Run, Rest, Repeat

Today's WOD:

Run 1,600m

Rest 3 minutes

Run 1,200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m

  

Last on: 06 24 11

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Sprint Team Run 400m
3. Squat Jump x10
4. Walking Lunge x15

MOD:

Pose Running Mechanics

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Amelia M.  8:54  6:56  4:35  2:10

Jeremy J. 6:16  4:46  8:06  1:31

Marc R. 8:22 5:52 3:56 1:48

Steven L. 8:12 6;12 3:55 1:47

Will B. 5:59 4:24 2:53 1:16

Sicilian 9:05 7:02 4:37 2:04 subbed row

Joslyn S. 8:16 6:18 4:20 1:54

Special K. 8:12 6:50 4:23 1:51

Andrew S. 7:59 6:40 2:27 1:46

Dustin J. 7:53 5:37 3:27 1:27

Ana J. 9:19 6:32 4:17 2:02 subbed row

Kelsey B. 8:49 6:57 4:36 2:09

Carden 11:55 8:0 6:25 2:36 subbed part ow

Rick B. 6:58 5:10 3:29 1:24

James B. 8:18 6:05 4:02 1:40

Will 6:14 4:47 3:14 1:13

Chryssi 11:33 9:53 6:15 2:36

Mackindey 8:59 6:54 4:48 1:51

Shann 11:10 9:20 5:32 2:43 subbed part row

Matt K. 8:51 6:19 4:26 1:53

Craig 5:59 5:00 3:22 1:28

Roadrunner 5:31 4:40 3:13 1:18

Marcelo 6:37 5:08 3:36 1:27

Jackie 8:35 8:10 5:15 1:47

Belle 9:43 7:49 5:16 2:16

Carolina 10:58 10:01 DNF DNF

Sam 7:03 5:15 3:44 1:30

Brian C. 7:10 5:19 3:38 1:33

Vista 6:03 4:32 3:00 1:22

Corey B. 8:32 6:40 4:26 1:40

Lindsey B. 7:57 6:32 4:24 1:39

Grizz 8:20 6:37 4:24 1:53

Logan J. 7:52 6:21 3:50 1:30

David G. 6:52 5:32 3:37 1:22

Jillian T. 8:45 7:45 3:49 1:46

Molicioius 10:11 7:50 6:15 3:04

David L. 9:12 DNF injured

Susie Burpees 10:05 7:50 5:12 2:06

Slash 10:04 7:50 5:12 2:30

Neighbor 8:48 6:24 4:45 2:08 subbed part row

Dave G. 7:19 5:44 3:53 1:50

Wonderwoman 9:10 7:20 4:58 2:20

Brian S. 7:30 5:45 3:52 1:50

Chris C. 7:33 5:39 2:40 1:36

Elizabeth W. 8:45 6:38 4:29 2:15 subbed part row

Dylan 9:15 7:22 5:09 2:26

Ryan W. 7:00 5:23 3:46 1:31

Jonathan E. 8:10 6:37 4:32 2:10

More Squatting. It's good for you!

Lift:

Back Squat

  

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

Run 2 miles

For time.

Time Limit: 20 Minutes

Warm-up:

1. Group Tabata
2. Reverse Hyper x10

MOD:

• Back Squat
• Pose Running

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Amelia Practice / 18:58

BAMF 135 165 180 (10) / 15:46

 Marcus 185 215 255 (6) / 22:53

JOker 235 275 305 x6 / 15:25

Ronbo 190 220 270 x10 / 16:14 subbed

Will b. 135 165 195 x5 / 12:35

Steven . 135 155 175 x7 / 17:42

Sicilian 175 205 255 x5 / 15:20 subbed

Special K. 155 180 200x5 / 17:40

Miles 135  185 235 / 19:55

OMD 175 205 225 x5 / 13:29

John R. 160 185 210 x10 / 15:34

Harold R. 185 215 240x7 / 18:56

Dustin J. 205 235 265x5 / 16:39

Ana J. 105 105 105x5/ 18:20 subbed

Chryssi 85 95 105x9/ 22:47

Lindsey 80 95 110x8/ 17:38

Bridget 90 105 120x10/ 17:13

James B. 155 175 165x7/ 17:08

Sam D. 135 155 185x10/ 15:00

Thor 135 155 175x?/ 15:03

luisa 85 100 110x10 / 19:25 (run/row)

