Team Decisions...Either This or That

Today's WOD:

Either This or That...Partner Wednesday

  

Run 800m OR Farmers Walk 200m with two 45/35 lb Dumbbells

70 Kettlebell Swings 24/16 kg OR 30 Kettlebell Snatches 16/12 kg

70 Pop-Ups (burpee w/o push-up) OR 30 Burpees

70 Ring Rows OR 20 Muscle-ups

70 Hand Release Push-ups OR  30 Weighted Push-ups 35/15lbs

Run 200m backwards OR Walking Lunge to Stop sign

70 Squats OR 10 Rope Climbs

For Time.

Both partners must choose the same option. Only one works at a time but all run.

Time Limit: 25 Minutes

Warm-up:

1. Jump Rope 5 Minute AMRAP
2. Squat Jump x10
3. Shoulder Swing x10
4. Overhead Squat w/bar x10

MOD:

Ring Rows

Rope Climb

Kettlebell Swing

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

John R. 102DU 18:50 with Terry

Joker 105DU 15:41 with Will

Terry 76DU 18:50 with John R.

Steven L. 60DU 15:22 with Bill

Jessica D. 420 S. 23:46 with Joslyn

Joslyn S 433S 23:46 with Jessica

Heath P. 93DU 21:05 with Marcus

Will B. 30DU 15:41 with Joker

Marcus 400S 21:05 with Bill

The Sicilian 260S 22:04 with Ronbo

Beca B. 20DU 15:35 1/2 Alone

Joe L. 95S 21:44 with Special K.

Special K. 55DU 21:44 with Joe

OMD 228DU 10:57 with Collin

Rick B. 22DU 16:15 with Harold

Harold 61DU 16:15 with Rick

Samantha G. 324S 21:54 with Coco

Coco 320S 22:54 with Sam

Matthew K. 17:32 with traveler

Sarge 19:21 with Sarge

James B. 19:21 with Sarge

Sandy S. 10DUs 19:04 with Luisa

Erin 420S 19:05 with Charlotte

Charlotte 4DU 19:05 wit Erin

Luisa 80DU's 19:04 with Sandy

Chance 197DU 11:50 with Rich

Road Runner 70DUs 14:06 with Craig

Craig 45DU 14:06 with Roadrunner

Rich 200DU 11:50 with Chance

Jessica H. 28DU 24:23 with Kim

Kim Possible 61DU 24:23 with Jessica

Amish 405DU 15:11 with Rutrow (Amish-most Doubleunders!)

Rutrow 350S 15:11 with Amish

Cornbread 185DU 15:48 with Casey

Jimmy 703S 10:42 with Andy

Andy O 256DU 10:42 with Jimmy (fastest team time!)

Alex M. 545S ? with Daniel T.

Daniel T. 380S ? with Alex

Casey 178DU 15:48 with Cornbread

Lindsey S. 450S 23:24 alone 1/2

Stoner 220DU 12:20 with Carnivore

Ryan V. 38DU 21:24 with Joey

Joey B. 403 Singles 21:24 with Ryan

Tarah R. 512 singles 20:06 with Jami

Justin T. 161 DU 12:12 with John

Carnivore 200DU 12:20 with Stoner

Bug sub 20:06 with Tarah

John H. 231DU 12:12 with Justin

Firecracker 130DU 15:53 with Monkey

Vista 18:51 with BMR

Monkey 218DU 15:53 With Firecracker

Allison J. 150S 21:23 with Susie

Stephen M. 14:57 1/2 alone

Jeff P. 70DU 16:22 with Chris

Bridget 17:52 with Natalie

BMR 18:51 with Vista

Chris C. 16:22 with Jeff P.

