Nice and Easy

Toes-through-rings

Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

Shoulder Press 65% of 90% of 1RM  

Toes-through-Rings

21-15-9 Reps for Time

Time Limit:  20 minutes

Warm-up:

1. Group Tabata
2. Shoulder ROM
3. Ring Dipx15
4. Knees to Elbows x15
5. Squat/Rack Stretch

MOD:

• Back Squat
• Shoulder Press
• Toes-through-rings

Post-WOD:

Roll and Stretch Athlete's Choice

CFTally Athlete Results:

Marc 135 155 175x? / 10:13 RX

Steven L. 135 165 185x? / 13:12 RX

Joker 245 275 ? / 12:19 RX

Terry B. 145 165 185x? / 10:08 RX

Joslyn S. 65 75 85 / 13:13

Will B. 160 180 205/ 10:03 RX

BAMF  160 180 205x5 8:40 RX

Special K. 170 190 215x3/ 10:15 RX

The Sicilian 205 225 245x?/ 13:10

Marcus 225 245 275x5/ 10:45 RX

Jillian T. 95 95 95x?/ 11:36 RX

Casey 140 160 180x?/ 8:54 RX

Ana J. 105  105 115x5 / 6:10

Dustin J. 235 280 300x4 / 11:33 RX

Kelsey 85 95 105x10/ 13:11

David C. Traveler 135 185 205x?/ 8:22

Lindsey S. 90 105 115x6/ 17:05

Mitchell 135 185 225x12/ 16:55 RX

Luisa 90 105 115x10/ 11:35 RX

Carden 90 105 110x4/ ?

Sam D. 105 175 205x5/ 7:27 RX

Marcelo 145 165 185x?/ 10:26 RX

Thor 175 180 205x6 8:24 RX

Daniel S. 135 155 165x4 / 10:27 RX

Sandy 100 155 130x3 / 11:58

Shann 55 Practice/ 11:45

Krissy H. 100 115 130x?/ 11:40 RX

Mighty Mouse 70 80 90x10/ 6:37 RX

Belle 85 95 110x5 / 8:50

Carolina 40 50 60x8/ 8:21

Karissa 90 105 115x3 / 11:04 RX

Justin 215 245 265x4/ 8:09 RX

Ellyot 95 105 115x5/ 9:55 RX

Andrew 145 165 185x6 / 8:43

Brian C. 250 290 325x4 / 9:00 RX

Wonder Woman 130 150 165x4/ 5:54 RX

Will J. 170 195 220x6 / 9:30 RX

Sweet Tea 105 120 135x5/ 11:12 

Abs 165 165 175x6/ 9:44 RX

Slash 65 75 85x10/ 7:30

Corey B. 155 175 200x10/ 6:18 RX

Samantha P. 75 85 95x5/ 8:38

Lindsey B. 85 9 105x8/ 7:13 RX

Ryan V. 135 165 175x3/ 8:26 RX

Allison 125 145 160x6/ 8:39

Silverback 185 240 275x?/ 11:00 RX

Brian S. 185 210 240x?/ 6:04 RX

Neighbor 125 155 175x9/ 8:38 RX

AJ 240 275 310x4 / 6:03 RX

Andy O. 195 220 250x7/ 6:05 RX

Chris C. 135 150 165x6/ 4:55 RX fastest time

Captain 100 110 125x5 / 7:49 RX

James L. 195 220 250x3 / 6:07 RX

Jamie L.  60 70 70x4 / 8:40

Alex P. 125 155 175x7 / 5:31

Markindey S. 295 315 390x6/ 13:30 RX

Jeremy J. 105 135 165x3/ 8:33 RX

Amelia M. 65 85 105 x5 / 8:15 RX

Kit Kat 70 80 90x5/ 8:45

Merrick S. 145 165 185x3 / 8:00 RX

Aaron D. 145 165 186x3/ 7:50 RX

David G. 145 165 185x4 / 9:10 rx

Little G. 100 115 130x6 / 7:46

Mike J. 245 280 315x3 / 8:33 RX

Elizabeth W. 90 105 115x5 / 8:35

Jackie A. 65 75 85x5 / 10:07

Stoner 245 280 315x2 / 5:41 RX

Ashley H. 100 115 130x4 / 9:43 RX

A Lift then a Games Open Wod

Lift:

Shoulder Press

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

2011 CrossFit Games Open #1

  

30 Doubleunders

15 Power Snatches 75/55 lbs

10 minute AMRAP

  

Last on: 03 16 11

Warm-up:

1. Group Tabata
2. Jump Rope 2 Minutes

MOD:

• Shoulder Press
• Doubleunder
• Group Power Snatch 5 Minutes

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Standard 115 135 165 x / 3 + 30 DU RX

Terry B.  95 105 120 / 3 30 DU RX

Joslyn 40 45 50x8 / 2 76 singles

Will B. 95 115 125x6 / 2 10PS RX

BAMF 95 105 120x9 / 4 17DU RX

Marcus P. 105 125 145x5 / 2 5 DU RX

Sicilain 115 145 165 / 2 60 singles

Special K. 80 95 102.5x7 / 2 8PS RX

Joker 110 125 Inury/ 5 2PS RX

Collin L. 100 115 125x6 / 3 9DU RX

Tweety B. 3 40 45x5/ 3 

Heather S. 35 40 45x6 / 2 28DU RX

Dustin J. 100 115 125x5/ 4 20DU RX

Ana J. 55 56 56 / subbed

Travis 95 115 125x5/ 4 30 DU RX

Dan(traveler) 75j 85 95x20/ 4 12DU RX

Sara 35 40 35x/ 3 10PS 

Charlie M. 35 40 45x / 2 9PS

Kriss  H. 45 45 45x / 3 

Sam D. 75 85 95x14/ 3 12singles 

Professor 75 85 95x12 / 5 RX

Luisa 40 45 50x6 / 2 15 DU RX

Kristy S. 40 45 50x6 / 2 RX

Sandy 40 45 50x5 / 2 5DU

Belle 40 45 50x10/ 2 120 singles

Carolina B. 25 30 35x5/ 2 

Sharon G. 25 30 35x5 / 3 8 singles

Mighty Mouse 40 45 50x6 / 3  12 PS RX

Bridgette 40 45 50x11) / 3 10PS

Rick 100 120 135x11 / 3 

Cornbread 85 95 110x8 / 4 RX

Will 80 90 10x8 / 4 RX

Dylan 75 85 95x4/ 2 RX

Slash 30 35 37.5x7/ 2 9PS

Chryssi M. 37.5 45 50x10/ 4 

Casey 67.5 77.5 82.5 / 3 10PS RX

AJ 85 97.5 110x9 / 4 5PS

Lindsey B. 37.5 45 50x10/ 4 10PS

Corey B. 90 105 117.5x8 / 3 5PS 

Ashley H. 50 55 65x7/ 3 45 singles

Andy O. 85 97.5 110x7 / 5 15D RX

James L. 97.5 112.5 125x12 / 4 RX

David L. 115 145 165x / 4 12DU RX

Supergirl 55 60 65x10/ 4 8PS RX

Michael J. 110 125 145x6/ 3 7PS RX

Jay B. 75 95 125x / 2 30DU RX

Chris B. 75 95 125x / 3 40 singles 

Susie Burpee 40 41 42.5x5 / 2 5PS

Captain 45 55 65x5 / 3 8DU RX

Allison J 45 55 56x5/ 3 9PS RX

Wonder Woman 55 65 75x? / 4 1PS RX

Neighbor 75 85 95x6/ 3 36singles

Brian S. 85 95 125x5 / 3 3PS RX

Silverback 95 115 135x5/ 4 11DU RX

Chris W. 45 55 65x5/ 3 RX

Molicious 45 50 55x6/ 3 5PS

Patrick L. 65 75 85x / 3 30DU RX

Jaime S. 25 30 40x10/ 3 15cal row subbed

Kevin 45 55 65x7 / 1 5PS

Alex P. 95 105 115x5/ 4 7DU RX

John M. 95 95 105x5 2 30DU RX

Little G. 50 55 60x5 / 3 12singles 

Jackie A. 30 35 40 / 2 3PS

Charlotte F. 25 35 35x5/ 2 118 singles

Pressing and Pulling

Today's WOD:

Press 3-3-3

Last on: 03 26 12

 

Push Press 5-5

Last on: 02 13 12

 

Weighted Pull-up 3-3-3

Last on: 03 19 12

 

Followed by:

 

GHR 5-5-5

Warm-up:

1. Group Tabata
2. Squat Stretch
3. Shoulder ROM
4. Shoulder Swing x10

MOD:

• Shoulder Press
• Push Press
• Weighted Pull-up

Post-WOD:

Roll out: Shoulders & Arms

CFTally Athlete Results:

Joe L. 115 125 125 / 125 125 / scaled

Akina 55 49 49 / 55 all sets/ scaled

 Joslyn S 55 60 55 / 56 55 55 / scaled

Spcial K. 115 135 135 / 140145 / 8kg

Will B. 95 135 155 / 145 155/ 24kg

John R. 115 115 125/ 135 145/ 10kg

Terry B. 95 115 125/ 125 135 15/ 12kg

Chryssi M. 55 60 65 / 65 75/ scaled

Becca B. 55 65 70/ 75 80/ scaled

Sicilian 135 155 170/ 135 165/ scaled

Bamf 135 155 145/ 145 155/ 4kg

Heath P. 95 95 100/ 115 125/ scaled

Collin L. 135 135 135/ 155 155/ 16kg 20kg

Heather S. 50 55 55 / 55 65/ scaled

Andrew S. 125 all sets/ 135/ 10kg

Tweety Bird 50 505 50 / 55 55 / scaled

Jeremey J. 75 all sets/ 75 all sets/ scaled

Belle 60 75 65/ 75 70/ scaled

Charlotte 60 5 70/ 65 70/ scaled

Michael j. 135 145 155/ 155 165/ 20kg, 24kg

Ashely H. 65 70 70/ 75 75/ 1 strict/ scaled

James B. 75 95 95/ 95 95 / 12, 14kg

Professor 135 125 130/ 165 175/ 32kg 24kg

Krissy 55 55 60/ 65 85/ scaled

Bridget 60 65 70 / 75 95/ scaled

Craig 135 all sets/ 155 all sets/ 16, 32kg, 44 Rich W. 155 all sets/ 185 all sets/ 32, 44 46kg

Bug 65 70 72/ 8kg

Jenna M. 65 all sets/ 75 85, 4kg

Kim Possible subbed

Luisa M. 60 65 67/ 75 85/ scaled

Gabe 115 125 125/ 125 130/ 25#

Rick B. 155 165 165 / 155 175, 16kg 24kg

Kristy S. 55 all sets/ 65 all sets/ 3 strict 4kg 4kg

Stephen M. 115 115 105 / 105 115 / 14kg

Captain 70 all sets/ 80 90/ 4 strict  (first time!!)

Will J. 115 125 125 / 125 135/ 14kg 14kg 16

Chris K. 65 75 75/ 85 85/ scaled

Sweet Tea 60 69 65 / 75 80/ scaled

Abs 75 75 80/ 85 95/ 8kg

Wonder Woman 75 80 85/ 95 115/ 4kg, 6kg, 8kg

Slash 45 all stes/ 55 55 / scaled

Monkey 65 80 85/ 95 115/ 4kg 6kg 8kg

MoL. 45 45 55/ 65 75 85 /scaled

Allison 55 60 65 / 75 85/ scaled

Lindsey B 55 60 65/ 75 85/ scaled

Corey B. 115 135 145(pr)/ 145 155/ 14 16 24kg

Karissa H. 55 60 60/ 65 85/ scaled

Toney C. 95 95 95/ 95 105/ 10kg 12kg

Ryan V. 95 all sets/ 95 105/ 16kg all

Neighbor 85 all sets/ 95 105/ 12 14 16kg

Brian S. 135 130 130/ 135 160/ 10kg 16kg

Harold 115 125 130 / 135 145/ 16kg 20kg 24kg

Kitkat 55 65 65 / 75 75 80/ strcit

Chris C. 75 75 95/ 95 105 / 20kg 1 16kg

Alex M. 75 65 65/ 65 75/

John M. 95 105 115/ 115 115/ 12kg all

Pat L. 95 105 95/ 115 115/ 10 12 14kg

Paul 95 115 135/ 135 135/ 10kg 10kg 14kg

Ana 45 50 55/ 55 65/ scaled

Dylan 95 all / 105 114/ scaled

Charlie 45 50 55/55 65/ scaled

Alex  P. 115 125 125/ 145 145/ 14kg 12kg 10kg

How strong are you?

Today's WOD:

CrossFit Total

  

Back Squat + Press + Deadlift

  

Warm up each movement immediately before your attempt.

Score the best of 3 attempts at each movement. Add the 3 high scores to find your CrossFit Total.

