Are you as tough as the Nasty Girls?

Today's WOD:

Nasty Girls

  

50 Air Squats

7 Muscle-ups

10 Hang Power Clean 135/95 lbs

  

3 rounds for time.

Time Limit: 20 Minutes

Last on: 06 03 09

Warm-up:

1. Row 500m
2. Shoulder Swing x20
3. Shoulder ROM
4. Cindy x2

MOD:

• Burgener Warm-up
• Clean & Jerk 10 in 10
• Hang Power Clean

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 2 rds 21 rows/dips 

Special K. 2 rounds 10 rows

Josyln S. 2 rounds 27 squats

Will B. 18:41 

BAMF 2 rounds 12 ring rows

Heath P. 2 rounds 4 squats

Marcus P. 2 rounds 5 squats

John R. 18:47

Tweety Bird 19:24

CoCo 2 rounds 9 rows/6dips

Ana J. 2 rounds 21 rows/dips

Dustin J. 19:30

Daniel S. 2 rounds 14 rows/7 dips

Professor 13:55 RX

Eddie 1 round

James B. 2 rounds 15 PU

Kristy S. 19:00

Bell 2 rounds 21 dips

Thomas 2 rounds 5 cleans

Reynold 2 rounds 10 squats

Justin B. 2 rounds 50 suats

Sandy 19:45

Jessic S. 2 rounds 7 dips3 rows

Luisa 2 rounds 4 cleans

Bug 19:44

Mighty Mouse 2 rounds  8 cleans

Lindsey 2 rounds 50 squats

Steven L. 2 rounds 7 cleans

Vista 2 rounds

Kitkat 15:22

Aaron D. 2 rounds 10 PU 

Gabe L. 2 rounds 

Rick B. 2 rounds 15 dips

Jeremy K. 2 rounds 15 squats

Marcelo 2 rounds 40 squats

Will J. 18:26 

Sweet Tea 2 rounds 17 dips

Shannon (traveler) 2 rounds 50 squats

Firecracker 16:15

Chris K. 20:00

Wonder Woman 16:20

Dave G. 17:17

Karissa H. 20:00

David L. 10:54

Geoff B. 19:48

Abs 18:57

Becca B. 17:28

Mo L. 2 rounds 5 dips

Neighbor 19:57

Patrick L. 2 ronds 10 rows/dips

Jaimes 1 round 10 dips

Mary F. 2 rounds 22 squats

Cornbread 2 rounds 21 rows/dips

Tony C. 19:55

Lindsey B. 2 rounds 9 cleans

Corey B. 14:44 

Harold R. 2 rounds 10 squats

Kirck W. 19:26

JuJu 17:15

Chris C. 16:49

Stoner 10:22 RX

Silverback 19:35

Paul H. 2 rounds 50 squats

Little G. 19:42

James L, 15:30

Andy O. 10:31 RX

Alex P 17:48

John M. 18:15

Charlie 19:05 

Jackie A. 2 rounds 50 squats

Running Cindy

Today's WOD:

1.5 Mile Run (2,400m)

then:

5 Rounds Cindy

5 Pull-ups

10 Push-ups

15 Squats

400m run

  

For time.

  

Time Limit: 30 minutes

Warm-up:

1. Pacer Run 200m
2. Glute Ham Walk x20
3. Pull-up x10
4. Push-up x10
5. Squat x10
6. Split Jerk 10 in 10

MOD:

Split Jerk

Pose Running

Kipping Pull-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Will B. 18:40

Joslyn S. 25:51 Scaled

Special K 25:34

bamf 24:13

Ronbo 25:14 Subbed

Steve L. 25:51 Scaled

BMR 22:49 Scaled

OMD 16:42

Samantha 29:30 Scaled

Joker 19:28

Collin 18:21

Heather 21:55

Rick B. 20:14

Professor 16:58

Amish 18:05

Matthew K. 22:11

Rutrow 22:21 Scaled

Luisa 25:02 Scaled

Chevy 19:44

Mighty Mouse 21:01

Ox 22:57

Chris W. 24:00

Alisa 24:35 Scaled

Jorge C. 22:40 Scaled

Charlotte 25:02 Scaled

Belle 28:05 Scaled

Grier 28:25 Scaled

Kim Possible 24:45 Scaled

Kirby 20:33 Scaled

Reynold 17:30

CouchFit 23:31

Logan J. 22:35

Vista 23:41

Alexis 30:00 Scaled

Mo L. 24:40 Scaled

Sweet Tea 25:25 Scaled

Flex 20:21

Susie Burpees 27:23 Scaled

Slash 27:23 Scaled

Charlie Girl 28:02

Karissa H. 28:19 Scaled

Becca 19:00 Scaled

Cornbread 23:53

Corey B. 22:45

Lindsey B. 23:05 Scaled

Stoner 17:16

JuJu 28:37 Scaled

Brian S. 20:46

Jeff F. 20:40

Chris C. 20:23

Ana E. 23:41 Scaled

Paul H. 20:41

Patrick L. 19:15

Dylan W. 24:22 Scaled

SilverBack 16:29

Colin F. (Traveler) 16:39

Ring Work and a little Tabata...

