Station Partner WOD

It's not easy stepping up on a tall box with a heavy kettlebell!

Today's WOD:

Partner Station WOD

  

60 Slamball 25/15lbs

60 Step-ups w/kettlebell 24/16kg,24/20"

60 Push-ups with Dumbbell Row 25/15lbs

60 Side Jump Over Medicine Ball

  

Sprint to stop sign in between each station.

One person works at a time EXCEPT when all run together.

Time limit: 30 minutes.

2 teams at each station.

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer Run 400m
3. Chin-up x10
4. Bridge Hold x3
5. Toes-to-Bar x10

MOD:

Slamball

Pushup w/ Dumbbell Row

Step-up

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Standard & Terry 18:00

BAMF & Will B. 14:25

Sicialian 19:10 scaled

Special K. & Steven 20:25

Becca & Jessica D. 17:05

Heather S. & Natalie A. 17:09

OMD & Collin 11:55

John R. & Harold R. 15:49

Joker 8:30 (single)

Tweetybird & Sam G. 17:09

Andy 8:15 (single)

Blas & James B. 13:49

Little G. & Sarge 16:11

Tara R. & Craig 15:12

Char & Belle 18:26

Elizabeth & Charlie 23:06

Tommy F. 7:47 (single)

Susie Burpee & Carrie S. 15:19

Sandy S. & Jeanette G. 17:49

Bug & Luisa 13:59

Emory & CoCo 14:50

Roadrunner & Bigfoot 14:03

Mighty Mouse & Kim Possible 15:20 scaled

Megan F. & Stevan 17:00

Monkey & Marcus 19:57

Chance & Amish 11:14 (fastest team)

Jeff P. & Casey S. 13:43

Bridget & Karissa 16:56

Chris B. 10:43 (single)

Jay B. & Miquel 12:07

Jeff F. & Merrick 11:49

Mike C. & Chris C. 12:46

Slash & Wonderwoman 15:22

JuJu & Cornbread 17:00 scaled

AJ G. & Brian S. 12:58

Ashley H. & Mike J. 13:36

Hallie & Dylan 22:51

Allison J. & Neighbor 18:29

Andres R. & Katie H. 17:33

Jimbo & El Diablo 13:34

Lindsey J. & Darren 21:40

Alex & Lee D. 18:37

Ryan M. 13:13 (single)

Fuma & Sam P. 15:13

Thomas W. & Gustavo 18:55

Death by 10m Burpee Style

Today's WOD:

Death by 10m Burpee Style

  

Sprint 10m then 2 sprints the second minute…

Perform one burpee at each turn.

  

Last on: 03 03 11

  

Followed by:

  

CrossFit Dodgeball

Athlete's Choice

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Indian Run 400m
3. Jumping Jacks x20
4. Walking Lunge w/rotation 20 steps
5. Hip Extension x15
6. Pose Jumping rope

MOD:

Pose running

Burpee

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

BAMF 9 8 sprints 

Becca 10 rounds 9 sprints

Standard 9 rounds 7 sprints

Steven L. 9 rounds 9 sprints

Will B. 10 rounds 10 sprints

Joslyn 8 rounds 7 sprints

Special K. 8 rounds 7 sprints

BMR 9 rounds 8 sprints

Samatha G. 7 rounds 6 sprints

Andrew 9 rounds 8 sprints

Harold 9 rounds 9 sprints

Jeremy 9 rounds 4 sprints

Natalie 8 rounds 6 sprints

Sandy 6 rounds 5 sprints

Krissy 7 rounds

Eric 8 rounds

Mo 9 rounds

Bug 10 rounds

Will J. 10 rounds 10 sprints

Mike J. 9 rounds

Rich W. 12 rounds

Francesca 8 rounds 7 sprints

Reynol 11 rounds 5 sprints

Cornbread 9 rounds 9 sprints

Karen (traveler) 6 rounds

Joker 9 rounds 6 sprints

Flex 9 rounds 9 sprints

Sarge 7 rounds

Daniel T 7 rounds 7 sprints

katie 5 rounds 

Geoff 9 9 sprints

Ashley H. 7 rounds 5 sprints

Logan J. 9 rounds 9 sprints

Susie Burpees 7 rounds 6 sprints

Karissa H. 7 rounds 6 sprints

Casey S. 9 rounds 9 sprints

Little G. 8 rounds and 7 sprints

KitKat 8 rounds 7 sprints

Ryan M. 11 rounds 9 sprints

Carlos N. 9 rounds 

Mike C. 10 rounds 9 sprints

Andres R. 8 rounds

Jenna M. 9 rounds 9 sprints

Captain 8 rounds 8 sprints

El Diablo 9 rounds

Chris W. 8 rounds 8 sprints

Jimbo 11 rounds 10 sprints

Darren 6 rounds 4 sprints

Robert B. 8 rounds 8 sprints

Silverback 10 rounds 9 sprints

Doubles, Sprints, and Dodgeball!

Today's WOD:

Consecutive Doubles

Unbroken Doubleunders 10 Minute AMRAP

  

Followed by:

10m Sprint 5 to Fail

Then:

 

CrossFit Dodgeball!

  

Blue = Bear Crawl to line.

Red = Split Jump x3

Green = Burpee long jump x2

Orange = Leg Lifts x3

Purple = Squat Jump x3

Yellow = Jumping Jacks x5

Warm-up:

1. Jump Rope 2 Minutes
2. Mountain Climbers x20
3. Walk: Inside, outside, heel, toe
4. Burpee Long Jump x5
5. Group: Jump Rope Technique
6. Group: Pose Skills & Drills

MOD:

Jump Rope

Sprinting

Post-WOD:

Burpee Challenge: 49

CFTally Athlete Results:

Sarge 3 / 11-12

Will B. 4 / 16-16

Becca 112 Singles / 15

bamf 58 / 13

Chryssi 104 Singles / 13

Justin B. 100 / 13-13

Tweety Bird 100 Singles / 12-10

Andrew S. 1 / 12-10

Amy P. 12 / 11-10

Harold 9 / 13-13

Andy O. 11 / 16-16

Jaimi W. 4 / 13-13

Cornbread 25 / 13-13

Susie Burpees 20 / 10

Matthew 314 Singles / 14-13

David 372 Singles / 14

Krysta 4 / 13

Chance 29 / 17 -12

Wonder Woman 44 / 14-10

Charlie 14 / 12

Fuma 410 Singles / 12-12

Mike 435 Singles / 14-13

Neighbor 360 Singles / 12

Reynold 6 / 18-18

Kim Possible 5 / 13

Sandy 100 Singles / 11

Will J. 14 / 14-13

Tom S. 2 / 12-12

Andrew 1 / 15

Jeff 6 / 15-10

Carlos 7 / 16

Ryan V. 6 / 16

Natalie 9 / 13-11

Darren 12 Singles / 8-8

Robert 12 Singles / 14-9

Stephan 5 / 12-12

Chris W. 19 / 14-14

BMR 3 / 13-13

Karissa 1 / 12

Patrick L. 2 / 14-10

Paul 124 Singles / 13-9

Ana 2 / 13-10

Brian 8 / 13-7

Dylan 3 / 12-11

Andres 31 Singles / 12-11

David 3 / 12-8

Geoff 52 / 16

Danny 70 / 12-7

Captain "Nicole" 10 / 12-8

Back Squat and Sprinting

Today's WOD:

6 Back Squat 80% of 5RM

Run 200m

  

15 Minute AMRAP

Warm-up:

1. Run 200m
2. Glute Ham Walk x2
3. Walk: Inside, outside, heel, toe
4. Group: Pose Skills & Drills
5. Group: Burgener Warm-up
6. Clean & Jerk 10 in 10

MOD:

Back Squat

Running Technique

Post-WOD:

Burpee Challenge: 46

Stretch: Hamstrings

CFTally Athlete Results:

Steven 6 @135

Ronbo 5+100m @225

Will 6 @155

Bamf 7 @165

OMD 8+6SQ @185

Chryssi 6@85

Harold 6+150m @155

Carlos 6+175m @205

Krissy 6 @75

Luisa 6+6SQ @95

Jaimi 6+6SQ @105 (1rd @115)

Tiger 7 @125

Chevy 8 @225

Ox 7 @75 (back inj.)