  

Last on: 06 07 11

Warm-up:

1. Row 2 minutes
2. Hip Extension x10
3. Reverse Hyper x10
4. Back Squat w/50% x5
5. Back Squat w/70%  x3
6. Back Squat w/90% x1

MOD:

Back Squat

Press

Deadlift

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joslyn S. 115 60 135 = 310

Standard 365 200 405 = 970

Steven L. 225 125 325 = 575

BAMF 235 155 335 = 725

Tweety Bird 100 55 125 = 280

Will B. 225 155 365 = 745

Jessica D. Practice

Ronbo 325 155 345 = 825

Terry B. Practice

Becca B. 155 85 165 = 405

DJ A. Practice

Marcus P. 315 155 345 = 815

Sicilian 275 155 DNF = 430

Heath P. Practice

John R. 275 125 315 = 715

Coco 95 50 135 = 280

Harold 285 125 325 = 735

Jenna M. 175 70 205 = 450

Megan F. 155 75 175 = 405

Vista B. 115 65 150 = 330

Heather S. 115 65 150 = 330

Andrew S. 225 140 305 = 670

Sarge 145 77 205 = 427

Little G. 155 70 185 =410

Suse Burpees 115 57 135 = 307

Tink 110 62 155 = 327

Grier K. 155 115 245 = 525

Roadrunner 205 95 300 = 600

Merrick 205 95 255 = 555

Stefan W. 255 135 155 = 645

Jeanette 105/ 75/ 180 = 360

Luisa M. 155 65 210 = 420

Belle 135 70 150 = 355

Alexis 155 75 190 = 420

Rich W. 203 185 385 = 875

Craig B. 245 155 275 = 695

Chance 185 125 275 = 585

Sandy S. 125 70 165 = 350

Corey B. 245 155 385 = 785

Bigfoot 265 125 305 = 695

Logan J. 185 105 225 = 505

Mighty Mouse 110 65 140 = 315

Tommy F. 275 145 300 = 720

Tarah 125 65 175 = 365

Ryan V. 175 100 235 = 510

Sweet Tea 165 67 170 = 402 

Casey S. 195 115 255 = 565

Stoner 335 185 455= 975

Thor 275 130 275= 680

Will J. 245 135 315 =695

Darren D. Practice

Flex 275 185 315 =  775

Michael Jack Practice

Carnivore 310 130 385 =825(pr)

Bug 130 65 165 = 360

Monkey 185 90 200 = 475

Devin 315 395 165 =875

Rick B. 26 175 345 =780

Chris W. 175 80 230 =485

Chryssi M. 140 65 175 = 380

Stephen M. 225 125 295 = 645

Jane Ellen 85 60 165 = 310

Slash 105 50 150 = 305

Lindsey 140 65 175 = 380

Karissa 145 65 185 = 395

Natalie A. 165 75 195 = 435

Mike C. 205 90 275 = 570

Bridget M. 155 65 205 = 425

Geoff 225 145 405 = 775

Kristen K. 125 55 165 =345

Captain 160 75 180=415

Amish 35 175 325 =815

El Diablo 205 95 275 = 575

Andres 170 105 215 = 490

Neighbor 215 125 295 =635

Lee 265 145 305 =715

Samantha P. 115 55 145=315

Katie H. 85 50 105=240

Joey B. 195 95 215 =505

Andy O. 305 145 365=815

Jimmy L. 275 165 395=835

John M. 175 115 215 =505

Supergirl 175 85 205=465

JuJu subbed

Fuma 345 175 385 =905

Tony C. 235 125 275=635

Mike J. 350 165 420=935

Brian S. 295 135 385 =815

Ashley H. 140 70 225 =435

Paul H. 285 140 305=730

Ana 145 55 175 =375

Kendall 150 65 180= 395

Elizabeth W. 145 75 175=395

Lindsey S. 145 60 165=370

Alex P. 200 125 270 =595

Pat L. 195 110 250=565

Firecracker 200 75 205=480

Front Squat & Press; A Great Combo

Today's WOD:

Front Squat 5-5-5-5-5

Last on: 01 23 12

  

Press 3-3-3

Last on: 01 23 12

Warm-up:

1. Run 400m
2. Squat x10
3. Rack Stretch
4. Good Morning w/bar x10

MOD:

Front Squat

Press

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

bamf 135 145 155 165 170/ 135 145 155 

joslyn 55 75 80 85 90/ 50 55 60

ronbo 155 all sets/ 125 135 145

Becca 45 85 95 105 105/ 55 65 75

Heath 95 125 125 145 145/ 75 95 105 

Steven L. 95 125 135 155 165/ 75 95 115

John R. 135 165 165 165 165 / 95 95 115 

Collin L. 115 145 165 185 185/ 115 135 155

Harold K. 185 185 205 205 205/95 115 125

Carlos N. 185 185 195 215 235/ 115 115 115

Andrew 95 115 125 135 135/ 135 140 135

Joker 185 185 205 225 245 / 95 115 135

OMD 185 all sets/ 95 115 135

Samantha G. 95 95 95 95 115/55 55 45

Tweety 65 75 85 85 90/ 45 50 50

Jane Ellen 65 65 75 65 65 / 45 50 50

Rutrow 55 60 65 70 75/ 45 all sets

James B. 95 105 115 135 135 / 65 75

Matthew K. 95 115 125 135 145/ 

Tommy F. 115 135 155 175 185 / 135 115 125

Little G. 85 95 100 105 105/ 55 65 

Justin B. 115 135 145 150 155/ 135 140 145

Bug 85 105 115 120 125(pr)/ 60 65 70

Stoner 225 245 255 265 265/ 165 175 175

Will J. 185 185 195 195 195/ 115 125 125 

Cornbread 135 155 155 175 185/ 115 125 

Corey B. 115 115 135 155 155 / 115 125 135

Luisa 85 105 110 115 105/ 65 65 70

Tony 75 95 135 135 135 / 95 115 115

Lewis 115 135 135 155 135/ 75 95 95

Grier 65 65 75 85 95/ 95 105 95

Craig B. 115 135 135 155 155/ 115 135 155

Tom W. 95 105 115 125 135 / 75 75 85

Jeanette 55 70 80 85/ 70 75 85

Bigfoot 165 175 185 185 195(pr) / 95 105 110 

Roadrunner 115 135 140 145 125 / 75 85 95

Jeremy 75 75 95 105 115 / 65 85 95

Krissy 65 75 85 85 85 / 45 50 55

Moe 85 95 105 100 100/ 50 50 55

 AJ 165 185 205 235 235/ 135 135 

Merrick 145 150 155 155 155 95 105 115

 Erin 55 55 65 75 75/ 65 65 65

thor 145 145 150 160 160/ 105 115 125

Daniel T. 95 115 125 155 145/ 75 75 85

Chevy subbed/ 155 160 160

Alexis 55 85 85 105 125/ 45 55 65

Natalie 85 95 105 115 125/ 105 70 70

Monkey 115 120 120 120/ 85 85 85

Megan 35 45 55 55 65/ 45 45 55

Marcus 115 135 135 155 185

Lett 135 all sets/ 135 all sets

Jimbo 155 165 165 175 175

Stephen M. 155 all sets/ 115 all sets

Chryssi 65 85 85 95 95/ 55 65 70

Carrie 65 all sets/ 55 all sets

Danielle 65 all sets/ 45 all sets

Tarah 65 65 75 75 75/ 45 all sets

Megan M. 65 all sets/ 35 all sets

Logan J. 115 all sets/ 95 all sets

Slash 55 65 70 75 80/ 40 45 45

Bridget 65 75 85 95 105 / 60 65 65

Karissa 75 75 85 95 95/ 55 60 60

Dave G. 95 95 95 105 105/ 75 65 65

Geoff 135 155 175 185 185/ 135 145 145

Sandy S. 55 65 70 75 80/ 40 45 50

David G. 115 all sets/ 75 85 95

Sarge 95 100 105 105 105/ 65

Mike C. 1115 125 125 130 135/ 90 90 85

Carnivore 185 205 215 225 230 (pr)/ 105 110

Lindsey B. 85 95 105 105 105/ 55 60 75 60 70

El Eiablo 155 165 165 165 165/ 95 105

Andres 105 125 145 145 145/ 75 95 95

Andy 185 all sets/ 115 125 125

JuJu 35 35 35 45 45/ 45 50 55

Brian S. 155 165 175 175 175/ 135 all sets

Captain 105 105 105 105 105 115/ 75 70 70

Casey 115 115 135 135 135/ 115 115 115

Migue 135 155 165 185 205/ 115 135 135

Darren 95 95 115 135/ 95 115 115

Firecracker 115 125 135 145 155/ 75 75 75

Megan 105 105 115 115 115/55 55 55

Joey B. 75 95 115 125 135/ 75 85 95

Michael J. 95 95 115 1335 135/ 45 95 115 135

Jay B. 135 135 155 15 155/ 115 135 155

Ryan M. 95 135 155 185 205/ 95 130 145

Jenna M. 105 105 115 115 115/ 65 65 55

Robert B. 115 135 135 145 145/ 115 125 125

Paul 145 165 185 185 185/ 125 135 145

Ana 35 65 75 85 95/ 45 55 55

Stefan 95 115 135 155 185/ 95 115 135

Fuma 165 175 185 205 225/ 145 155 165

Elizabeth 35 65 75 85 95/ 65 75 75

Jeff F. 135 all sets/ 115 all sets