Kettlebells & Push-ups then a double Tabata!

Today's WOD:

Kettlebell Swing 24/16kg

Push-ups

  

45,35, 25, 15, 10 Reps for time.

  

Last on: 08 02 11

Time Limit: 20 Minutes

  

Followed by:

  

Alternating Tabatas:

Pull-ups & Sit-ups

Warm-up:

1. Jump Rope 3 minutes
2. Shoulder Swing x10
3. Push-ups x5
4. Front Squat W/Bar x10
5. Hang Clean & Jerk 10 in 10

MOD:

• Hang Clean
• Kettlebell Swing
• Push-ups 

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Merrick S. 19:17 RX / 120 RX

Silverback 12:58 RX / 126

Josyln S. 1931 RX / 118

Will B. 18:10 RXX / 117 RX

Aaron D. 19:34 RX / 77

Steven L. 19:26 RX / 146

Heath P. 20:00 DNF / 70

Special K. 20:00 DNF / 83

Becca B. 17:33 RX / 124 

Marcus P. 20:00 DNF / 75 

BAMF 19:40 RX / 123

Sicilian 20:00 DNF / 101 

Terry B. 19:25 RX / 102 RX

Megan F. 17:12 RX/ 122 

Coco 18:03 RX / 125 

Heather S. 15:33 / 114

Collin L. 10:00 RX / 109 RX (fastest time)

Ana J. 15:48/ 118

Dustin J. 19:22 RX / 124 RX

Jenna M. 16:00 RX/ 124 RX

OMD 10:54 RX / 133 RX

Craig B. 14:30 / 111RX

Char 17:27 RX / 94

Belle 21:16 RX/ 100

Sarge 21:34 RX / 144

Little G. 17:25 RX/ 119RX 

Jimbo 23:50 RX/ 155RX

El Diablo 17:01 RX/ 122 RX

 Sandy S. 20:00 DNF/ 77

Fuma 14:29 RX/ 90 RX

Lindsey S. 20:04/ 86

Natalie A 18:28 RX/ 85

Luisa 19:16 RX/ 85

Mighty Mouse 14:30 RX / 124 RX

Chris W. Dub 20:00 DNF /87 RX

Amish 11:31 RX / 180 RX (most reps tabata)

Rutrow 15:29 RX/ 110

Jessica H. 15:58 / 70 

Captain 14:28 RX/ 123 RX

Miquel D. 22:05 RX / 103 RX

Casey S. 17:50 RX / 123 RX

Daniel T. 20:55 RX / 87 RX

Carie S. 13:53 / 104

Megan M. 16:57/ 112

Susie Burpees  17:21 / 123

Allison J. 18:08 RX/ 83

Abs 14:40/ 120

Jeff F. 19:18 RX/ 90

Robert B. 20:00 DNF / 76

Darren D. 20:00 DNF / 77

Monkey 13:06 RX/ 153 RX  (most reps girl tabata)

Bridget M. 16:56 RX/ 141 

Jeremy J. 20:00 DNF / 65 RX

Mike C. 17:29 RX/ 139 RX

Karissa H. 19:37 RX/ 130

Chris F. 20:00 DNF / 70

Stoner 12:59 RX (23Kg) / 155 RX

Firecracker 13:00 /134 RX (fastest girl time)

Jimmy L. 13:28 RX/ 140 RX

Chris 16:40/ 111 RX

Brian S. 16:50 RX/ 78 RX

Greg H. 20:00  RX

Neighbor 18:36/ 90 RX

John M. 16:50/ 110

Joey B. 15:16 RX/ 130

Ana 19:29 RX / 102

Mike J. 16:17 RX/ 111 RX

Paul H. 21:03 RX/ 92 RX

Station Partner WOD

It's not easy stepping up on a tall box with a heavy kettlebell!

Today's WOD:

Partner Station WOD

  

60 Slamball 25/15lbs

60 Step-ups w/kettlebell 24/16kg,24/20"

60 Push-ups with Dumbbell Row 25/15lbs

60 Side Jump Over Medicine Ball

  

Sprint to stop sign in between each station.

One person works at a time EXCEPT when all run together.

Time limit: 30 minutes.

2 teams at each station.

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer Run 400m
3. Chin-up x10
4. Bridge Hold x3
5. Toes-to-Bar x10

MOD:

Slamball

Pushup w/ Dumbbell Row

Step-up

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Standard & Terry 18:00

BAMF & Will B. 14:25

Sicialian 19:10 scaled

Special K. & Steven 20:25

Becca & Jessica D. 17:05

Heather S. & Natalie A. 17:09

OMD & Collin 11:55

John R. & Harold R. 15:49

Joker 8:30 (single)

Tweetybird & Sam G. 17:09

Andy 8:15 (single)

Blas & James B. 13:49

Little G. & Sarge 16:11

Tara R. & Craig 15:12

Char & Belle 18:26

Elizabeth & Charlie 23:06

Tommy F. 7:47 (single)

