Lots of handstands then rings!

Today's WOD:

50 Wall Get-ups

  

Immedately followed by:

  

5 Rounds for time of:

  

5 Ring Dips

5 Skin-the-Cats

2 Back Levers

2 Front Levers

  

Time Limit: 20 Minutes

Warm-up:

1. Row 300m
2. Burpee Wave x10
3. Shoulder Swing x10
4. Shoulder ROM

MOD:

• Wall Get-ups
• Skin-the-Cat
• Back Lever
• Front Lever

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

The Sicilian 2 Rounds

Will B. 2 Rounds RX

Jeremy J. 1 rounds 5 skin the cat

Steen L. 2 rounds 2 back levers

Heath P. 1 rounds

Jenna M. 3 rounds

Ryan M. 4 rounds 5 ring dips

Dustin J. 2 rounds 2 back levers

Ana J. 19 :45

Charlie 1 round 2 skin the cat

Jackie A. 1 round 5 dkips 1 skin the cat

James B. 3 rounds 2 back levers

Matthew K. 1 round 3 skin the cats

Joker 14:25

Krissy H. 3 rounds 3 skin the cats

Sandy S. 3 rounds 3 skin the cats

Tony C. 3 rounds 2 candlesticks

Mo. L. 3 rounds 4 skin the cats

Thor 3 rounds 3 skin the cats

Will b. 4 rounds 1 front lever

Wonder Woman 15:00

Slash 14:40

David L. 4 rounds 2 front lever

Thomas W. 4 rounds 5 skin the cats

Vista B. 15:40

Jeff F. 4 rouns 2 skin the cats

Harold R. 4 rounds 2 back lever

Ryan V. 15:02

James L. 16:30

Time for Elizabeth

Wall balls are back!

Today's WOD:

Elizabeth

  

Clean (Full Squat) 135/95lbs

Ring Dip

21-15-9 reps for time.

  

Last on: 10 15 10

Time limit: 18 Minutes

  

Followed by:

  

Wall Ball 3 minute AMRAP 20/14 lbs

Warm-up:

1. Row 500m
2. Hip Extension x12
3. Shoulder ROM
4. Wall Ball x12
5. Rack/Squat Stretch
6. Clean 10 in 10

MOD:

Clean

Wall Ball

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Special K. 18:00 scaled /42

The Standard 17:26 scaled/39

Steven L. 18:00 /44

Ronbo 17:06 scaled /41

Will B. 18:00 scaled/48

Joslyn S. 18:00 scaled/ 27

Bamf 22:22/ 49

Harold R. 17:26/ 22

John R. 17:42 scaled/33

Joker 11:49/49

Vista 15:41 scaled/7

Megan W. 15:38 scaled/20

Bridget M. 13:57 scaled/31

Andrew S. 15:19 scaled/37

Tweetybird 16:00 scaled/20

BMR 12:43 scaled/46

Luisa 18:00 scaled/43

Matthew K. 18:00 scaled/40

Chevy 7:49 scaled/

Tiger 12:09 scaled/29

Professor 10:53/ 62

Jeremy K. 18:00 scaled/25

Vinny 13:37 scaled/16

Grier 17:28 scaled/30

Char 12:02 scaled/30

Belle 14:02 scaled/28

Alisa 12:02 scaled/29

Rutrow 11:21 scaled/25

Amish 9:24 / 68

Mike C. 14:45 scaled/48

Rich W. 8:37/

Jeannette 15:0-8 scaled/28

Kim Poss. 15:12 scaled/28

Kirby 18:00 scaled/7

Reynold 18:48 scaled/27

Grizz 17:50 scaled/40

Collin (traveler) 15:17/ 47

Will J. 14:25/55

Lewis N. 18:00 scaled/23

Flex 10:42/ 40

Rick B. 14:42/48

Sweet Tea 16:33 scaled/28

Martin (traveler) 13:50 scaled/ 26

Samantha G. 18:00 scaled/ 31

Slash 17:31 scaled/ 11

Corey B. 13:32 scaled/ 32

Lindsey B. 18:00 scaled/ 28

Karissa 18:00 scaled/ 16

Stoner 6:41/ 75

Cornbread 19:30/ 42

Brian S. 14:39/50

Jorge 15:35/ 32

Mary F. 15:17 scaled/ 5

Neighbor 18:00 scaled/ 42

Carnivore 7:58/ 61

Collin L. 17:05/ 56

Heather S. 17:58 scaled/21

Becca 12:16 scaled/ 41

Captain 18:00 scaled/ 35

El Diablo 16:09/ 55

Carlos 10:45 / 45

Chris C. 18:00 scaled/18

Mo 18:00 scaled/ 22

Dylan 18:00 scaled/24

Ox 18:00 scaled/ 44

GHD Sit-ups, Walking Lunges & Ring Dips

That's not a ring dip!

Today's WOD:

22  Sit-ups (GHD)

18 Walking Lunge Steps

12 Ring Dips

  

5 rounds for time.

  

Last on: 11 08 10

  

Time limit: 15 Minutes

Warm-up:

1. Mountain Climbers x30
2. Shoulder ROM
3. False Grip Ring Pull-ups x7
4. Ring Dips x7
5. Group: Medicine Ball Clean

MOD:

Ring Dip

GHD Sit-ups

Post-WOD:

Athlete's Choice

CFTally Athlete Results:

bamf 17:03 Scaled

Brooke 20:00 Scaled (First WOD!)