Roadrunner 135 150 175x5/ 14:58

Professor ?/ 16:54

Char 85 100 110x?/ 20:29/ row/run

Kristy 70 80 90x?/ 22:00 row/run

Belle 85 100 110x? / 22:30 row/run

Sweet Tea 90 105 120x9 / 17:38

Caralina B. practice @55/ 11:20 subbed scaled

Sharon practice @55 22:22

Mighty Mouse 65 75 85x10/ subbed 2krow

Merrick 145 165 185x? / 15:21

Mat K. 135 155 175x6/ 18:00

Grizz 195 225 255x5/ 18:22

Dan T. 145 165 185x? / 18:02

El Diablo 125 145 160x15/ 15:32

Captain 95 105 120x9/ 19:07

Rick B. 160 180 205x10/ 14:36

Will J. 175 180 265x7/ 13:47

David L. 325 375 405x? / 15:05 scaled 

Slash 75 85 95x5/ 20:52

Lindsey B. 75 85 95x? / 17:88

Corey B. 135 185 205x? / 18:26

Allison J. 110 135 145x? 24:43

Dave G. 85 95 105x? / 15:40

Susie Burpees 75 85 95x?/ 20:52

James L. 185 205 235x?/ 13:05

Andy O. 185 205 235x?/ 14:05

Chris K. 95 15 115x? / 18:58

Supergirl 110 135 145x?/ 19:29

Ryan V. 135 160 170x? / 16:28

David G. 135 155 175x?/ 14:24

Jeremy J. 125 155 155x? / 14:41

Daniel S. 95 125 155x?/ 17:21

Mary F. 35 45 55x?/ 18:50 (2 miles?)

Brian S. 175 205 225x?/ 15:52

ach S. 95 115 135x?/ 14:47

? C. 115 135 155x?/ 14:26

Juju 35 45 55?/ 16:49

Firecracker  ? / 15:38

Alex P. 115 135 155/ 16:40

John M. 115 135 155x?/ 13:34

Michael J.235 275 295x?/ 13:06

Ana E. 85 100 110x?/ 19:00

Paul H. 165 195 220x?/ 16:09

Jackie A.65 75 85x?/ 19:06

Terry B. 135 155 175x?/ 15:27

Chris B. 145 175 195x?/15:50

Jay B. 145 175 195x?/16:15

Casey S. 125 135 144x?/13:42

Ashley H. 95 110 125x?/18:10

Elizabeth W. 85 100 110x?/ 23:24

Doubles Unbroken

Today's WOD:

Doubleunders

Maximum unbroken string.

Time Limit: 20 Minutes

Last on: 06 13 11

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer Run 400m
3. Group Tabata
4. Jump Rope 2 Minutes

MOD:

• Doubleunder

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Akina 101 singles

Special K 50

Sicilian 75 singles

Standard 40

Marcus 3

Will B. 8

BAMF 52

Steven L. 11

Ronbo 8

Heath 35

Ana J. 118 singles

Dustin J. 48

Collin L. 8

Heather S. 5

Gustavo 480 singles

Chryssi M. 1 (first Doubleunder!!)

Tweety Bird 2

James B. 43 singles

Matt K. 1 

Sweet Tea 33

Sandy 2

Professor 56

Krissy 12

Thomas 1

Luisa 12

Kristy 30

Roadrunner 53

Kitkat 11

Rick B. 2

Mighty Mouse 53

Patrick L. 34

Daniel T. 4

Alex M. 34

Gabe L. 24

Justin B. 48 singles

 Jeremy J. 64

Will J. 27

Bug subbed

Slash 1

David L. 12

Dave G. 12

Karissa 1

Chris K. 103 singles

Ryan V. 11

El Diablo 75

Captain 33

Jackie 49 singles

Jimbo 56

Harold 15

Aaron 500 singles (5 min)

JuJu 259 singles

Chris C. 3

Carnivore 79 (most consecutive doubles)

Jeff F. 50

Abs 52

Dylan 7

Ana 11

Paul 12

Alex P. 26

John M. 3

Elizabeth W. 295 singles (5 min.)

Hallie 3 singles

Cornbread 39

Charlie 19

800m Repeats

Today's WOD:

Three efforts for time of: 

  

Run 800m

  

Last on: 07 02 10

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Sprint Run 400m
3. Glute Ham Walk x20
4. Shoulder Swing x10
5. Ring Dip x10
6. Bridge Hold x3

MOD:

