Kettlebells & Push-ups then a double Tabata!

Today's WOD:

Kettlebell Swing 24/16kg

Push-ups

  

45,35, 25, 15, 10 Reps for time.

  

Last on: 08 02 11

Time Limit: 20 Minutes

  

Followed by:

  

Alternating Tabatas:

Pull-ups & Sit-ups

Warm-up:

1. Jump Rope 3 minutes
2. Shoulder Swing x10
3. Push-ups x5
4. Front Squat W/Bar x10
5. Hang Clean & Jerk 10 in 10

MOD:

• Hang Clean
• Kettlebell Swing
• Push-ups 

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Merrick S. 19:17 RX / 120 RX

Silverback 12:58 RX / 126

Josyln S. 1931 RX / 118

Will B. 18:10 RXX / 117 RX

Aaron D. 19:34 RX / 77

Steven L. 19:26 RX / 146

Heath P. 20:00 DNF / 70

Special K. 20:00 DNF / 83

Becca B. 17:33 RX / 124 

Marcus P. 20:00 DNF / 75 

BAMF 19:40 RX / 123

Sicilian 20:00 DNF / 101 

Terry B. 19:25 RX / 102 RX

Megan F. 17:12 RX/ 122 

Coco 18:03 RX / 125 

Heather S. 15:33 / 114

Collin L. 10:00 RX / 109 RX (fastest time)

Ana J. 15:48/ 118

Dustin J. 19:22 RX / 124 RX

Jenna M. 16:00 RX/ 124 RX

OMD 10:54 RX / 133 RX

Craig B. 14:30 / 111RX

Char 17:27 RX / 94

Belle 21:16 RX/ 100

Sarge 21:34 RX / 144

Little G. 17:25 RX/ 119RX 

Jimbo 23:50 RX/ 155RX

El Diablo 17:01 RX/ 122 RX

 Sandy S. 20:00 DNF/ 77

Fuma 14:29 RX/ 90 RX

Lindsey S. 20:04/ 86

Natalie A 18:28 RX/ 85

Luisa 19:16 RX/ 85

Mighty Mouse 14:30 RX / 124 RX

Chris W. Dub 20:00 DNF /87 RX

Amish 11:31 RX / 180 RX (most reps tabata)

Rutrow 15:29 RX/ 110

Jessica H. 15:58 / 70 

Captain 14:28 RX/ 123 RX

Miquel D. 22:05 RX / 103 RX

Casey S. 17:50 RX / 123 RX

Daniel T. 20:55 RX / 87 RX

Carie S. 13:53 / 104

Megan M. 16:57/ 112

Susie Burpees  17:21 / 123

Allison J. 18:08 RX/ 83

Abs 14:40/ 120

Jeff F. 19:18 RX/ 90

Robert B. 20:00 DNF / 76

Darren D. 20:00 DNF / 77

Monkey 13:06 RX/ 153 RX  (most reps girl tabata)

Bridget M. 16:56 RX/ 141 

Jeremy J. 20:00 DNF / 65 RX

Mike C. 17:29 RX/ 139 RX

Karissa H. 19:37 RX/ 130

Chris F. 20:00 DNF / 70

Stoner 12:59 RX (23Kg) / 155 RX

Firecracker 13:00 /134 RX (fastest girl time)

Jimmy L. 13:28 RX/ 140 RX

Chris 16:40/ 111 RX

Brian S. 16:50 RX/ 78 RX

Greg H. 20:00  RX

Neighbor 18:36/ 90 RX

John M. 16:50/ 110

Joey B. 15:16 RX/ 130

Ana 19:29 RX / 102

Mike J. 16:17 RX/ 111 RX

Paul H. 21:03 RX/ 92 RX

Love the Weighted Pull-ups and the Medicine Ball!

Today's WOD:

5 Weighted Pull-ups 45/20lbs

10 Wall Ball 20/14lbs

15 Medicine Ball Clean 20/14 lbs

  

15 minute AMRAP

  

followed by:

  

25 GHD Sit-ups

50 Abmat Sit-ups

25 Kettlebell Sit-up Twists 16/12kg

  

For time.

Time Limit: 10 Minutes

Warm-up:

1. Sprint Team Run 400m
2. Squat x10
3. Thruster w/bar x10
4. Hip Extension x10
5. Pull-up x10

MOD:

Weighted Pull-ups

Wall Ball

Medicine Ball Clean

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Joe L. 3 rounds 

Standard 3 +3 mbc 

Ronbo 5+5pu

Steven L. 4+10B

Will B. 4 +2Pu RX

Chryssi M 3 +1pu

Joslyn S 3+4 mbc

Sicilian 3 +5pu

Special K. 3+5mbc

Terry B. 4+2pu

Heath P. 3+3pu

BaMF 4+1pu

Jessica D. 3+13mbc

Marcus P 3+5pu

Tweety Bird 5+10wb

Heather S. 5+4pu

Collin L. 5+10wb

Andrew S. 5+4pu

Vista B. 4+3pu

CoCo 4+2WB 

John R. 5+4pu

Lewis 2

Sarge 4

Little G. 3+4wb

Mo 5+4pu

Tink 4+5wb

Chance 5+10WB RX

Natalie A. 4+7WB

Sandy S. 4+MBC

Craig B. 5+2pu 

Mike C. 5

Luisa M. 4+10wb

Charlotte G. 5+4pu

Bell 4+5pu

Megan F. 6

Bug 6+10 mbc

Merrick 4+1pu RX

Carnivore 6+5pu RX

Rich W. 8 RX

Corey B. 4+10WB RX

Jeanette G. 4+2WB

Monkey 4 RX

Grizz 3+3WB

Samantha 4+6WB

Fuma 4+4PU

Bigfoot 5+10BMC RX

Mighty Mouse 4+2PU 

Becca B. 5+2pu

Amish 4+2PU RX

Rutrow 5+5WB 

El Dablo 4+3pu

Tarah R.  ?

Carrie S. ?

Thor 4+3pu

Casey S. 4

Miquel 7+4MBC

Will B. 4+2Pu

Captain 3+2MBC

Thomas W. 5+2MBC

David 4+10WB

Aaron D. 4+3WB

Jeff P. 4+1wb

Rick B. 4+10 MBC

AJ G. 5+13MBC

Geoff B. 4+5pu

Devin A. 5+11MBC

Lindsey B. 4+11MBC

Karissa H. 4+9wb

Jeff F. 4+3MBC 

Andy O. 5+5MBC RX

Mary F. 3+4WB

Supergirl 3+3PU RX

Wonderwoman 4+2PU RX

Andres 3+13MBC

Tony 6+6WB

JuJu 5+8WB

Joey B. 4+10WB

Bridget M. 5+10WB

Stoner 7+10MBC RX

John M. 4+5PU

Megan M. 4

Chris C. 4+3MBC

Katie H. 3+10wb

Jimmy L. 4+4pu RX

Neighbor 4+6mbc

Firecracker 4+5PU RX

Chris B. 5+5PU

Alex P. 4+10WB

Lindsey S. 3+1PU

DJ A. 4+2PU

Paul H. 4+1WB

Ana 3+5MBC

Darren 2+3MBC RX

Ashley H. 4+3PU

Mike J. 4 RX

Elizabeth 3 +5MBC 

Jimbo 6+1PU RX

Jay B. 5

For Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Today's WOD:

Michael

  

800m Run

50 Hip Extensions

50 Situps

 

3 Rounds for time.

  

Last on: 11 15 11

Time limit: 30 Minutes 

Warm-up:

1. Run 200m
2. Thruster w/bar x10
3. Walking Lunge x20
4. Toes to Bar x10
5. Snatch 10 in 10

MOD:

Snatch

Pose Running

Hip Extension

Post-WOD:

Stretch: High Hammies

CFTally Athlete Results:

Becca B. 22:20

Special K 30:00 Scaled

Ronbo 29:25 Subbed

Steven L. 27:00

DJ 30:00 Scaled

bamf 22:25

Marcus P. 30:00 Scaled

Heath P. 30:00 Scaled

OMD 22:01

Megan F. 25:58

John R. 26:02

Coco 26:53

Rick B. 24:30

Vista B. 22:24

Ashley H. 28:20

Heather S. 24:22

James B. 30:00 Scaled

Alexis P. 30:00 Scaled

Tommy F. 25:20

Jeanette G. 30:00

Cornbread 23:29

Matthew K. 30:00

Eddie D. 30:00 Scaled

Rich W. 19:51

Chance 20:00

Will J. 22:42

Chryss H. 25:57

Alisa G. 26:13

Sandy S. 30:00 Scaled

Lewis N. 30:00 Scaled

Grier K. 27:33

Louisa M. 28:53

Road Runner (Reynold) 19:11

Joker 21:30PR

Bigfoot 22:30 Subbed

Mighty Mouse 24:09

Kim Possible 24:57PR

Mo L. 32:55

Chevy 24:58

Merrick 27:00

BMR 29:58

Charlie 31:56

Grizz 37:33

Logan J. 24:47

Joey B. 27:25

KitKat 24:22

Ryan M. 29:08

Daniel 29:50

Tarah 26:58

Danielle G. 29:23

Amish 21:45

Abs 26:34

Carrie 26;53

Casey 22:41

Slash 29:48

Bridget 25:30

Monkey 22:02

Geoff 20:04

Patrick L. 21:57

Sliver Back 21:07

Lindsey B. 24:22

Corey B. 26:49

Karissa 29:40

Natalie A. 30:20

Mike J. 30:00

Lee 23:24

Jeff P. 27:08

Firecracker 19:54PR

Kendall 26:51

Jenna 20:20

Fuma 25:20

AJ 23:51

Andres 25:37

SuperGirl 24:31

Dylan 27:10

Andy O. 19:36

Mary 27:58

Dave G. 25:01

Claudia 28:17 Scaled

Katie H. 28:33

Carnivore 17:22PR

Alex P. 25:53

Darren D. 30:03

Elizabeth W. 27:55 Scaled

Little G. 26:48

Run, Fun, Run

Today's WOD:

Run 800m 

50 Sit-ups

50 Box Jumps 24/20"

25 Knees-to-Elbows

Run 800m

  

For time.