Christina 20:00 Scaled (First WOD!)

Jolly Green 20:00 Scaled

Will B. 20:00 Scaled

Stephen K. 17:30 Scaled

Andy 13:33

Harold 17:30 Scaled

Joker 13:45

Krissy 14:24 Scaled

Kristen 13:50 Scaled

Justin 13:25

Monkey 15:03 Scaled

 James 13:59

Andrew 13:31 Scaled

Belle 15:00 Scaled

Charlotte 15:00 Scaled

Cornbread 16:00

Mighty Mouse 15:06 Scaled

Sara 15:54 Scaled

Mr. Clean 15:00 Scaled

Ian 15:09 Scaled

Ryan 15:00 Scaled

Carnivore 9:10

Chryssi 15:00 Scaed

Stephen 15:00 Scaled

Alex 15:52 

Lily 15:00 Scaled

Natalie 15:00 Scaled

Devin 13:26 Scaled

Sweet Tea 12:46 Scaled

Jenn 14:53 Scaled

Samantha 15:00 Scaled

Diandra 15:00 Scaled

Sarge 15:00 Scaled

Dylan 15:00 Scaled

Jason 15:00 Scaled

KitKat 15:00 Scaled

Danny 17:35

Nicole 15:00 Scaled

Karissa 14:53 Scaled

Dianesque

Nice hand-release push-up Ian!

Today's WOD:

Deadlift 225/155lbs

Ring Dips

Push-ups (Hand Release)

  

21-15-9 reps for time.

  

Time limit: 20 minutes

Warm-up:

1. Jump Rope 3 Minutes
2. Reverse Hyper x15
3. Shoulder ROM
4. Sit-up x15

MOD:

Deadlift

Ring Dips

Push-ups (Hand Release)

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

The Standard 15:07 Scaled

Cornbread 17:58

Phillip 12:25

bamf 15:07 Scaled

Ronbo 13:54 Scaled

Tuffy 12:53 Scaled

Matt 18:13 Scaled

The Scilian 20:00 Scaled

Joker 6:29

Andy 9:08

OMD 6:25

Krissy 14:02 Scaled

Tweety Bird 13:35 Scaled

Blake 14:34

James 13:28 Scaled 

Chevy 14:40

Charlie 17:06 Scaled

Sandy 15:56 Scaled

Mighty Mouse 18:58 Scaled

Stoner 5:45

Joey 8:15 Scaled

Kim Possible 6:46 Scaled

Andrew 20:00 Scaled

Zach 10:28 Scaled

Ian 16:45 Scaled

Ox 14:44 Scaled

Alisa 13:49 Scaled

Madeline 11:43 Scaled

Jimbo 10:54

Counselor 8:48

Lily 13:24 Scaled

Natalie 12:25 Scaled

Happy 8:48 

Joey 8:15 Scaled

Kim Possible 6:46 Scaled

Andrew 20:00 Scaled

Zach 10:28 Scaled

Ian 16:45 Scaled

Ox 14:44 Scaled

Alisa 13:49 Scaled

Monkey 13:09 Scaled

Jason 16:35 Scaled

Carnivore 6:53

WonderWoman 13:20 Scaled

Rachel 17:48 Scaled

Couchfit 13:59 Scaled

Alex 12:42

KitKat 14:37 Scaled

Nikki 16:48 Scaled

Karen 15:45 Scaled

Danny 20:00 Scaled

Nicole 12:25 Scaled

Yep!

Today's WOD:

Run 800m

25 Burpees

25 Ring Dips

25 Chin-ups

25 Burpees

  

For time.

  

Time limit: 14 minutes

Warm-up:

1. Run 400m
2. Walk: Outside,Inside,Heel, Toe
3. Shoulder ROM
4. Rack Stretch
5. Snatch 10 in 10

MOD:

Burpees

Ring Dips

Chin-ups

Post-WOD:

Personal Challenge Work

Stretch: Hip

CFTally Athlete Results:

Professor 11:48

Jolly Green 14:00 Scaled 

Samantha 14:00 Scaled

BAMF 14:00 Scaled

Cornbread 18:00

Andy 9:59

Patrick 10:25

Mike 13:42 Scaled

Joey 7:59

Shelby 14:00 Scaled

Km Possible 13:38 Scaled

Mighty Mouse 14:51

Zach 11:47 Scaled

Flex 12:39

Carnivore 9:27

Sweet Tea 13:53 Scaled

Slash 14:00 Scaled

Will 12:19 Scaled

Susie Burpees 14:00 Scaled

Alisa 14:00 Scaled

Lauren 14:00 Scaled

Karen 14:00 Scaled

Monkey 13:56 Scaled

Carlos 9:58

Phillip 11:10

Lizzie 13:55 Scaled

Alex 13:20

Ian 14:00 Scaled

Upman 15:15

Tony 12:30 Scaled

Counselor 11:14

Wonder Woman 13:56 Scaled

Jorge 14:00 Scaled

Rachel 13:19 Scaled

Stoner 7:57

Jimbo 9:01

Devin 12:42 Scaled

JenKen 12:09 Scaled

Nicole 14:00 Scaled

Danny 11:39

Lily 14:00 Scaled