

Jeremy 135-135-145/95-115-125  57

Stoner 255-275-305/185-215-225  116(15#)

Charlie 115-125-135/95-105-115  50

Louis 115-135-135/95-95-95  47

Merrick 165-185-195/135-145-145  62

Elana 105-105-95/65-65-65  58

Vinny 165-185-195/135-145-145  52(15#)

AJ 185-225-245/135-145-155  68

Cornbread 225 255-275(pr)/135-155-165  58

Chance 185-195-205/115-135-145  65

Reynold 155-165-165/95-85-85  57

Justin 185-185-185/115-115-115 75

Andres 95-95-95/85-95-115- 68

Logan J. 95-95-115/95 all sets/ 62

Bigfoot 220-235-245/100-115-135(pr) 82

Belle 75-85-100/65-75-80/ 70

Char 75-85-100/ 65-75-80/ 56

Mike J. 275-275-285/135-135-145- 85

Andy O. 205-225-235/135-145-155  82

Mike C. practice/95-95-105  55

Grizz 255-265-265-/ 135 sll sets  65

Wonder W. 155 all sets/ 95 all sets  74

Daniel T. 165-185-185/95-95-105   69

Silverback 245 all sets/ 135-135-90

Quentin 165-185/135 all sets 80

Amish 240-255-270/135-165-175 87

Will J. 255 all sets/ 135 all sets/ 84

Andrew W. 155-165-205/135 all sets 85

Logan 245/135-155-155 80

Chris W. 155 all sets/ 95 all sets 67

Flex 225 all sets/ 135-155-155 76

Kendall 95-105-115/55-65-65 63

Clara 85-90-95/65-70-75 80

Charlie 65-75-80/ 45-50-50 67

Natalie 105-115-125/ 65-75-85 60

Carniovre 265-265-275/145-155-165 97

Karissa 85-95-100/65-65-70 65

Bridget 65-75-85/ 65-65-70 65

Vicky 85-105-125/55-65-65 86

Stephen 185-205-225/115-115 66 10#

Chryssi105-125-120/75-80 54

Sweet Tea 135-145-145/6575-80 90 10#

Jimbo 185-205-215/115

Fuma 245-265-275/145-155-175 893