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 

Can you finish one round?

Lots of work on the pull-up/chin-up bars!

Today's WOD:

Run 400m

75 Push-ups

50 Pull-ups

25 Strict Chin-ups

Run 800m

15 Weighted Chin-up 45/15 lbs

15 Chest-to-bar Pull-ups

15 Clapping Push-up

  

20 Minute AMRAP

Warm-up:

1. Run 400m
2. Walking Lunge w/rotation x20
3. Shoulder ROM
4. Walk: Inside, outside, heel, toe
5. Pose: Wall Drill 2x20
6. Group: Burgener Warm-up x2

MOD:

Running Mechanics

Chest-to-bar Pull-ups

Clapping Push-ups

Post-WOD:

Personal Challenge Work

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Courtney 200m Scaled

Brooke 25 Pull-ups Scaled

Ryan 15 Chin-ups

Ronbo 11 Chin-ups Scaled

Will 400m Scaled

Jolly Green 7 Chin-ups 

BAMF 7 Chin-ups Scaled

OMD 1 Weighted Chin-ups

Mike 10 Weighted Chin-ups Scaled

Harold 400m Scaled

Stephen 600m Scaled

Andy 700m Scaled

Chevy 21 Chin-ups

Tiger 400m Scaled

Luisa 400m Scaled

Mr.  Clean 800m Scaled

Jorge 400m Scaled

"L" Bigfoot 1 CTB Pull-up

Kim Possible 800m Scaled

Reynold 400m Scaled

Charlie 400m Scaled

Sam 400m Scaled

Special K. 5 CTB Scaled

Stoner 1 Round

Mighty Mouse 800m

 Andrew 12 Chin-ups Scaled

Will 25 Chin-ups Scaled

Professor 1 Round + 50m

James 8 Weighted Chin-ups

Marcello 2 Weighted Chin-ups Scaled

Jaimi 400 Scaled

Stephen 400 Scaled

Sara 800 Scaled

Susie Burpee 800 Scaled

Kirby 800 Scaled

Ian 2 weighted Chin-ups Scaled

CoCo 25 Chin-ups Scaled

Slash 15 Pull-ups Scaled

Alecia 15 Chin-ups Scaled

Carlos 25 Chin-ups Scaled

Monkey 800 Scaled

Supergirl Scaled

Couchfit 3 Chin-ups Scaled

Carnivore 1 Round

Upman 800m

Gustavo 800m Scaled

Flex 800m Scaled

Jason 1 Weighted PUll-up Scaled 

Ashley 800m Scaled

Sarge 800m Scaled

Counselor 800m Scaled

Karissa 800m Scaled

Danny 3 Weighted Chin-ups Scaled

Nicole 800m Scaled

Dylan 25 Chin-ups Scaled

Joey "Chance" 11 CTB Pull-ups

Zach 400m Scaled

OX 16 Chin-ups

Cornbread 25 Chin-ups

Push-up Heaven (or Hell)

Today's WOD:

Death by Push-ups v2

10 One Arm (5 each arm)

25 Ring Push-ups

10 Clapping Push-ups

25 Diamond Push-ups

10 Elevated EROM Push-ups 

25 Push-ups (with Hand Release)

10 Weighted Push-ups 35/15lbs

  

For time. 

  

12 Minute Limit (for every minute over perform 2 Burpees)

Warm-up:

Row 3 Minutes

Shoulder ROM

Overhead Squat x10 with bar

Snatch 10 in 10

Pose: Wall Drill 4x20

Walk: Outside,Inside,Heel, Toe

MOD:

Push-up

Pose Running

Post-WOD:

Run 1 Mile (1,600m)

Roll & Stretch

CFTally Athlete Results:

Jorge Scaled / 8:50

Joker 6:32 / 7:50

Cowboy Wayne 9:41

Aislinn 12:46 Scaled / 11:12

Little T 14:46 Scaled / 10:31

Chris W. 14:47 Scaled / 9:33

Mighty Mouse 13:19 Scaled / 10:28

Levi 8:55 / 7:00

Brian 10:05

Rubberman 10:26 / 8:32

UpMan 13:40 / 10:40

Isabella 11:51 Scaled / 8:56

Susie Burpee 12:31 Scaled / 13:30

Sarge 12:17 Scaled / 13:30

Bill 13:02 Scaled / 9:48

Counselor 7:45 Scaled / 8:39

JuJu 11:44 Scaled / 10:23

Ashley 14:26 Scaled / dnf

Theresa 12:45 Scaled / 10:24

Amber 17:45 Scaled / 9:54

Squatting Time!

