Sit-ups & Push-ups

Regular sit-ups are too easy!

Today's WOD:

Weighted Abmat Sit-ups 45/35lbs

Ring Push-ups

GHD Sit-ups

  

21-15-9 rounds for time.

  

Time Limit: 15 Minutes

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Push-ups (Hand release) x10
4. Samson Stretch
5. Hip Extension

MOD:

Ring Push-up

GHD Sit-ups

Post-WOD:

Personal Challenge Work

CFTally Athlete Results:

bamf 9:26

Sarge 11:06 Scaled

Brooke 15:13 Scaled

Will B. 10:46

Kirby 13:27 Scaled

The Standard 9:17

Joker 6:36

Andy 7:34

OMD 6:58

Jorge 9:00

Krissy 7:45 Scaled

Tweety Bird 8:19 Scaled

Justin 7:25

Kristen 7:40 Scaled

Mike 7:50

Harold 9:20 Scaled

Larry 6:37

James 7:13

Justin 9:39 Scaled

Tink (Lizzie) 5:59 Scaled

Luisa 8:06 Scaled

Alecia 8:42 Scaled

Mighty Mouse 8:16

"L" Big Foot 4:29

Kim Possible 6:02 Scaled

Flex 6:24

Charlie 8:52 Scaled

Tom 13:28 Scaled

Chevy 7:15

Ian 7:54

Andrew 6:14 Scaled

Chryssi 9:33 Scaled

Stephen M. 11:47 Scaled

Jaimi 8:09 Scaled

Sara 8:28 Scaled

BMR 9:29

Carnivore 5:54

Devin 8:55

Happy 5:11

Counselor 5:11

Alex 6:50 Scaled/subbed

Susie Burpees 10:26 Scaled

Slash 10:25 Scaled

Nikki 10:14 Scaled

Abi 9:12

Ox 12:58

Marcelo 8:11

Firecraker 9:10

Tiger 9:09 Scaled

Tony 9:35

Carlos 7:23

Monkey 7:58

Danny 9:15

Nicole 10:56 Scaled

Karissa 9:20 Scaled

Supergirl 7:59

Dylan 10:07 Scaled

Chance 5:24 Scaled

Ryan 12:09 Scaled

UpMan 9:12

Natalie 8:30 Scaled

Lily 9:57 Scaled

CouchFit 10:29

Playing with Medicine Balls

I think Jason has found the best use of a medicine ball, especially after today!

Today's WOD:

Medicine Ball Fun

  

Run 400m with Medicine Ball 20/14lbs 10ft/9ft targets

40 Medicine Ball Cleans

40 Medicine Ball Push-ups (20 ea. hand)

40 Wall Ball Shots

40 Medicine Ball Push-ups (20 ea. hand)

40 Walking Lunges with Medicine Ball Overhead

40 Sit-ups with Medicine ball

Run 400m with Medicine ball

  

For time.

Last on: 05 26 11

Time limit: 20 Minutes

Warm-up:

1. Row 700m
2. Wallball x15
3. Shoulder ROM
4. Sit-up x20
5. Push-up x10

MOD:

Medicine Ball Clean

Medicine Ball Push-ups

Medicine Ball Lunge w/ball overhead

Post-WOD:

Personal Challenge Work

Stretch: Hip

CFTally Athlete Results:

bamf 24:12

Ronbo 24:32 Scaled

Will B. 23:40 Scaled

Courtney 23:17 Scaled

Joker 17:20

OMD 20:13 Scaled UP!

Andy 17:50

Krossy 22:40 Scaled

Tweety Bird 21:04 Scaled

Mike 18:00

Stephen K. 23:45 Scaled

 Mighty Mouse 21:09

Tiger 21:46

James 23:37

Jason 24:59

Charlie 24:47 Scaled

Sandy 25:00 Scaled

Sandy 25:00 Scaled

Jaimi 25:00 Scaled

Joey 16:46

Ian 22:04

Andrew 25:00

Lizzie 19:06 Scaled

Ox 25:00 DNF

Professor 15:15

Stoner 15:06

Sam 25:00 DNF

Natalie 25:00 Scaled

Lily 27:06

Alan 20:35

Jonathan 19:48

Jimbo 18:03

OMD 18:51

Happy 18:47

Monkey 21:01

Patrick L. 25:10

Counselor 21:01

Rachel 22:52

Melissa 25:00 Scaled 

Carnivore 16:12

Cornbread 26:50

Couchfit 22:47

Wonderwoman 23:32

Danny 23:32

Nicole 25:53

Sarge 25:00 DNF

Jorge 25:15

Speedracer 24:28

Madeline 22:21

Pressing and Squatting

Today's WOD:

Back Squat 5-5-5-5-5

Use 90% of 5RM.

Last on: 05 17 11

  

Shoulder Press 5-5-5-5-5

Use 90% of 5RM.

