Add Two

Today's WOD:

10 Toes-to-Bar

10 Handstand Walk Steps

10 Weighted Twists Sit-ups 45/35 lbs

Run 200m

  

Add two reps for each round for 5 rounds.

  

Time limit: 18 Minutes

  

Followed by:

  

CrossFit Dodgeball

  

Blue = Handstand Walk x4 steps

Red = Tuck Jump x3

Green = Burpee Backwards Jump x2

Orange = V Sit-ups x4

Purple = Plank Hold 20 sec

Yellow =  Chin Up x5

Warm-up:

1. Dumpster Dash
2. Squat Jumps x20
3. Shoulder ROM
4. Chin-ups x10
5. Rope Climb x2
6. Bridge 3x for 10 seconds
7. Group: Pose Running Drills

MOD:

Handstand Walk

Running Mechanics

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Chryssi 3+ 1WC @ 18:00 scaled

Steven L. 3+2WC @18:00 scaled

Will 4 rounds 18:00 

Bamf 3+8TTB 18:00 scaled

Joslyn 3+ 16TTB 18:00 scaled

Special 3 @ 18:00 scaled

Andres 3+1 WC @ 18:00 scaled

OMD 4+16SU 

Andrew S. 4+18SU @ 18:00 scaled

Rick 4+10TTB @18:00

John 3+16TTB @18:00 scaled

Bigfoot 4+6WC @ 18:00

Mattthew K. 3 @ 18:00 scaled

Missy 3+WC @ 18:00 scaled

Cornbread 3+8WC @ 18:00 scaled

Rich 13:51

Change 14:05

Andy 15:00

Char 3+3TTB @ 18:00 scaled

Belle 3 @ 18:00 scaled

Jeanette 3 @ 18:00 scaled

Mo 4 @ 18:00 scaled

Vicky 4 @ 18:00 scaled

Sarge 3 @ 18:00 scaled

Chevy 16:56 

Bug 4+7TTB @ 18:00

Susie Burpee 3 @ 18:00 scaled

Tyler (travelor) 13:22

Eric 2+ @ 18:00 scaled

Ox 23:02 

Reynold 3+4SU @ 18:00 scaled

Alisa 3+16su @ 18:00 scaled

 Merrick 23:00

Elana 4 rounds @18:00 scaled

Megan 3+SU @18:00 scaled

Sara 18:00 scaled

Will 4 18:00 scaled

Daniel 3+ 11TTB 18:00 scaled

Jeff F. 4+3TTB @ 18:00

Jimbo 17:58 scaled

Jay B. 4+18HSW @ 18:00

Chris B. 4 @ 18:00 scaled

Daniel T. 3+6SU @ 18:00 scaled

Little G. 4 rounds @ 18:00

Logan J. 4+17HSW @ 18:00 scaled

Fransico 4+su @ 18:00 scaled

Casey S. 4+hsw @ 18:00 scaled

Thomas W. 4+wc @ 18:00 scaled

Natalie 3+WC @ 18:00 scaled

Carnivore 13:34

Stoner 14:11

Vinny 3+16TTB @18:00 scaled

Kendall 4+15su @ 18:00 scaled

Amish 17:36 scaled

Justin B. 4+ @18:00 scaled

Greg T. 3 @ 18;00 scaled

Super Girl 16:35

Rauhit 4 @ 18:00 scaled

Ashley H. 3+13su @ 18:00 scaled

Mike J. 3+16su @18:00 scaled

Slash 3+16su @18:00scaled

Karrisa 4+2ttb @18:00 scaled

Jorge4 @18:00 scaled

Dylan 3+6ttb @18:00 scaled

Brian S. 4+16wc @18:00 scaled

Mike C. 4@18:00 scaled

Pat L. 3+1su @18:00 scaled

Geoff 17:36 scaled

Chris C. 3+16su @18:00 scaled

Captain 3+7ttb @18:00 scaled

El Diablo 3+16su @18:00 scaled

Stephen 2+14su @18:00 scaled

Ana 2+100m @18:00 scaled

Paul 3 @18:00 scaled

Allison 4 @18:00 scaled

Dumpster Dashing Plus Handstand Push-ups

Today's WOD:

Dumpster Dash

Handstand Push-ups

  

10,9,8,7,6,5,4,3,2,1 reps for time.

Time Limit: 20 Minutes

Warm-up:

1. Row 3 Minutes
2. Shoulder ROM
3. Pose: Wall Drill 2x20
4. Overhead Squat w/bar x 10
5. Push-up x15
6. Ring Dip x10

Burpee Challenge: 2

MOD:

Running Mechanics

Handstand Push-ups

Post-WOD:

Personal Challenge Work

CFTally Athlete Results:

Ronbo 20:35 Scaled

Jorge 20:00 Scaled

Courtney 20:00 Scaled

bamf 20:00 Scaled

Evan 18:20 Scaled

Brooke 20:00 Scaled

Will B. 18:21

Andy 13:37

Stephen K. 20:00 Scaled

Tweety Bird 14:09 Scaled

OMD 17:35

Krissy 14:25 Scaled

Harold 15:20 Scaled

Blake 17:49

Joker 12:59 Scaled

Sam 20:00 Scaled

Tiger 19:26 Scaled

Belle 14:48  Scaled

Luisa 17:23 Scaled

Sandy 18:22 Scaled

Charlotte 19:00 Scaled

Vinny 19:20 Scaled/Subbed

Bigfoot 12:47

Ian 15:28 Scaled

Charlie 14:53 Scaled

Stoner 10:52

Firecracker 17:39 Scaled

Reynold 12:30 Scaled

Mighty Mouse 18:13 Scaled

Professor 15:05

James 17:01

Will 17:27 Scaled

Diandra 15:57 Scaled

BMR 15:20 Scaled

Kirby 15:57 Scaled

Nicole 15:58 Scaled

Sarge 16:20 Scaled

Jaimi 16:58 Scaled

Couch 17:18

Travis 18:39

Stephen 18:05 Scaled

Slash 19:04 Scaled

Lily 19:23 Scaled

Zach 20:00 Scaled/Subbed

Carlos 20:00 Scaled

Susie Burpee ??

Coco 19:04 Scaled

Natalie 20:00 Scaled

Carnivore 15:58

Kieth 19:07 Scaled

Ashley 16:03 Scaled

Supergirl 16:10 Scaled

Karissa 15:43 Scaled

Olivia 15:03 Scaled

Mike 12:19 Scaled

Jeff 12:20 Scaled

Danny 18:12 Scaled

Thad "Neighbor" 17:56 Scaled

Cornbread 20:00 Scaled

Joey "Chance" 13:50

Dylan 13:14 Scaled

Devin "Silver Back" 18:44 Scaled

"La" Patrick 17:10 Scaled

Sprinting!

Today's WOD:

Sprint 50m

  

8 Efforts for time.

Rest 1 minute between efforts.

  

Followed by:

  

Tabata ABMAT/GHD 4 each

Warm-up:

1. Run 400m
2. Walk: Outside,Inside,Heel, Toe
3. Back Extension x10
4. Wall Drill 2x20
5. Samson Stretch

MOD:

Running Mechanics

Sit-up

Post-WOD:

Rollout: Legs

CFTally Athlete Results:

Jollygreen 8.7, 10.0, 8.8, 8.5 9.3, 10.9  

Phillip 6.8, 6.8, 7.1, 6.9, 6.9, 6.7, 7.0 55/29

BAMF 7.8, 8.0, 7.2, 7.8, 7.3, 7.5, 7.8, 7.7 39/31

Cornbread 6.7, 6.7, 7.2, 6.7, 6.8, 6.7, 7.2, 7.1 32/38

Standard 7.2, 6.8, 7.5, 10, 7.3, 8.1, 7.4, 8.8 35/32

Patrick 6.7, 6.7, 6.8, 6.8, 6.8, 7.1, 7.2, 7.3 52/24

Andy 6.3, 6.3, 6.3, 6.5, 6.4, 7.0, 6.5, 6.8  48/29

Joker 7.2, 7.5, 7.5, 7.5, 7.8, 7.8, 7..9, 7.5, 7.6 29/36

Tweetybird 10.3, 10.5, 9.8, 10.2, 10.7, 9.8, 10.2, 10.7  40/24

Mike 7.6, 7.5, 7.2, 7.5, 7.6, 7.5, 7.5, 7.8 80

Levi Sub Row   40/48

Couchfit 7.8, 7, 7.4, 7.8, 8.1, 7.2, 7.2, 7.5  21/33

Belle 11, 10.2, 14  DNF Injury

James 6.5, 6.5, 6.4, 6.5, 7.2, 7.1, 7.2 46/35 (Leglifts, Abs)

Sweat Tea 8.8, 8.2, 8.19, 8.5, 7.9, 7.8, 7.9, 7.8 40/36

Joey 6.58, 7.4, 7.30, 7.03, 7.2, 7.2, 7.2, 7.2 72/57 Leglifts, Abs)

Sandy 10, 10.8, 9.5, 105, 11, 11.6 30/34 First WOD!! (Leglifts, Abs)

Kim Possible 8.1, 11, 10.2, 10.5, 10.8, 10.8, 10.9 30/34

Suzie Burpees 10, 9.1, 9.8, 9.8, 9.5, 9.7 36/35 (Leglifts, Abs)

Chevy 6, 6.3, 6,8 - DNF Injury 

Devin 8.5, 9.2, 9, 8.8, 8.9 8.9

Mighty Mouse 10.8, 10.2, 10.2, 10.4, 10.8, 10.6  34/45

Slash 12,12,12.1,12.2,11.8,11.6,11.5, 12 / 80 Abmat

Tom 8.3,9,9,9,8,8,8,8,8,8,9.2

Samanatha 9.1,9.5,9.5,9.8,9.5,9.6,9.2,9.5 / 68 Abmat

Professor 6.2,6.9,7,7.3, DNF / 38/61

Sarge 10.7,10.7,10.5,10.7,10.7,11.3,11,11.3 / 112 Abmat

Zach 16/28

Karen 9.7,1010,10.8,10.8,11,10.4,9.9 / 79 Abmat

Danny 7.2,7.4,7.3,7.6,7.4,7.3,7.3,7.5 / 36/36

Nicole 9.9.1,9,9.1,9,9,8.8,9 / 31/34

Lily 8,8,8,8,7.9,8.1,8,8, / 78 Abmat