Brennan getting some air on those clapping push-ups.

Today's WOD:

Back Squat 3RM

  

Last on: 11 03 10

  

followed by:

  

5 Hang Power Clean 70% BW

5 Clapping Push-ups

  

7 Minute AMRAP

Warm-up:

1. Row 5 minutes
2. Samson Stretch
3. Hip/Back Extension x10
4. Reverse Hyper x10
5. Hip Mobility/Stretch x10
6. Squat w/Bar x10
7. Squat w/50% x5
8. Squat w/70% x3
9. Squat w/90% x2

MOD:

Back Squat

Hang Power Clean

Post-WOD:

Weakness Work 10 Minutes

Roll & Stretch

CFTally Athlete Results:

Brennan 135-145-155 / 6+ HPC Rounds Scaled

Joker 230-240(2)-225 Subbed Bench Press / 6 Rounds Subbed

Tweety Bird 85(1)-85-85(2) / 6 Rounds Scaled

Little T 220(1)-205(1)-195(2) / 6 Rounds

Mighty Mouse 70-80-82(2) subbed/ 7 Rounds

Kim Possible 95-100-105 / 8 Rounds Scaled

Kelly G. 160-170-175 / 5+3HPC Rounds Scaled

Chris C. 150-160-185 / 6+3 HPC Rounds Scaled (First WOD!)

Rubberman 250-260-270(1)

Happy 245-260-270(1) / 10 Rounds

UgoGirl 95-135-160 / 9 Rounds Scaled

Bill 195-205-210 / 9 Rounds Subbed

Counselor 205-215-215 / 13 Rounds

 Shelby conquering the box jump. Way to go Sarge!

Deadlifts and Deathly Push-ups

Today's WOD:

Deadlift 3RM

Last on: 08 26 10

  

Followed by:

  

"Death" by Push-ups

  

10 One Arm (5 each arm)

15 Weighted Push-ups 35/15lbs

25 Ring Push-ups

35 Push-ups (with Hand Release)

25 Diamond Push-ups

15 Elevated EROM Push-ups 

10 Clapping Push-ups

  

For time. 

  

12 Min. Cutoff (for every minute over perform 2 Burpees when finished)

Warm-up:

1. Run 1 Lap <<<  
2. Samson Stretch
3. Hip/Back Extension x10
4. Reverse Hyper x10
5. Deadlift w/Bar x10
6. Deadlift w/50% x5
7. Deadlift w/70% x3
8. Deadlift w/90% x2

MOD:

Push-up 

Deadlift

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

John 295-315-315 8:06

Sal "Sicilian" 325-345-365(M) 11:00 Scaled 

Bill 225-245-255 11:58 Scaled

Jon 315-335-345 9:26

Shawn 240-300-310 14:50 Scaled + burpees

Trey G. 295-315-315 10:21

Keith 205-215-225 14:34 Scaled + burpees (first wod!)

Nick 205-215-225 14:55 Scaled +burpees (first wod!)

Melissa 100-105-115(PR) 13:45 Scaled + burpees

Monica 185-190-195 17:15 Scaled + burpees

Joel Q. 185-195-195 12:40 Scaled

Shelby 105-110-120 14:26 Scaled

Kim"Possible" 155-165-170 10:38 Scaled

Cindy 85-95-100- 13:14 Scaled

Lizzy 100-115-125 12:48 Scaled

Isabella 100-115-125 10:21 Scaled

Teresa 125-130-135 16:55 Scaled + burpees

Susie 105-115-120 16:26 Scaled + burpees

Levi 315-315-315 12:50 + burpees

Terri 250-250-250 15:54 Scaled + burpees

Jennifer 115-125-130 11:47 Scaled

Shaun "Rubber Man" 295-300(2) 275 14:25 Scaled + burpees

Stealth 285-295-300 13:45 Scaled + burpees

Amanda U. 135-155-175  17:40 Scaled + burpees

Kelly B. 175-185-190(PR) 17:55 Scaled + burpees

Joel "Preacher Man"  ?-?-? 12:55 +burpees

Rick 285-295-300 10:37 10:37

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