Kyrie @45

Joker 8 @225

Supergirl 5+200m @115

Quentin 5+100m @135

Andy 8+6SQ @185

Sandy 5+100m @85

Corey 5+100m @165

Angelica 6+100m @45

Reynold 8+1SQ @135

Kirby 6 @45

Tom 6 @205

Kim Possible 6+100m @55

Firecracker 8 @130

Clara 7 @75

Natalie 7+6SQ @85 sub row

Sweet Tea 7+6SQ @115 

Couchfit 7+100m @185

Jeff 5 @135

Charlie 5+4SQ @85 sub row

Will J. 8+3SQ @165

Trey 7 @95

Jeff B. 7 @115

Professor 9 @185

Paul H. 7 @155

Susie Burps 5+6SQ @65 sub row

Standard 6 @205

Flex 7+6SQ @185

Kristen 7 @85 sub row

Bull 7 @235 sub row

Monkey 7+1SQ @115

Silverback 8+6SQ @205

Justin b. 8+100m @225

Dylan 8 @135

Carnivore 9 @205

Karissa 7+150m @65

Lauren "Little G." 7+150m @95

Brian 6+6SQ @185

Danny 7+50m @145

Nicole 6+200m @100 sub row

Cornbread 5+100m @205

Neighbor 7 @135 sub row

Chance 6+2SQ @150

Lindsey 6 @75/65

Matt B. 7+2SQ @135

Dub 6+2SQ @115

Ryan 7+6SQ @95

Logan 7+3SQ @185

Andrew 6 @185

Jeff 7 @135

Elizabeth 6+6SQ @65

John 6+6SQ @185/155

Allison 6 @115 sub row

Death by 10m

Today's WOD:

Death by 10m

10m sprints

  

Sprint 10m, start only on the minute then add one per minute until failure.

  

Last on: 08 13 10

Warm-up:

1. Row 3 minutes
2. Walk: Outside,Inside,Heel, Toe
3. Wall Drill 2x20
4. High Skip x2
5. Caroica Drill x2
6. Group Burpee Challenge: 21

MOD:

Running Mechanics

Post-WOD:

Rope Climb x10

Rollout: Hamstrings

CFTally Athlete Results:

The Standard 14 + 12

Ronbo 13 + 13

Will B. 16 + 15

bamf 15 + 13

OMD 14

Joker 13 + 13

Jorge 13 + 12

Tweety Bird 13

Amy 12 + 11

Justin B. 14

Kristen K. 12

Harold 14 + 11

Tiger 14

Alex 13+13

Vinny 10

Luisa 13+13

Justina 12

Sandy 11

Cornbread 15+15

James 16+16

Sweet Tea 16+13 

Ryan 16

Ox 15+15

Kyra 12+11

Bigfoot 18 

Clara 14+13

Andy 17+15

Mighty Mouse 14+9

Andrew 14+14

Flex 13+10

Stephen M. 13+11

Chryssi 12+10

Chevy 15

Jaimi 14

Patrick L. 14

Quentin P. 15+7

Travis 15+10

Ian 14+14

Bull 15 subbed row

BMR 14 subbed row

Thor 15 

Wonderwoman 14

Carnivore 17+17

Supergirl 15+13

Natalie 13+13

Lily 14

Kirby 11

Silverbck 15+7

Counselor 13

Ashley 12+11

Chance 16+14

Karissa 13

Danny 15

Nicole 14+12

Dylan

Elizabeth 10+10

Chris W. 13+13

Happy 16+15