Today's WOD:

Volume Work: Muscle-up

  

Followed by:

  

Push-up

Squat

  

16 tabata rounds and alternate movements.

Score total number of reps.

Warm-up:

1. Run 400m
2. Squat Jumps x20
3. Strict Pull-ups x10
4. Squat Stretch 10 second hold
5. Bear Crawl x2

MOD:

Burgener Warm-up

Muscle-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Joslyn 40 dips, 60 rows scaled 78

Ronbo 60 rows, 660 dips scaled 160

Steven L. 38 rows, 38 dips scaled 166

Special K. 40 dips/ rows  160

Chryssi M. 40 rows and dips scaled 125

John R. 22 rows and dips, 196

Jill R. 20 dips, 40 rows scaled 105

Gustavo 40 rows, 26 dips scaled 108

OMD 20 Muscle Ups  277

Harold 32 dips, 60 rows scaled 136

Andrew S. 30 dips 40 rows scaled  145

Tweety Bird 40 rows, 40 dips scaled 128

Jenna M. 30 dips 40 rows red 182

Jorge 20 pu, 26 dips scaled  192

Mo 20 pu 20 dips scaled 177

Daniel 20 pu, 20 dips  225

Francesca 20 pu, 20 dips  scaled 151

Lewis 20 pu, 20 dips  scaled 116

Merrick 16 Muscle ups  218

Little G. 19 pu, 20 dips scaled 205

Bamf 40 pu, 40 dips scaled 158

Jeannette 20 dips  scaled 107

Bug 32 pu, 20 dips scaled 250

Rich 22 Muscle Ups  331

Rick 20 transitions scaled 230

Sandy 20 dips scaled 168

Mr. Clean 40 pu, 40 dips  144

Andy 38 muscle ups  271

Tiger Mu/Transition practice  scaled 217

Belle 20 dips, 15 pu scaled 160

Char 18 dips/ 20 pu scaled 163

Mighty  Mouse 40 L-sit subbed/scaled 

Kirby 20pu, 18 dips scaled 150

Thomas 20 pu, 19 dips 196

Reynold 36 pu, 30 dips  170

natalie 20 dips, 18 pu  150

Charlie 16 pu, 20 dips 111

Stephen M. 20 pu, 33 dips 175

Krie 20 pu, 20 dips 104

Eric 20 pu, 22 dips 157

Katie 20 pu, 20 dips 130

Casey S. 25 pu, 25 dips 173

Logan L. 30 pu, 30 dips scaled 203

Andrew W. 20 pu, 30 dips 244

Stoner    265

Will J. 40 pu, 40 dips 209

Flex 40 pu, 40 dips scaled 246

Rutrow 20 pu, 60 rows, 200

Amish 15 muscle ups 252

Becca 20 pu, 6 rows 216

Professor 12 muscle ups 267

Jeff P. 40 dips, 29 pu scaled, 177

Carnivore 35 muscle ups 250

Allison J. 40 pu, 40 dips 176

Monkey 1 muscle up , (19 dips, 38 rows scaled)  226

Bridget M. 20 pu, 20 dips scaled 169

Greg T. 15 muscle ups  110

Lindsey B. 40 dips, 40 pu  150

Corey B 40 disp, 40 pu scaled 235

Susie Burpees 20 dips, 20 rows scaled  190

Michael D. 40 scaled 168

Slash 20 dips 20 rows scaled 168

Michael J. 60 Dips/Rows scaled  205

Wonder Woman 20 ring trainer 20kg scaled/ 269

Brian S. 40 rows, 20 dips 170

Susan S. 20 dips/rows scaled 132

Supergirl 25 dips/40 pu scaled 257

Carrie S. 20 dips, 20 pu scaled 140

Rachit P. 55 dips, 55 pu scaled  176

Samantha P. 20 dips, pus scaled 165

Neighbor 40 dips 40 pu scaled 167

Collin L. 40 dips 40 pu scaled 203

Heather S. 20 dips 20 pu 157

JuJu 20 dips 20 rows scaled 152

Fuma 25 dips 25 pu scaled 236

Chance 41 Muscle ups 230

Alex B. 20 dips 20 pu scaled  217

El Diable 20 transitions scaled 239

Jimbo 51 Muscle ups 227

Geoff 24 Muscle ups 217

Sam G 20 dips 20 pu scaled 157

Elizabeth W. 20 dips  20 rows 117

Paul H. 40 rows 40 dips scaled 189

Ana E. 20 rows 20 dips 169

Kobert B. 40 rows 40 dips 175

Darren 40 pu 40 dips scaled 199

Chris C 40 rows 40 pu 153

Matt K. 20 rows 20 dips  173

Remember your first Cindy?