Megan 18:36 with Danielle

Natalie A. 17:52 with Briddget 

Susie Burpee 21:23 with Allison

Jimbo 260DU 12:20 with Silverback

Silverback 75DU 12:20 with Jimbo

Aaron 400S 15:35 with Corey

Mary F. 233S 18:34 1/2 alone

John M. 560S 17:17 ith Andres

Andre 55DU 17:17 with John

Jenna M. 207DU 15:30 with Lindsey

Supergirl 198DU 16:40 with Wonderwoman

Lindsey B. 127DU 15:30 with Jenna

Corey B. 15:35 with Aaron

Wonderwoman 165DU 16:40 with Supergirl

Geoff B. 380DU 18:11 with Elizabeth

Tony C. 553S 13:21 with Miquel

Stefan W. 57DU 13:03 with Alex

Alex P 489S 13:03 with Stefan

Ashley H. 420 S. 15:30 with Michael

Eliabeth W 145S 15:30 with Geoff

Miquel D. 500S 13:21 with Tony

Michael J. 95DU 15:36 with Ashley

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

Running isn't enough

Today's WOD:

Run 800m 

35 GHD Sit-ups

35 Kettlebell Swing 24/16kg

35 Push-up (Hand Release)

Run 800m 

  

For time.

Time Limit: 18 Minutes

Last on: 10 05 11

  

Followed by:

  

Rope Climb 3 Minute AMRAP

Warm-up:

1. Pacer Run 400m
2. Walk: Outside,Inside,Heel, Toe
3. Push-up (Hand Release)x13
4. Front Squat w/bar x10
5. Cobra 3x for 10 seconds
6. Ring Dip x13

MOD:

Pose Running

GHD Sit-up

Kettlebell Swing

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Bamf 14:45(pr)

Ronbo 18:00 scaled

Steven L. 17:07 scaled

Special K. 19:37 / 3

Andrew S. 22:10 / 7 scaled

Rick B. 15:19 /5 scaled

Harold R. 17:27/4 scaled

Chris W. 16:19 / 6

Matthew K. 15:40 / 4 scaled

Professor 12:11 / 

Rich 10:40 / 8

Bridget 15:14 scaled / 15 scaled

Char 15:42 / 2.5 scaled

Jeremy 16:10 scaled/ 2.5

Grier 15:55 scaled/ 2.5

Mike C. 13:09 scaled / 3.5

Vinny 18:00 scaled

Corey 16:50 scaled / 2

Jeannette 19:28 scaled/ practice

Joker 11:11(pr) 

Carlos N. 14:07 /4

Kirby 17:07 scaled/ 

Amish 11:20/ 5.5

Tiger 13:16/ 6

Rutrow 13:13/6.5 scaled

Sweet Tea 13:53/ 10 scaled

Daniel T. 16:17/ 1

Flex 13:44/ 1

BMR 13:15 scaled/subbed

Standard 19:00 scaled

Will B. 14:35/ 4

Slash 17:29/ 14 scaled

Karissa H. 23:23 /

Cornbread 19:25/ 3.5

JuJu 18:02 scaled/subbed

Carnivore 10:01 (fastest time) /8

Mighty Mouse 14:13(pr)

Will R. 14:35

Allison 20:55/ 8 scaled

Samantha 18:57 scaled/ 15 scaled

Logan 16:53 scaled/ 1

Dylan 17:24 scaled 3.5 scaled

Mary 15:25 scaled/ 15 scaled

Brian 15:15/ 6

Jorge 16:40/ 3 scaled

Lindsey 15:15 scaled/ 3 scaled

Captain 15:27 / 2 scaled

El Diablo 13:07/ 5

Jeff F. 13:34 scaled/ 4 scaled

Charlie 16:38 scaled/ practice

Patrick L. 14:17/ 6

Paul H. 15:57 scaled/ 9 scaled

Ana E. 16:38 scaled/ 13 scaled

Chris C. 15:04 scaled/ 5

"Easy" Partner Day

Today's WOD:

"Easy" Partner Wednesday

  

80 Overhead Squat 45/35lbs

40 V-Sit Ups

800m Row

40 Hand Release Push-ups

80 Lunges In Place w/bar 45/35lbs

40 Jumping Pull-ups

80 Hands Behind Head Sit-ups

  

1 person at a time on ALL movements

Partner will do jumping Jacks while other works

If person doing jacks stops, they Both stop

Switch as desired.

