Helen plus a Combo

No Terry, that kettlebell will not pick itself up!

Today's WOD:

Helen

  

Run 400m

21 Kettlebell Swings 24/16kg

12 Pull-ups

  

3 rounds for time.

Last on: 03 13 12

Time Limit: 18 Minutes

  

Followed by:

  

10 Skin-the-cat/Muscle-up Combos

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer run 400m
3. Shoulder Swing x15
4. Back Extension x15
5. Hip Extension x10

MOD:

• Pose Running Drills
• Kettlebell Swing
• Kipping Pull-up
• Skin-the-cat/Muscle-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 17:47 

Chryssi M. 18:00

Akina 18:00

Joslyn S. 18:00

Will B. 13:00 RX

Sicilian 18:00

Bamf 13:24 RX

Marcus 19:38 RX

Special K. 18:23 RX

Ana J. 12:37

Dustin J. 12:53 RX

Collin L. 11:29 RX

Andrew S. 15:55 RX

Amelia M. 15:42

Harold R. 16:03 RX

Stoner 9:09 RX

Lindsey S. 18:00

Krissy H. 16:45

Cornbread 12:53 RX

CoCo 13:48 

Charlotte 14:01

Ashley H. 15:40 RX

Professor 9:08 RX

Roadrunner 12:53 RX

Craig 12:47 RX

Sam 11:26 RX

Sandy 15:21

Travis 9:45 RX

Luisa 16:00 

KitKat 14:36

Daniel T. 17:22 RX

Sharon 15:40

Carolina 15:08

Mo. 17:181

Marcelo 16:50

Sara A. 15:08

Grizz 18:19

Robert B. 16:35 

Darron D. 19:00

Thor 15:24

Captain 13:36 RX

El Diablo dnf injury

Monkey 11:35 RX PR

Mike J. 11:43 RX

Micah 14:21

Bridget M. 13:16

Wonderwoman 13:54 RX PR

Karissa 15:18

Susie Burpees 16:11

Juju 13:10 

Allison J. 18:53

Dave 13:58

Ryan V. 15:33 RX

David L. 13:56 RX

Supergirl 14:37 RX

Christopher B. 16:15 RX

James L. 9:16 RX

Andy O. 10:42 RX PR

Brian S. 14:02 RX

Casey S. 12:32 RX PR

AJ 13:33 RX

Zach S. 16:48

Chris C. 11:55

Merrick S. 12:21 RX

Aaron D. 12:28

Patrick L. 13:00 RX

Jaime S. 14:04

Alex P. 12:28

John M. 11: 35 

Marcus P. 17:10 RX (2nd time?)

Terry B. 13:22 RX

Jackie A. 14:47

Charlie 13:34 PR

Elizabeth W. 17:54 

Silverback 10:30 RX

Charlotte F. 18:00

Carnivore 8:10 RX (fastest time)

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 

Lots of handstands then rings!

Today's WOD:

50 Wall Get-ups

  

Immedately followed by:

  

5 Rounds for time of:

  

5 Ring Dips

5 Skin-the-Cats

2 Back Levers

2 Front Levers

  

Time Limit: 20 Minutes

Warm-up:

1. Row 300m
2. Burpee Wave x10
3. Shoulder Swing x10
4. Shoulder ROM

MOD:

• Wall Get-ups
• Skin-the-Cat
• Back Lever
• Front Lever

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

The Sicilian 2 Rounds

Will B. 2 Rounds RX

Jeremy J. 1 rounds 5 skin the cat

Steen L. 2 rounds 2 back levers

Heath P. 1 rounds

Jenna M. 3 rounds

Ryan M. 4 rounds 5 ring dips

Dustin J. 2 rounds 2 back levers

Ana J. 19 :45

Charlie 1 round 2 skin the cat

Jackie A. 1 round 5 dkips 1 skin the cat

James B. 3 rounds 2 back levers

Matthew K. 1 round 3 skin the cats

Joker 14:25

Krissy H. 3 rounds 3 skin the cats

Sandy S. 3 rounds 3 skin the cats

Tony C. 3 rounds 2 candlesticks

Mo. L. 3 rounds 4 skin the cats

Thor 3 rounds 3 skin the cats

Will b. 4 rounds 1 front lever

Wonder Woman 15:00

Slash 14:40

David L. 4 rounds 2 front lever

Thomas W. 4 rounds 5 skin the cats

Vista B. 15:40

Jeff F. 4 rouns 2 skin the cats

Harold R. 4 rounds 2 back lever

Ryan V. 15:02

James L. 16:30

Run, Climb and Push...quickly!

Today's WOD:

Run 400m

2 Rope Climbs

20 Push-ups

  

3 Rounds for time.

  

Time limit: 10 minutes

  

Last on: 09 14 11

  

Followed by:

  

Skin the Cat

Inverted Hold

Front Lever

  

3 rounds of 3 reps, not for time.

