Pulling,Rowing, then Doubles

Today's WOD:

Row 300m

7 Chest-to-Bar Pull-ups

  

10 Minute AMRAP

  

Immediately followed by:

  

125 Doubleunders

  

Time limit: 5 minutes

Last on: 09 19 11

  

Followed by:

  

10 Skin-the-cat

20 GHD Sit-ups

Warm-up:

1. Dumpster Dash x1
2. Group Tabata
3. Walking Lunge x10
4. Pull-up x10

MOD:

• Snatch 10 in 10
• Chest-to-bar Pull-up
• Doubleunder

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Chryssi M. 3+3pu/ 15 du

John R. 4+ 200m 4:46

Akina 3 / 150 singles

BAMF 3 +200m/ 4:50

Becca 4+300m/ 12 DU

Josyln S. 3 +300m 276singles

Sicilian 3+300m 150 singles

Marcus P. 3/ 25du

Joker 4 + 188m / 94du RX

Steven L. 4 / 10DU

Collin L. 4+100m 50du RX

Heather S. 4  50DU 

Tweety B. 4/ 5DU

Andrew S. 4/ 43DU

Ana J. 3+300m 500singles

Dustin J. 4+75m/ 4:55

Jeremy K. 3/ 24DU

Rick B. 4+300m/ 462 singles

Sam 4+250m 260 singles

Professor 5+75m/ 3:20 RX

Thomas 3/ 5:42

Belle 4/ 425 singles

Bridget 4/ 75 DU

Little G 3+300m/ 72DU

Daniel S. 3+3PU / 15DU

Jeff F. 4+300m/ 4:58

Marcelo 4/ 46DU

Vista 4/ 525 singles

Silverback 5+100m/ 60DU RX

Wonderwoman 4+200m/ 4:51 RX

Geoff 4+125m/ 1:54

Blake 3/ 3:54

Will 4+300m/ 3:36 RX

Sweet Tea 3+245m / 4:12

Daniel T. ? 284 singles

Dave G. 4 / 69 DU

Kristy S. 4 / 99DU

David L. 5 +2CTB/ 36DU

Cornbread 4 +300m/ 4:05 RX

James L. 5 +109m/ 94DU RX

Andy O. 4+200m / 3:34

JuJu 3 +270m/ 500 singles

Stoner 5+4CTB/ 3:51 RX

Carnivore 5+6CTB/ 4:20 RX

ABS 4 / 4:37 RX

Ana 3+300m /57DU

Paul H. 3 +3CTB/ 35DU

Charlie 3+2CTB/ 17DU

Alex P. 4 +120m/ 62 DU

John M. 4+200m/ 40DU 

Mike J. 3/ 102DU RX

Ashley H. 3+300m/ 33DU

Joey B. (traveler) 4/ 60DU

David G. 3+3CTB/ 208 singles 

Row and a little more

Today's WOD:

Row 2K

30 Hip Extensions

30 Glute Ham Sit-ups

  

Last on: 05 26 11

  

Time Limit 16 Minutes

  

Followed by:

  

Tight Rope Walk 20'x2

Warm-up:

1. Dumpster Dash x1
2. Carioca Dumpster Dash x1
3. Shoulder Swing x10
4. Chin-up x10
5. Thruster with Bar x10
6. Cobra x5

MOD:

• Rowing Technique
• GHD Sit-up
• Burgener Warm-up
• Snatch Balance 10 in 10

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Terry B. 12:31 RX

Josyln S. 14:51

Akina 18:01 RX

Will B. 11:54 RX

Becca B. 13:24 RX

Steven L. 14:09 RX

Heath P. 12:59 RX

BAF 11:24 RX

Joker 10:14 RX

Ana J. 14:41

Dustin J. 2:06 RX

James R. 14:03 RX

Belle 14:13 RX

Bug 12:34 RX

Luisa 12:06 RX

Alex M. 16:00 

Sweet Tea 13:17 RX

Will J. 12:56 RX

Bridget M. 12:47 RX

Charlie 15:41 

James L. 10:51 RX

Slash 13:21 RX

David L. 12:31 RX

Chris K. 19:40

Ryan V. 12:32 RX

JuJu 13:56 

Neighbor 12:28

Chris C. 11:58 RX

KitKat 12:11 RX

Thomas W. 11:20 RX

John M. 12:08

Patrick L. 11:49 RX

Alex P. 11:19

Ever been in a Fight Gone Bad?