Today's WOD:

Cindy

  

5 Pull-ups

10 Push-ups

15 Squats

  

20 minute AMRAP

Last on: 01 14 11

  

Followed by:

Jump Rope 5 Minute AMRAP

Warm-up:

1. Walking Lunge w/Rotation x10
2. Squat Jump x10
3. Ring Dip x10
4. Toes-to-Bar x10
5. Hip Extension x10
6. Group: GHD Sit-up Technique x15

MOD:

Squat

Doubleunder

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Courtney - Injury

Ronbo 10 Scaled

Will B. 12

David K. 7 Scaled

Steven L. 10+3PU Scaled

Bamf 9+5PU

Chryssi 8+14Sq Scaled

OMD 20+3PU

John R. 10+5Sq

Tweety 12+5PU Scaled

Ryan 10+5PU

Angelica 13+8Sq Scaled

Harold 7

Sarge 8+5PU Scaled

Jaimi 12+4PU

Vinny 8 Scaled

Slash 10+5Push Scaled

Natalie 9+5Pull Scaled

Charlie 7+5Pull Scaled

Clara 13+4Sq Scaled

Olivia 10+3Sq Scaled

Tiger 14+10Push

Chevy 17+10Push

Corey 11+10Push

Joker 17+10sq 

Rich W. 30

Susie Burpie 11+5Push Scaled

Mighty Mouse 20+10Push

Sandy 10+5Pull Scaled

Reynold 10+5Push

Ox 11+6Push

SuperGirl 13+4Push

Jimbo 17+1 Sq.

Mike J. 9

Alex 12

Will 12

Logan 12+5

BigFoot 22

Charlie Girl 12 Scaled

Chris W. 10+3Push 

Bull 11+3 Sq

Sara 12

Jill 10+10Push Scaled

Patrick L. 12 

Karissa 12 Scaled

Mike C. 1+13Sq Scaled

Merrick 10+5Pull

Dylan 8+2Pull

Rick 11+5Pull Scaled

Stephen 10+1Pull

Justin 19+1Push

Kristen 12 Scaled

Monkey 17+6Push

Brian 11+5Pull Scaled

Nicole 13

Darren 7 Scaled

Robert 10+7Push Scaled

Danny 16

Flex 17+5 Pull

Allison 11+5Pull Scaled

Chance 17+10Push

Cornbread 11+5Push

Andy 18+5Push

Jeff 12+5Pull

Firecracker 17+2Sq

Tink 10 Scaled

Chris 11+5PUll Scaled

Andres 10+5PUsh Scaled

Thomas 7 Scaled

Sam 7 Scaled

Lacey 10+5Pull Scaled

Geoff 12+3Pull

Elizabeth 8+9 Sq Scaled

Happy 18+3Push

For Jason

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout "Jason" in honor of his life, family, and courage.

Today's WOD:

Jason

  

100 Squats

5 Muscle-Ups

75 Squats

10 Muscle-Ups

50 Squats

15 Muscle-Ups

25 Squats

20 Muscle-Ups

  

For time.

  

Last on: 09 09 10

  

Time Limit: 30 Minutes

Warm-up:

1. Squat x10
2. Samson Stretch
3. Ring Dips x8
4. Pull-up x8

MOD:

Squat

Muscle-up

Post-WOD:

Burpee Challenge: 27

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Bamf 30:00 Scaled

Krysa K. 30:00 Scaled

Ronbo 28:17 Scaled

Jolly Green 30:00 Scaled

Will 30:00 Scaled

Special K. 27:43 Scaled

David K. 30:00 Scaled

Merrick 30:00 Scaled

Harold 30:00 Scaled

Chance 15:27

OMD 19:52

Sandy 30:00 Scaled

Chelsey 19:30 Scaled

Belle 30:00 Scaled

Charlotte 28:00 Scaled

Travis ? Scaled

Justin B 15:05 Scaled

Kristen 19:51 Scaled

Andy 22:13

Cornbread 30:00 Scaled

Kim Possible 27:54 Scaled

Greg(Traveler) 23:41 Scaled

Firecracker 21:55 Scaled

Joker 24:16 Scaled

James 24:43

Jaimi 26:51 Scaled

Chevy 27:36 Scaled

Little G. 30:00 Scaled

Reynold 30:00 Scaled

Bigfoot 18:01 Scaled

Professor 17:27

Kirby 21:50 Scaled

Tink 23:30 Scaled

Courtney 28:12 Scaled

Quentin 28:10 Scaled

Sara 29:22 Scaled

Rick 30:00 Scaled

Thor 30:00 Scaled

Tom 30:00 Scaled

Slash 29:47 Scaled

BMR 28:31 Scaled

Carnivore 18:06 (PR)

CoCo 30:00 Scaled

KitKat 30:00 Scaled

Tony 30:00 Scaled 

Brian 30:00 Scaled

Ashley 30:00 Scaled

Ryan 30:00 Scaled

Allison 17:06 Scaled

Nicole 25:52 Scaled

Danny 29:36

Karissa 30:00 Scaled

Jason 30:00 Scaled

Counselor 30"00

Stoner 30:00

Jimbo 28:30

Silverback 30:00 Scaled

tiger 30:00 Scaled

Monkey 25:18 Scaled

Neighbor 30:00 Scaled

Happy 30:00 Scaled

Dylan W. 30:00 Scaled