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

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 

Thrusters and Push-ups (weighted!)

Today's WOD:

6 Thrusters 110/75lbs

6 Weighted Push-ups 35/15lbs

   

6 Rounds for time.

Warm-up:

1. Row 3 Minutes
2. Samson Stretch
3. Rack Stretch
4. Front Squat x10 with bar
5. Split Jerk 10 in 10

MOD:

Thrusters

Weighted Push-ups

Post-WOD:

Hollow Body Rock 3 minute AMRAP

Plantar Fasciitis

CFTally Athlete Results:

Jolly Green 19:38 / 58

Cornbread (Brennan F.) 17:17 Scaled / 70

Bill L. 14:56 Scaled / 75

Lauren M. 11:03 Scaled / 45

Becky 8:14 Scaled/Subbed

Kim Possible 

Aislinn 11:15 Scaled

Jimbo 12:30

Little T 7:39

Brian M. 10:10 Upscaled / 51

Rubberman 8:12 / 57

Theresa F. 9:00 Scaled / 75 Scaled

Ugogirl 8:25 / 38

JuJu 9:16 Scaled / 43

Susie Burpees 7:56 Scaled / 25

Thad 15:54 Scaled / 36

Counselor 7:19 Scaled / 25

SpeedRacer 15:00 Scaled / ??

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

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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