Pose Running

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Special K. 3:47 4:00 3:57

The Sicilian 4:23 4:30 4:41 /subbed

Terry B. 3:03 3:13 3:13

Will B. 2:41 2:39 2:41

Heath P. 3:04 3:06 3:18

Akina 6:41 7:00 7:01

Bamf 3:02 3:15 3:21

Joslyn S. 4:03 4:06 4:04

John R. 2:58 3:04 2:58

Marcus P. 5:15 6:13 4:48

Andrew S. 3:22 3:28 3:29

Harold R. 3:2 3:17 3:14

Daniel T. 3:33 3:42 3:40

Belle 4:28 4:38 4:40

Charlotte 4:20 4:14 4:10

Andres 3:05 2:58 2:57

Matt K. 4:10 4:01 3:27

Little G. 4:01 3:49 3:39

Jeremy K 3:33 3:41 3:40

Roadrunner 2:37 2:38 2:41

Monkey 3:31 3:38 3:47

Bridget M. 3:35 3:26 3:27

Sandy S. 4:40 4:38 4:56

Mo L. 4:19 4:12 4:13

James L. 3:01 2:54 2:54

Tony C. 2:53 2:49 2:52

Mighty Mouse 4:03 3:51 -- (dnf inury)

Grizz 3:36 3:36 3:46

Lindsey B. 3:45 3:36 3:38

Will 2:51 2:38 2:55

Samantha 4:10 4:31 4:48

Fuma 3:51 4:03 4:11

Slash 4:39 4:59 5:12

Geoff 2:52 2:57 3:01

Carnivore 2:31 2:43 2:41 (fastest Time)

Jeff F. 3:25 3:24 3:21

Kitkat 3:27 3:47 3:41

Karissa 4:04 4:27 4:28

Dave G. 3:15 3:18 3:21

Miguel 3:10 ---(dnf inury)

JuJu 4:00 4:04 3:58

Thomas W. 3:17 3:23 2:59

Chris C. 2:53 3:07 3:12

Vista 2:53 2:57 2:47 (fastest Girl time)

Mike Jones 2:36 2:50 2:49

Ana E. 4:03 4:09 4:19

Paul H. 3:28 3:28 3:30

Honoring Jerry

Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor.

Today's WOD:

Jerry

  

Run 1 mile (1,600m)

Row 2K

Run 1 mile

  

Last on: 10 11 11 

Warm-up:

1. Pacer Run
2. Glute Ham Walk x15
3. Shoulder Swing x10
4. Ring Dip x10
5. Burgener Warm-up x2
6. Snatch 10 in 10

MOD:

Snatch

Pose Running

Rowing Technique

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Rick B. 23:29

Heath P. 25:32

Terry B. 25:42

Joker 24:59

BAMF 25:50 PR

Ronbo 25:20 sub

Will B. 22:47 PR

Marcus P. 30:00 DNF

Sicilian 29:15 subbed

Becca 26:26

Joe L. 30:00 DNF

Steven L. 27:46

Special K. 28:45

John R. 24:56

Harold R. 26:42

Andrew S. 26:06

James B. 29:02

Matthew K. 28:02

Sandy S. 30:00 dnf

Lauren G. 29:45

Luisa M. 28:14 PR

Jeanette G. 32:03 DNF

Cornbread 27:19

AJ G. 25:20

Mo L. 22:19 subbed

Roadrunner 24:50

Bug 21:41 subbed

Rich W. 22:17

Logan J. ?

Carly 27:20 Traveler

Katie H. 16:45 scaled

Chance 24:43

Corey B. 28:46

Belle 34:14

Jeremy K. 27:39

Merrick S. 24:44

Bigfoot 23:50

Craig B. 23:40

Jessica H. 33:00 dnf

Mighty Mouse 30:20

Grizz 27:37

Stefan 26:05

Wonderwoman 29:48

Alexis P. 30:25

El Diablo 27:05

Captain 31:33

Ryan V. 25:15

Slash 32:10 PR

Chris C. 26:30

Chris C. 26:30

BMR 39:50 subbed

Megan F. 30:30

Will J. 23:26

Jeff P. 26:53

Thomas W. 27:05

Alex M. 27:41

Daniel T. 23:00

Bridget M. 27:38

Sarge 23:28 scaled

Samantha P. 31:47

Karissa H. 30:34

Lindsey B. 27:02

Natalie A. 29:25

Fuma 28:38

Geoff B. 21:40

Mike C. 24:21

Silverback 24:25 

Stoner 22:24

JuJu 28:27

John M. 24:22

Carnivore 20:22 PR Fastest Time

Tony C. 23:24

David Gr. 25:34

David G. 26:00

Tarah R. 28:19

Joey B. 27:52

? D. 30:08

Carrie S. 28:52

Megan M. 29:52

Andres R. 25:04

Firecracker 26:49

Monkey 28:25

Pat L. 24:13

Chris B. 24:54

Miquel 30:15

Casey S. 22:13

Ja B 26:26

Alex P. 24:52

Ashley H. 28:42

Ana E. 28:54

Michael J. 23:01

Paul H. 25:50

Jenna M. 25:04

Charlie 31:16

What kind of rowing technique is that Jenna?