Susie Burpee & Carrie S. 15:19

Sandy S. & Jeanette G. 17:49

Bug & Luisa 13:59

Emory & CoCo 14:50

Roadrunner & Bigfoot 14:03

Mighty Mouse & Kim Possible 15:20 scaled

Megan F. & Stevan 17:00

Monkey & Marcus 19:57

Chance & Amish 11:14 (fastest team)

Jeff P. & Casey S. 13:43

Bridget & Karissa 16:56

Chris B. 10:43 (single)

Jay B. & Miquel 12:07

Jeff F. & Merrick 11:49

Mike C. & Chris C. 12:46

Slash & Wonderwoman 15:22

JuJu & Cornbread 17:00 scaled

AJ G. & Brian S. 12:58

Ashley H. & Mike J. 13:36

Hallie & Dylan 22:51

Allison J. & Neighbor 18:29

Andres R. & Katie H. 17:33

Jimbo & El Diablo 13:34

Lindsey J. & Darren 21:40

Alex & Lee D. 18:37

Ryan M. 13:13 (single)

Fuma & Sam P. 15:13

Thomas W. & Gustavo 18:55

A Push-up Party!

Today's WOD:

20 One Arm Push-ups (Alternate)

20 Elevated Push-ups 24/20"

20 Clapping Push-ups

20 Diamond Push-ups

20 Weighted Push-ups 35/15lbs

20 Push-up to side Plank

20 Push-ups

  

Not for time; for reps completed and counted.

140 total reps possible

If you get more then 2 no reps in a movement then you move on to next movement

Warm-up:

1. Walking Lunge x30
2. Shoulder ROM
3. Ring Dips x10
4. Squat x20
5. Hang Squat Snatch 10 in 10

MOD:

Hang Squat Snatch

Push-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Logan J. 133

Sarge 131 scaled

Standard 102

BAMF 122

Ronbo 126

Heath P 94 scaled

Terry B.

Will B. 140

Steven L. 113

Marcus 134 scaled

Becca 140 scaled

Special K. 120 

Rick B. 140

OMD 140

Joker 140

Sicialian scaled

Harold R. 121

Melissa O. 102 scaled

John R. 131

Heather S. 122 scaled

Collin L. 140

Andrew S. 110

Samantha G. 118 scaled

James 140 scaled

Jeremy 50 scaled

Jeanette 140 scaled

Bug 140

Rich W. 140

Chevy 140 

Amish 140

Alisa 140 scaled

Andres R. 140 scaled

Corey B. 140

Sandy S. 140 scaled

Craig scaled

AJ 140 scaled

Merrick S. 140

Roadrunner 140

Tommy V. 140

Jessica H. 140 scaled

Kirby 140 scaled

Luisa 140 scaled

Mighty Mouse 140

Fuma 132

Thor 123

Samantha P. 120 scaled

Ryan V. 133

Daniel T. 122

Silverback 140

Monkey 140

Carnivore 140

Chris W. 105

Geoff B. 140

Lee 137

Jeff P. 140

Slash 81 scaled

Megan F. 80 scaled

Mike C. 140

Bridget M. 80 scaled

Natalie A. 80 scaled

Mo L. 140 scaled

Lindsey B. 140

Captain 100

DJ 140 scaled

El Diablo 115

Dave G. 129 scaled

Andy O. 140

JuJu 70 scaled

John M. 134

Jenna M. 110

Alex P. 140

Andres R. 140

Chris C. 140

Jimbo 140

Dave 123 

Running Cindy

Today's WOD:

1.5 Mile Run (2,400m)

then:

5 Rounds Cindy

5 Pull-ups

10 Push-ups

15 Squats

400m run

  

For time.

  

Time Limit: 30 minutes

Warm-up:

1. Pacer Run 200m
2. Glute Ham Walk x20
3. Pull-up x10
4. Push-up x10
5. Squat x10
6. Split Jerk 10 in 10

MOD:

Split Jerk

Pose Running

Kipping Pull-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Will B. 18:40

Joslyn S. 25:51 Scaled

Special K 25:34

bamf 24:13

Ronbo 25:14 Subbed

Steve L. 25:51 Scaled

BMR 22:49 Scaled

OMD 16:42

Samantha 29:30 Scaled

Joker 19:28

Collin 18:21

Heather 21:55

Rick B. 20:14

Professor 16:58

Amish 18:05

Matthew K. 22:11

Rutrow 22:21 Scaled

Luisa 25:02 Scaled

Chevy 19:44

Mighty Mouse 21:01

Ox 22:57

Chris W. 24:00

Alisa 24:35 Scaled

Jorge C. 22:40 Scaled

Charlotte 25:02 Scaled

Belle 28:05 Scaled

Grier 28:25 Scaled

Kim Possible 24:45 Scaled

Kirby 20:33 Scaled

Reynold 17:30

CouchFit 23:31

Logan J. 22:35

Vista 23:41

Alexis 30:00 Scaled

Mo L. 24:40 Scaled

Sweet Tea 25:25 Scaled

Flex 20:21

Susie Burpees 27:23 Scaled

Slash 27:23 Scaled

Charlie Girl 28:02

Karissa H. 28:19 Scaled

Becca 19:00 Scaled

Cornbread 23:53

Corey B. 22:45

Lindsey B. 23:05 Scaled

Stoner 17:16

JuJu 28:37 Scaled

Brian S. 20:46

Jeff F. 20:40

Chris C. 20:23

Ana E. 23:41 Scaled

Paul H. 20:41

Patrick L. 19:15

Dylan W. 24:22 Scaled

SilverBack 16:29

Colin F. (Traveler) 16:39

Ring Work and a little Tabata...

