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

DB, Doubleunders, Box Jumps, Toes-to-bar

Nice toes-to-bar Susie Burpees!

Today's WOD:

10 DB Shoulder Press 45/30 lbs

30 Doubleunders

Box Jump Line 36/28 30/24 28/20 24/18 20/12"

10 Toes-to-Bar

   

6 rounds for time.

    

Last on: 11 04 10

Warm-up:

1. Row 5 minutes
2. Burpee x10
3. Walking Lunge x20
4. Hip/Back Extension x10
5. Ring Dip x10 or Muscle-up x2
6. Chest-to-Bar Pull-up x5
7. Jump Rope 100 Singles
8. Samson Stretch

MOD:

Dumbbell Shoulder Press

Doubleunders

Toes-to-Bar

Post-WOD:

Run 400m

Run 400m Backwards

For time.

Roll & Stretch

CFTally Athlete Results:

Jolly Green 39:47 Scaled

Brennan 28:18 Scaled

Chris W. 29:49 Scaled

Cowboy Wayne 20:56 Scaled

Susie Burpees 23:38 Scaled

Kim Possible 20:12 Scaled

Brad 27:59 Scaled

Rubber 15:47 Scaled

Happy 22:11

Counselor 17:27

Brian 25:44

KitKat 25:36

Rover 23:40 Scaled

Sarge 23:19 Scaled

Jason 21:06 Scaled

Monkey 19:50 Scaled

Pink Panther 24:49 Scaled

JuJu 26:06 Scaled 

Our OnRamp graduates are our newest and best trained athletes! (so far!)

Our Turn for Griff

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Today's WOD:

Griff

  

Run 800m

Run 400m Backward

Run 800m

Run 400m Backward

  

For time.

  

Last on: 03 19 10

Warm-up:

1. Samson Stretch
2. Overhead Squat  x10
3. Reverse Hyper x10
4. Hip/Back Extension x10
5. Pose: Wall Drill 2x20
6. Pose: Carioca x4
7. Pose: Forward Lunge x4

MOD:

Pose Running

Post-WOD:

5 minutes Handstand Walk 

Roll & Stretch

CFTally Athlete Results:

The Standard 17:25

Keith 19:02

Amanda C. 16:04

Melissa 19:09

Chris 12:09

Monica 16:49

Nicholas 20:04

Kim 19:58

SpecialK 16:35PR

MightyMouse 16:53PR

Gymiee 21:16

Joker 13:45

Michael 18:35

Sushi 17:23

Brian 16:17

The Sicilian 13:30 Scaled

UpMan 14:38

Jon 14:06

Skipper 20:08

Rick 13:06

Catherine 14:25PR

Rubber 13:07

Kelly B. 18:40

Monkey Subbed

Rover 14:58 Row 3k

Lizzie 17:36

SusieBurpees 20:00

Jonathan 21:30

Amanda U. 16:35

Terri 18:37

Trey C. 12:15 Sub 3k Row

Yep, it's that time again

Today's WOD:

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

JT

  

Handstand Push-ups

Ring Dips

Push-ups

  

21-15-9 reps for time.

  

Last on: 03 16 10

Warm-up:

1. Run 1 Lap >>>
2. Samson Stretch
3. Shoulder ROM
4. Overhead Squat 
5. Hip/Back Extension
6. Reverse Hyper

2 rounds of 8 reps.

MOD:

Handstand Push-ups

Ring Dips

Post-WOD:

Run Backward 400m

Skip 400m

Roll & Stretch

A couple of happy skippers!

Toby looks like he wishes he could do some of this fun stuff!

CFTally Athlete Results:

Melissa 1609 Scaled.  8:59

Anne Marie 20:28 Scaled. 9:14

David C. 25:25 7:40

Trey G. 19:11  7:20

Monica 21:37 Scaled. 7:10

Jon 16:17 6:59

Red John 18:16 Scaled. 8:41

Courtney 16:24 Scaled. 7:59

Kim 15:37 Scaled. 8:27

Teresa 14:08 Scaled. 7:47

Kelly G. 17:58 Scaled. 7:45

Brian 17:14 Scaled. 6:50

Trey C. 23:37 Scaled. 5:06

Liz 20:24 Scaled. 7:35

Bill L. 20:18 Scaled. 6:06

Amanda C. 19:17 Scaled. 6:08

Shaun 18:38 Scaled. 5:58

Catherine 20:07 Scaled. 6:07

Debi 21:30 Scaled. 6:04 (Run only)

Levi 18:44 Scaled. 

Rick 22:33 Scaled. 6:32

Amanda U. 19:11 Scaled. 8:08

Kelly B. 30:56 Scaled. 9:45

Taking a Walk on Your Hands!

David and John working hard on ring L-sits.

Today's WOD:

8 Handstand Push-ups 

8 steps Walk on Hands 

L-Sit Hold on Rings 60 sec. hold 

  

5 Rounds Not for time.

Warm-up:

1. Samson Stretch
2. Overhead Squat 
3. Sit-up
4. Hip/Back Extension
5. Ring Dip
6. Pull-up
7. Kettlebell Swing 24/16 kg

3 rounds of 14 reps.

MOD:

Handstand Push-ups

Hand Walking

L-Sit Hold

Post-WOD:

Run 400m

Run Backward 400m

For time.

Roll & Stretch

CFTally Athlete Results:

Melanie Scaled  run: 6:30

Sal Scaled

David W. (only as prescribed workout today!) run: 5:50

John Scaled 

Liz Scaled

Michael Scaled 

Chad Scaled  run: 4:18

Jose Subbed

Ric Scaled run: 4:02

Sahil Scaled run: 4:51

Zeek Scaled run: 6:11

Teresa Scaled run: 5:59

Holden Scaled run:4:15

Trey Scaled

Shaun Scaled run 5:05

Bill L. Scaled run: 5:05

Allen Scaled

Keith Scaled run: 5:47

Jennifer Scaled run: 6:02

Wayne Scaled run: 5:31

Terri Scaled run: 6:02