Today's WOD:

Fight Gone Bad

  

Wall ball, 20/14 lbs 10ft

Sumo Deadlift High-pull, 75 pounds (Reps)

Box Jump, 20" 

Push-press, 75/55lbs

Row for Calories

  

3 Rounds

Last on: 09 27 11 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

Warm-up:

1. Row 500m
2. Group Tabata
3. Back Extension x15
4. Hip Extension x10
5. Shoulder Swing x10

MOD:

• Wall Ball
• Sumo Deadlift High Pull
• Push Press

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Joslyn S. 125

Steven L. 196 RX

Heath 186 RX

Joe L. 181 

Sicilian 151

Ryan (traveler) 249 RX

Special K. 188 RX

Joker 227 RX

Terry B. 23 RX

Bamf 233 RX

Marcus 160 RX

Akina 118

Becca 177 RX

Harold 182 RX

Dustin J. 222 RX

Heather S. 208 RX

Collin L. 277 RX

John R. 233 RX

Andrew S. 210 RX

Ana J. 277

Sarge 201

Matthew K. 212 RX

Thomas W. 181 RX

Joey B. 207 RX

Sandy S. 142 

Luisa M. 197 RX

Charlotte 197

Mo L. 159 RX

Elizabeth B. 149 RX

Wonderwoman 218 RX

Thor 181 RX

Bigfoot 241 RX

Rutrow 200

Merrick 222 RX

Roadrunner 198 RX

Carnivore 351 RX (highest reps)

Stoner 310 RX

Craig 221 RX

Amish 315 RX

Geoff 291 RX

James L. 264 RX

 Andy O. 241 RX

Jessica 149 

Diablo 225 (pr) RX

Slash 156

Will J. 246RX

Little G. 172

Vista B. 192RX

Silverback 297RX

Jimbo 282RX

Monkey 250 (pr) RX

JuJu 185 

Bridget 221RX

Lindsey B. 226RX

Corey B. 183RX

Mike C. 229 RX

Karissa H. 150RX

Dave G. 190 RX

Megan F. 163

Brian S. 174 RX

Captain 174 RX

Jenna M. 237 RX

Jeremey J. 169 RX

paul H. 214 RX

Cornbread 206 RX

Tpny C. 241 RX

Natalie A. 119 RX (sick)

Andrew S. 154 RX

John M. 197 RX

Casey S. 243 RX

Carrie S. 201 RX

Will B. 225 RX

Fuma 234 RX

Sam P. 168 RX

Mike JOnes 255 RX

Ales P.241 RX

Patrick L. 212 RX

Aaron D. 179 RX

Miqul D. 224 RX

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?

Rowing, Snatching and Running

Today's WOD:

Row 1k

40 Power Snatches 75/55 lbs

Run 400m

  

For time.

Time Limit: 20 Minutes

Last on: 04 01 11

Warm-up:

1. Pacer Run 400m
2. Shoulder ROM
3. Overhead Squat with bar
4. Sit-up x20
5. Wall balls  x10
6. Power Snatch 10 in 10

MOD:

Rowing

Power Snatch

Pose Running

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Standard 11:25

John R. 11:32

BAF 10:16

Sicilian 20:00

Terry B. 12:05

Marcus P. 14:16

Jessica D. 16:07

Heath P. 13:49

Josyln S. 15:16

Steven L. 13:37

Will B. 12:49

Becca B. 10:17

DJ. A. 14:18

Special K. 12:52

Sarge 14:08 scaled

OMD 9:30

Jenna M. 10:57

Tweety Bird 15:58 scaled

Lewis N. 20:12 scaled

Alexis P. 15:41 scaled

James L. 10:32

Andy O. 10:35

Kim Possible 13:46 scaled

Sandy S. 15:13 scaled

Jeanette G. 13:36 scaled

Luisa M. 14:28 scaled

Natalie A. 12:52 

Elizabeth 14:38 scaled

Bigfoot 11:16

BMR 13:45

Mike C. 11:15

Mo. L. 21:00

Bug 15:26

Ryan V. 17:25

Joker 9:04

Grizz 13:46

Mighty Mouse 13:25

Will J. 9:34

A.J. G. 8:38 (fastest time)

Susie Burpees 14:01 scaled

Coco 12:35 scaled

Danielle 13:39 scaled

Chance 8:48

Megan M. 13:39 scaled

Monkey 11:40

Bridget M. 12:00

Slash 13:15 scaled

Karissa H. 13:21

Stoner 8:48

Neighbor 11:48

Alex P. 11:23

Tony C. 11:07

Abs 13:18

Andres R. 13:30

Chris C. 12:37

Brian S. 9:38

Lindsey S. 16:31

Darren 15:16

Cornbread 12:53

John M. 12:16 scaled

Gustavo 16:20 scaled

Mary 20:08

Rick B. 9:56

Mike J. 8:48

Little G. 13:21

Ashley H. 12:17

Thomas W. 11:35