Today's WOD:

Volume Work: Muscle-up

  

Followed by:

  

Push-up

Squat

  

16 tabata rounds and alternate movements.

Score total number of reps.

Warm-up:

1. Run 400m
2. Squat Jumps x20
3. Strict Pull-ups x10
4. Squat Stretch 10 second hold
5. Bear Crawl x2

MOD:

Burgener Warm-up

Muscle-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Joslyn 40 dips, 60 rows scaled 78

Ronbo 60 rows, 660 dips scaled 160

Steven L. 38 rows, 38 dips scaled 166

Special K. 40 dips/ rows  160

Chryssi M. 40 rows and dips scaled 125

John R. 22 rows and dips, 196

Jill R. 20 dips, 40 rows scaled 105

Gustavo 40 rows, 26 dips scaled 108

OMD 20 Muscle Ups  277

Harold 32 dips, 60 rows scaled 136

Andrew S. 30 dips 40 rows scaled  145

Tweety Bird 40 rows, 40 dips scaled 128

Jenna M. 30 dips 40 rows red 182

Jorge 20 pu, 26 dips scaled  192

Mo 20 pu 20 dips scaled 177

Daniel 20 pu, 20 dips  225

Francesca 20 pu, 20 dips  scaled 151

Lewis 20 pu, 20 dips  scaled 116

Merrick 16 Muscle ups  218

Little G. 19 pu, 20 dips scaled 205

Bamf 40 pu, 40 dips scaled 158

Jeannette 20 dips  scaled 107

Bug 32 pu, 20 dips scaled 250

Rich 22 Muscle Ups  331

Rick 20 transitions scaled 230

Sandy 20 dips scaled 168

Mr. Clean 40 pu, 40 dips  144

Andy 38 muscle ups  271

Tiger Mu/Transition practice  scaled 217

Belle 20 dips, 15 pu scaled 160

Char 18 dips/ 20 pu scaled 163

Mighty  Mouse 40 L-sit subbed/scaled 

Kirby 20pu, 18 dips scaled 150

Thomas 20 pu, 19 dips 196

Reynold 36 pu, 30 dips  170

natalie 20 dips, 18 pu  150

Charlie 16 pu, 20 dips 111

Stephen M. 20 pu, 33 dips 175

Krie 20 pu, 20 dips 104

Eric 20 pu, 22 dips 157

Katie 20 pu, 20 dips 130

Casey S. 25 pu, 25 dips 173

Logan L. 30 pu, 30 dips scaled 203

Andrew W. 20 pu, 30 dips 244

Stoner    265

Will J. 40 pu, 40 dips 209

Flex 40 pu, 40 dips scaled 246

Rutrow 20 pu, 60 rows, 200

Amish 15 muscle ups 252

Becca 20 pu, 6 rows 216

Professor 12 muscle ups 267

Jeff P. 40 dips, 29 pu scaled, 177

Carnivore 35 muscle ups 250

Allison J. 40 pu, 40 dips 176

Monkey 1 muscle up , (19 dips, 38 rows scaled)  226

Bridget M. 20 pu, 20 dips scaled 169

Greg T. 15 muscle ups  110

Lindsey B. 40 dips, 40 pu  150

Corey B 40 disp, 40 pu scaled 235

Susie Burpees 20 dips, 20 rows scaled  190

Michael D. 40 scaled 168

Slash 20 dips 20 rows scaled 168

Michael J. 60 Dips/Rows scaled  205

Wonder Woman 20 ring trainer 20kg scaled/ 269

Brian S. 40 rows, 20 dips 170

Susan S. 20 dips/rows scaled 132

Supergirl 25 dips/40 pu scaled 257

Carrie S. 20 dips, 20 pu scaled 140

Rachit P. 55 dips, 55 pu scaled  176

Samantha P. 20 dips, pus scaled 165

Neighbor 40 dips 40 pu scaled 167

Collin L. 40 dips 40 pu scaled 203

Heather S. 20 dips 20 pu 157

JuJu 20 dips 20 rows scaled 152

Fuma 25 dips 25 pu scaled 236

Chance 41 Muscle ups 230

Alex B. 20 dips 20 pu scaled  217

El Diable 20 transitions scaled 239

Jimbo 51 Muscle ups 227

Geoff 24 Muscle ups 217

Sam G 20 dips 20 pu scaled 157

Elizabeth W. 20 dips  20 rows 117

Paul H. 40 rows 40 dips scaled 189

Ana E. 20 rows 20 dips 169

Kobert B. 40 rows 40 dips 175

Darren 40 pu 40 dips scaled 199

Chris C 40 rows 40 pu 153

Matt K. 20 rows 20 dips  173