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Ring Dip x10
4. Sit-up x20
5. Group: Pose Drills
6. Group: Rope Climb
7. Group: Gymnastic Skills

MOD:

Running Mechanics

Rope Climb

Gymnastic Skills

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Joslyn S. 17:39 Scaled (overtime)

Ronbo 17:19 Scaled (overtime)

Steven L. 17:21 Scaled (overtime)

Bamf 15:20

Chryssi M. 17:08 Scaled (overtime)

OMD 8:29

Andrew 16:16 Scaled (overtime)

Jay B. 15:30 Scaled (overtime)

Chrs B 14:38 Scaled (overtime)

Samantha G. 16:59 Scaled (overtime)

Harold R. 17:56 Scaled (overtime)

Ryan V 13:06

Sarge 10:00 1+18pu Scaled

AJ 2+Run 11:30 Scaled (overtime)

MO 10:00 1+RC Scaled

Luisa 1 + run 10:00 Scaled

Sandy 2+run 12:00 Scaled

Scooter (Vinny)10:00 2 rds Scaled

Tiger 12:13

Chevy 10:12 Scaled

Ox 14:20

Kyrie 10:00 Scaled

Bug 10:00 2rds  

Rich 8:34

Sweet Tea 10:00 Scaled

Elena 10:00 2rds Scaled

Charlie 10:00 2rds+2rc Scaled

Little G. 10:00 1+4PU Scaled

Kristen 16:21

Carrie 10:00 2rds Scaled

Franchesca 10:00 1+rc Scaled

Quentin 10:05

Thomas W. 10:00 2+run Scaled

Reynold 11:24

Grizz 10:00 1+1RC

Vicky 12:09 Scaled (overtime)

Logan 12:45 

Charlie Girl 15:23 Scaled (overtime)

Andrew 10:00 

Eric C. 10:00 2 rds. Scaled

Clara K. 10:00 1+18pu Scaled

Flex 12:00 2+pu

Will J. 13:00

Stephen M. 10:00 2+run Scaled

Fuma 0:00 2+run Scaled

Samantha P. 10:00 1+wc Scaled

Rick B. 11:34

Bridget M. 10:00 Scaled

Monkey 13:09 PR

Amish 8:44

Mike C. 11:35 Scaled (overtime)

Michael J. 14:21 Scaled (overtime)

Corey B. 15:43

Lindsey B. 10:00 Scaled

Andy 9:00

Allison 10:00 1+4 rc Scaled

Brian 11:24

Super G. 12:00

Merrick 12:43

Jeff 10:00 2 rds scaled

Captain 11:28 Scaled (overtime)

El Diable 12:25 Scaled (overtime)

Jorge 10:00 4+run Scaled

Stoner 8:18

Chance 9:12

Justin B. 12:08 Scaled (overtime)

Alex 10:00 2 rds Scaled

Rarbit 12:08 Scaled (overtime)

Darren 10:00 2 rds. Scaled

Firecracker 9:57 

Jimbo 8:06 (fastest time)

Jenna 10:00 2 rds +rc Scaled

Casey 10:00 2 rds + rc Scaled

Gustavo 10:00 1 +run Scaled

Paul 10:00 2 rds + run Scaled

Geoff 10:53

Skin the Cat!

Turn your hands!

Today's WOD:

50 Skin the Cat

  

Time limit: 20 Minutes

Warm-up:

1. Shoulder ROM
2. Burpee x5
3. Squat x10
4. Walking Lunge x10
5. Thruster w/bar x5

3 Rounds

  

Group: Skin the Cat

  

MOD:

Skin-the-cat

Post-WOD:

GHR 5-5-5

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Will 9:57

Jolly Green 41

Steven 30 Modified

Bamf 30

Sarge Practice

Thomas Practice

Samantha Practice

OMD 12:09

Angelica Practice

Travis 35

Justin 40

Kristen 8 Practice

Chevy 35

Cornbread 23

BMR 16

Rich 20:00

Bigfoot 40

Luisa Practice

Clara Practice

Natalie Practice

Sandy Practice

Quentin 16:00

Ryan 21:00

Kirby 12

Marcello 25

Jami 10

Charlie Girl Practice

Flex 27

Sweet Tea 30 Modified

Mike C. Practice

Carnivore 10:32

Paul H. Practice

Firecracker 18:37

Tiger 39

Allison Practice

Susie Burpee 20:17

Michael J. Practice

Lauren G. Practice

Carlos Practice

Logan Practice

Fuma Practice

Chris W. Practice

Will Practice

Reynold Practice

Mike C. 17:00

Supergirl 16:55

Chance 12:45

Brian 17:08

Dylan Practice

Andy 15:55

Corey Practice

Lindsey Practice

Darren Practice

Robert Practice

Matthew 17:04

David Practice

Geoff 20:00

Lacey Practice

Andre Practice