Last on: 05 17 11

Warm-up:

1. Jump Rope 2 minutes
2. Shoulder ROM
3. Reverse Hyper x10
4. Warm-up each movement prior to the wod.
5. Back Squat/Press  w/50% x5
6. Back Squat/Press w/70% x3
7. Back Squat/Press w/90% x2

MOD:

Back Squat

Shoulder Press

Post-WOD:

Tabata Weighted Sit-ups 35/15lbs

Stretch: Hamstring

CFTally Athlete Results:

Ronbo 230 / 100

Bill 185 / 115

Andy 135 / 95

Joker 275 / 95 / 8

Ashley 85 / 45 / 11

Patrick 185 / 115 / 6

Jorge 205 / 105 / 7

Rubberman 225

Sarge 90 / 65

Aislinn 125 / 60 / 14

Emory 125 / 60 / 14

Tuffy 100/ 65 / 11

Eddie 135 / 85 / 11

Mr. Clean 175 / 95 / 8

Kyle ?/105 / 18

Karen 85 / 55 / 10

Savanah 85 / 55 / 9

Traci 85 / 55 / 10

Lindsay 60 / 45 / 9

Ox 235 / 115 / 7

Kim Possible 85 / 55

Mighty Mouse 100 / 55

Monkey 0 / 90

Zack 225 / 135 / 11

Catherine 55 / 35 / 10

Madeline 95 / 65 / 13

CouchFit 205 / 115 / 10

Chris 135 / 115 / 10

Cornbread 225 / 115 / 7

JuJu 90 / 45 / 13

Rachel 105 / 50 / 11

Abi 185 / 75 / 10

Nikki 90 / 55 / 9

Jason 185 / 95 / 8

Allyson 105 / 55 / 10

Counselor 225 / 125 / 10

Rover 225 / 115 / 10

Professor 225 / 115 / 15

Stoner 225 / 145 / 13

Kevin 275 / 185 / 11

Speed Racer 125 / 65 / 12

Guru 155 / 125 / 10

Kaveman 185 / 9

Devin 225 / 115 / 6

21-15-9 rep rounds for time.

A "Full" wall.

Today's WOD:

Handstand Push-ups

Weighted Abmat Sit-ups 45/35lbs

Ring Push-ups

GHD Sit-ups

  

21-15-9 rounds for time.

Warm-up:

1. Run 400m
2. Hip Extension x10
3. Push-ups x10
4. Hang Snatch 10 in 10

MOD:

Handstand Push-up

Ring Push-ups

GHD Sit-up

Post-WOD:

Athlete's Choice

Stretch: Athlete's Choice

CFTally Athlete Results:

Jolly Green   26:56   Scaled

Corn Bread   28:26 Scaled

The Standard   23:10 Scaled

Joker   12:48 Scaled

Tweety Bird   23:30 Scaled

Valerie   28:13 Scaled

Lauren   28:44 Scaled

Kim Possible   15:10 Scaled

Alex   19:17 Scaled

Mighty Mouse 15:26 Scaled

Alisa   21:10 Scaled

Zach 15:43 Scaled

Anne 16:38 Scaled

Professor 12:49

Emory 15:29 Scaled

Ugogirl 16:52 Scaled

Kyle 10:03

Upman 13:45

Ian 19:44 Scaled

Jenken 15:09 Scaled

Jason 22:15 Scaled

KitKat 15:52 Scaled

Danny 17:14 Scaled

Nicole 24:45 Scaled

Counselor 16:49

Brad 28:32 Scaled

Front Squatting!

See it is possible to smile at 5:30 AM!

Today's WOD:

Front Squat 7RM

  

followed by:

  

12 Weighted Sit-ups 24/16kg

12 Kettlebell Swings 24/16 Kg

   

10 minute AMRAP

Warm-up:

1. Run 2 Laps >>>
2. Samson Stretch
3. Reverse Hyper x10
4. Hip/Back Extension x10
5. Front Squat w/Bar x5
6. Front Squat w/50% x5
7. Front Squat w/70% x3
8. Front Squat w/90% x2

MOD:

Front Squat

Kettlebell Swing

Post-WOD:

Roll & Stretch

Sit-ups with a heavy kettlebell aren't a lot of fun, but it's our kind of fun!

Levi stretching out.

CFTally Athlete Results:

John 135-145 / 9 rounds

David C. 185-205-225 / 8 rounds

Bill L. 105-115-135 / 6 rounds

Monica 95-105-135 / 6 rounds

Terri 135-145(6)-145 / 7 rounds

Melissa 45-50-55 / 6 rounds scaled.

Jon 135-155-165 / 5 rounds + 7 KBS

Teresa 70-75-80 / 7 rounds

Mike 135-145-140 / 5 rounds

Kim 65-70-75 / 7 rounds scaled.

Anthony 145-155-155(6) / 6 rounds

Kelly G. 100-120-? / 6 rounds + 10 Sit-ups

Debi 85(4)-85(5)-75 / 5 rounds scaled.

Susie 65-70(4)-55 / 6 rounds scaled.

Joel Q. 85-135-155 / 4 rounds scaled.

Sahil 95-100-105(2) / 7 rounds

Rick 155-155-165 / 6 rounds

Brian 155-175-185 / 6 rounds

Ashleigh 65-70-65 / 5 rounds scaled + 5 Sit-ups

Shaun 200-200-200 /  5 rounds + 7 Sit-ups

Amanda U. 85-105-115 / 5 rounds scaled

Catherine 85-90-95 / 7 rounds + Sit-ups

Johnson 155-175-205 / 6 rounds

Jonathan 85-95(6)-85 / 4 rounds scaled + 4 Sit-ups

Levi 185-195(5)-185 / 7 rounds + 4 Sit-ups

Joel S. 95-120-135 / 6 rounds

Isabella 75-95-105 / 6 rounds scaled

Melanie 95-105-125(3) / 7 rounds + 10 Sit-ups

Kelly B. 85(3)-90-90 / 7 rounds + 9 Sit-ups