Love them Dumbbell thrusters!

These'll hurt you!

Today's WOD:

15 Dumbbell Thruster 45/35 lbs

30 GHD Sit-ups

  

3 Rounds for time.

Time Limit: 20 Minutes

Warm-up:

1. Jump Rope 200 Singles
2. Strict Pull-up x9
3. Sit-up x10
4. Shoulder Swing x15
5. Squat Stretch x20 Sec

MOD:

• Group Clean 10 Minutes
• Dumbbell Thruster
• GHD Sit-up

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Ronbo 17:14 

Steven L. 17:47

David C. 15:50

Siclian 20:00 2 rds 20situps

 Joslyn . 17:43

Will B. 16:42 RX

Ameli M. 16:30

BAMF 15:25 RX

Marcus P. 20:00 2 rds 9 thrusters

Special K. 20:00 2 rds 1 thruster

Harold R. 17:06 RX

Andrew S. 16:36

Collin L. 10:26 RX

Tweety Bird 11:24

Heather S. 12:19

Ana J. 13:13

Dustin J. 15:25 RX

Travis (traveler) 13:05 RX

Lindsey S . 9:31

James B. 11:28

Chryssi 8:30

Merrick 9:29

Char 10:34

Belle 12:54

Roadrunner 14:19

Sam D. 11:55

Kristy S. 10:57

Coco 11:53

Professor 10:11 RX

Craig 13:15

Luisa 15:17

Krissy H.14:20

Sandy 15:02

Carolina 16:40

Sharon G. 16:40

KitKat 9:35

Mighty Mouse 8:58

AaronD. 11:35

Marcelo 15:29

Chris W. 17:51

Matthew K. 19:36

Silverback DNF inury

Rick B. 10:13 RX

Thor 19:25

Monkey 15:55 RX

Micah 19:40

Sara 11:53 

Wll 14:45 RX

Diablo 8:25 

Captain 10:43

Carnivore 6:33 RX (fastest time)

Andy O. 8:59 RX

James L. 10:35 RX

David  10:10

Supergirl 13:24 RX

Corey B. 11:53

Ryan V. 13:11

Slash 111:03 

Dave G. 12:18

Chris K. 16:20

Karissa 16:19

Linsey B. 10:54 

Mo 16:30 

Pat L. 12:19

Casey S. 15:24 RX

Jaime S. 14:40

Mary F. 16:00

Zach S. 15:18

JuJu 12:42

Chris C 13:50

Robert B. 15:05

Darren D. 16:15

Alex P. 10:39

Terry B. 14:50

John M. 13:17

Ana E. 10:44

Paul H. 14:15

Chalrie 15:32

Charlotte F. 15:05

Jackie A. 14:55

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

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

Jerks, GHDs, Doubles....then a sled run

Today's WOD:

10 Behind-the-Neck Jerk 95/65lbs

15 GHD Sit-ups

20 Doubleunders

  

15 minute AMRAP

  

followed by:

  

Sled Run for Load

Warm-up:

1. Burpee x10
2. Sit-up x20
3. Jump Rope 2 minutes
4. Hang Power Clean 10 in 10

MOD:

Hang Power Clean 

Behind-the-Neck Jerk

GHD Sit-up

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Ronbo 4 rounds scaled

Special K. 3 rounds

The Sicilain 3 + 10 Jerks scaled

Jessica D. 3 rounds + 30 sit-ups scaled

Becca B. 5 +10 jerks scaled

Joslyn S 2 +9 Jerks scaled

Marcus P. 3 rounds scaled

Terry B 3 + 10DU scaled

John R. 4+4 Jerks

Heath P. 3 rounds

Will B. 5 +4 Jerks scaled

Vista 4 + 5 Jerks  scaled

Tweety Bird 5 + 5 Jerks scaled

Joker 5 + 14 GHD

Rick B. 5+10 Jerks scaled

Samantha G. 3 rounds scaled

Andrew S. 3 + 4 jerks

Matthew K. 3 + 4DU

Tink 3 + 9 Jerks scaled

Belle 3 scaled

Little G. 3 + 3DU 

Char 3+7 Jerks scaled

Jeremy K. 2 + 10 Jerks

Bug 3 + 4 DU

Chance 7+10 jerks

Luisa M. 3 + 9GHD

Thomas W. 2+16DU

Jeanette G. 3+40 singles scaled

Marcelo 3 + 6 Jerks scaled

Rich W. 8+15 GHD 

Jessica 3 + 17 sit-ups scaled

Craig B. 5 + 5 Jerks scaled

Bigfoot 5

Lee D. 4 + 35 sit-ups scaled

Mo L. 3 scaled

Kim Possible 4 scaled

Chevy 7 rounds

Roadrunner 3+2 DU

Erin C. 3 + 5 jerks scaled

Grizz 3 rounds

Thor 3 + 5 jerks

Jeff P. 4 scaled

Professor 5 + 10 jerks

Andres 8 scaled

Sarge 3 + 5 DU

Tara 4 scaled

Charlie 3 + 10 jerks scaled

Mighty Mouse 5 + 4 jerks

Ryan M. 3 + 4DU scaled

Devin 4 + 15DU

Stefan 4 + 24sit-ups scaled

Amish 8+5jerks

Rutrow 4+8 jerks scaled

Corey B. 5 + 10jerks scaled

Lindsey B. 5 + 6 jerks scaled

DJ 4 + 3 jerks scaled

Bridget 4 + 20 sit-ups scaled

Monkey 6 + 14 GHD 

Geoff 7+2 jerks

Slash 3 + 30 situps scaled

Coco 4 scaled

Natalie 4 + 15 sit-ups scaled

Captain 5 rounds

El Diablo 4 + 15 GHD

Karissa 4 + 1 scaled

Cornbread 5 + 55 singles scaled

Casey S. 4 + 5 DU

Brian S. 5 + 15GHD 

Logan J. 4 +20 situps scaled

Wonder Woman 7+ 8 GHD ( most rounds - girl)

Super Girl 6 + 13DU

Carnivore 9+ 7Jerks ( most rounds)

John M. 3 + 2 jerks

Andy O. 8 + 6GHD

Dylan W. 3 + 6 situps scaled

JuJu 5 + 2 jerk scaled

BAMF 6+6 jerks

Dave G. 4 scaled

Jenna M. 5 + 10 Jerks

Joey B. 4 rounds scaled

Ashely H. 4 + 44 singles scaled

Ryan M. 6+5 jerks

Patrick L. 4 + 5 jerks

Darren D. 3 + 10 du scaled

Miquel 4+ 9 GHD

Elizabeth W. 4 + 16sit-ups scaled