  

Time Limit: 35 Minutes

Warm-up:

1. Run 400m
2. Toes-to-Bar x10
3. Ring Dip x10
4. Hip Extension x10
5. Hang Squat Clean 10 in 10

MOD:

Hang Squat Clean

Rowing Technique

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Will B. & Josyln 25:45

Special K & BAMF 24:40

Meghan & Rick B. 22:14

Tweetybird & Samantha G. 25:10

Sarge 14:28 (1/2 single/no jacks)

Visitor & Matthew 23:11

Vista & Luisa 28:58

Bug 11:22 (1/2 reps/no jacks)

Jeanette & Francesca 26:53

Joker & Chevy 16:44

Casey & Chris B. 20:00

Jeremy 23:03 (partly with partner)

Vinny 15:00 dnf

Christina & Grizz 31:21

Amish & Rutrow 17:08

Ryan V. & Merrick 18:37

Sweet Tea & Mighty Mouse 17:51

Jeff P. & Cory B. 17:29

Jorge C. & Alex F. 18:18

Slash 19:50 (1/2 reps & Jacks)

Mr. Clean 14:30 (1/2 reps, scaled)

Flex & Geoff 16:02

Lindsey & Karissa 24:55

Monkey & Bridget 21:09

Michael J. & Ashley 27:11

AJ & Diablo 17:11

Andy & Joey 16:00

Firecracker/Supergirl 15:37 (fasted team time!)

Natalie 13:45 (1/2 reps and jacks)

Carrie/Kandall 17:52

Brian/Farrah 17:00

Allison/Captain 21:17

Pat/Chris W. 20:45

Rachit/Thomas 22:17

Andres/Chris C. 22:14

Alexis 22:03 (1/2 reps and jacks)

Run, GHD, KBS, PU, Run

Nice push-up Courtney!

Today's WOD:

Run 800m 

35 GHD Sit-ups

35 Kettlebell Swing 24/16kg

35 Push-up (Hand Release)

Run 800m 

  

For time.

Time Limit: 18 Minutes

  

Followed by:

  

Glute Ham Raises 6-5-4

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Sit-up x20
4. Pose: Wall Drill 2x20
5. Push-up (Hand Release) x10
6. Hang Power Snatch x10

MOD:

GHD Sit-ups

Kettlebell Swing

Running Mechanics

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Ronbo 18:00 Scaled

Courtney 15:20 

Will B. 15:45 Scaled

Bamf 15:30 

Sicilian 18:00 Scaled

Standard 15:00

Blake 14:15 Scaled

Krissy 16:15 Scaled

Diandra 15:33 Scaled 

Joker 12:35

Stephen 17:40

Mike 14:20 Scaled

James 13:30

Professor 12:06

Jaimi 19:56 Scaled

Mighty Mouse 15:03

Ox 17:01

Charlie 18:00 Scaled

Sandy 18:00 Scaled

Cornbead 16:16

Joey 12:23

Charlotte 16:39 Scaled

Belle 17:42 Scaled

Sarge 19:27

Lizzie 15:20

Chevy 13:42 Subbed

Andrew 15:40 Scaled

Sara D. 13:40 Scaled

Madeline 15:16 Scaled

Ian 13:26 Scaled

Sam 18:35 Scaled

Tuffy 16:27 Scaled

Marcelo 15:03 Scaled

Chryssi 21:19 Scaled

Carolyn 15:37 Scaled

Stephen 18:17 Scaled

Susie Burpees 17:54 Scaled

Natalie 17:55 Scaled

Lily 16:43 Scaled

Jason 17:30 Scaled

KitKat 16:31 Scaled

Carnivore 10:31

Monkey 14:21

Super Girl 15:36

Firecracker (Rachel) 12:31

Couchfit 16:18

Wonder Woman 14:55

Danny 13:01

Nicole 15:31

OMD 11:57

Counselor 15:05

Abs 16:10 Scaled

Joey B. 12:14 Scaled