Last on: 02 23 11

Time Limit: 18 Minutes

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Indian Run 400m
3. Good Morning w/bar x10
4. Walking Lunge x10
5. Clean & Jerk 10 in 10

MOD:

Pose Running

Knees-to-elbows

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Ronbo 18:00 scaled

Steven L. 18:38 scaled

Special K. 22:45

Bamf 17:07

Joslyn 18:45 scaled

Heath 20:00 scaled

OMD 11:37

Chance 12:50

Collin L. 14:30 

Joker 13:48 

Heather S. 16:00 scaled

Lee 16:33

Coco 18:00 scaled

Andrew S. 17:22 scaled

Jenna 15:01 scaled

Samantha G. 18:00 scaled

Harold  18:17 

Little G. 17:58 

Fran 19:20 scaled

Alexis 21:20 scaled

Rick 13:44

Matthew K. DNF injury

James 19:23

Alisa 18:00

Tink 16:57

Carrie 18:56

Lewis 23:32 scaled

Kyrie 18:00 scaled

Bug 18:01

Mighty Mouse 16:09

Thomas 16:17

Bigfoot 12:11

Roadrunner 17:01 subbed

Megan 17:50 scaled

Krissy 17:55 scaled

Becca 15:59 scaled

Erin 16:47 scaled

Will J. 14:19

charlie 17:49 scaled

Vista 14:42

Flex 16:56

Daniel T. 21:50

Carlos 16:13

Carnivore 11:13 (fastest time!)

Rutrow 16:21 subbed/scaled

Amish 13:00

Bridget 16:44 scaled

Geoff 12:19

Abs 17:39 scaled

Karissa 18:45 scaled

Ryan V. 16:51

Ashley H. 18:30 scaled

Natalie 19:11 scaled

Will B. 13:53

Brian S. 16:34

Sarge 19:30 scaled

Dylan 18:59 scaled

JuJu 17:47 scaled

Dave G. 17:54

Joey B. 17:59 scaled

SuperGirl 15:54

Cornbread 16:35

El Diablo 12:47

Captain 17:14

Corey 17:52

Lindsey 17:06 scaled

Jeff F. 16:21 scaled

Andy 12:47

KitKat 17:25 scaled

Jay B. 14:57

Wonder Woman 15:00

Ryan M. 12:59

Alex P. 14:34 scaled

Andrees R. 15:07 scaled

Mike C. 13:22

Gustavo 18:57 scaled

Casey S. 12:42

Elizabeth W. 18:24 scaled

Chris C. 14:15

Patrick L. 13:40

An Open Wod and Annie

Today's WOD:

CF 2011 Games Open WOD#3

  

Squat Clean & Jerk 165/110 lbs

  

5 Minute AMRAP

 

Followed by:

Annie

  

Doubleunders

Sit-ups

 

50-40-30-20 and 10 rep rounds.

  

Last on: 11 10 10

  

Time Limit: 15 Minutes

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Good Morning w/bar x10
4. Bridge Hold x3 30 Seconds
5. Jump Rope alternating Feet x40
6. Group: Clean & Jerk
7. Clean & Jerk 10 in 10

MOD:

Clean & Jerk

Doubleunders

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Carlos N. 13 / 15:00

Jolly Green 13 Scaled

Chryssi 9 scaled/ 14:31 Scaled

Joslyn S. 10 Scaled/ 15:00 Scaled

Steven L. 11 Scaled/ 15:00 Scaled

Bamf 13 Scaled/ 8:54

Special  / 13:30 Scaled

Tweety 14 Scaled/ 11:39 Scaled

Samantha G. 14 Scaled/ 15:00 Scaled

Andrew S. 15 Scaled/ 11:56 Scaled

OMD 14 / 9:25

Chris W. 9 Scaled/ 8:26

Silverback 13 / 15:00 Scaled

Luisa 12 Scaled/ 13:54 Scaled

Rick B. 17 Scaled/ 13:44 Scaled

Andres 10 Scaled/ 11:55 Scaled

Matthew K. 14 Scaled/ 14:45 Scaled

Kristen 16:00 Scaled/ 8:22 Scaled

Mo 14 Scaled/ 13:22 Scaled

Amish 11 / 5:22

Elena 16 Scaled/ 13:58 Scaled

Professor 12/ 6:42

Jorge 16 Scaled/ 8:19

Sandy 16 Scaled/ 13:55 Scaled

Bug 15 Scaled/ 13:04

Logan 11 Scaled/ 9:34

Missy 21 Scaled/ 9:29 Scaled

Rich 19 / 5:54

Stoner 26 / 7:12

Ox 13/ 13:53

Kyrie 14 Scaled/ 15:25 Scaled

Krissy 20 Scaled/ 14:20 Scaled

Louis 13:00 Scaled/ 18:19 Scaled

Char 14 Scaled/ 13:59 Scaled

Bigfoot 14 +1sc Scaled/ 9:51

 Sarge 9 Scaled/ 16:47 (pr)

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