CF Open WOD #3

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Today's WOD:

CF Games WOD #3

  

Squat Clean & Jerk 165/110 lbs

  

5 Minute AMRAP

  

Followed by:

  

Deadlift 3RM

  

Last on: 12 17 10

Warm-up:

1. Jump Rope 2 minutes
2. Rack Stretch
3. Front Squat x5 with bar
4. Clean & Jerk 10 in 10

MOD:

Squat Clean & Jerk

Deadlift

Post-WOD:

Reverse hyper 5-5-5

Roll & Stretch

CFTally Athlete Results:

The Standard 15 rounds / 365-380-385PR

Robert 10 rounds  Scaled / 275-295-315

Brennan 15 rounds  Scaled / 230-250-270

Jolly Green 8 rounds  Scaled / 305-345-365PR

Ron 10 rounds  Scaled / 185-225-255

Sarge 15 rounds  Scaled / 165-175-190(2)

Pink Panther 9 rounds  Scaled / 155-165PR

Lauren 3 rounds + 1SC scaled / 124-145

Susie Burpee 11 rounds Scaled / 115-120-125PR

Mighty Mouse 14+1sc Scaled 140-145PR

Zack 12 rounds +1SC

Gabriel 29 rounds Scaled / 165-185-185

Alex 5 dnf (injury)

Counselor 10 Scaled / 245-305-310

Professor 10 rounds / 275-305-340PR

Levi 13 rounds / 275-305-325

Monkey 8 rounds / 165-165-165

KitKat 11 rounds Scaled / 165-175-175

Jason 14 rounds scaled / 205-225-255

Jorge 15 rounds scaled / 185-215-265

Upman 14 rounds / 315-335-365

JuJu 19 rounds scaled / 95-95-105

Rubberman 15 rounds / 165-225-225

Stoner 17 rounds / 315-315-315 (highest Male rounds)

Yvette 12  scaled /95-105-115

Taylor 9 rounds scaled 85-115-125

Thad 14 rounds scaled / 185-225-205

Abi 16 rounds scaled / 185-205-205

Kaveman 13 rounds 

UGoGirl 9 rounds (highest girl rounds)

For Badger

Today's WOD:

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

Badger

30 Squat Cleans 95/65 lbs

30 Pull-Ups

Run 800m

3 rounds for time.

Last on: 04 01 10

Warm-up:

1. Row 4 Minutes
2. Squat Stretch
3. Front Squat x10 with bar
4. Clean & Jerk 10 in 10
5. Pose: Wall Drill 4x20
6. Walk: Outside,Inside,Heel, Toe

MOD:

Squat Cleans

Pull-ups

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

The Sicilian 36:14 Scaled/subbed

RonBo 43:21 Scaled/subbed

Monkey 41:39

Stoner 36:38

Little "T" 36:38

Professor 34:31

Brennen 36:36 Scaled

Mighty Mouse 46:10 Scaled

Brian 33:52 Subbed

Brad 47:03 Scaled

CouchFit 26:32 Scaled

Little T 40:22 Subbed

UgoGirl 35:55 Scaled

Alex 40:00 Scaled

Sarge 40: 00 Scaled

Rubberman 35:55

Kim Possible 36:10 Scaled

Abi 37:03 Scaled

JuJu 37:00 Scaled

KitKat 46:03 Scaled

Thad 38:32 Scaled

Bill 39:39 Scaled

Happy 36:50

Speed Racer 45:45 Scaled

Kate 44:06 Scaled

Yvette 42:00 Scaled

Jennifer 32:30 Scaled

Amber 33:09 Scaled

Jumping, Cleaning, Dipping

Today's WOD:

45 Doubleunders

45 Squat Cleans 135/95 lbs

45 Ring Dips

45 Doubleunders

For time.

Last on: 01 20 10

Warm-up:

1. Jump Rope 100 Singles
2. Shoulder ROM
3. Samson Stretch
4. Ring Dip x10
5. Hang Clean w/bar x5
6. Squat Clean w/bar x10

MOD:

Doubleunders

Clean

Post-WOD:

Skin the Cat x5

GHR 5-5

Roll & Stretch

CFTally Athlete Results:

Joker 19:16 scaled

Brennan 24:00 scaled

JuJu 22:00 scaled

Rubberman 14:03 scaled

Brad 25:38 scaled

Katie 15:38 scaled

Jennifer 13:22 scaled

Ron 24:52 scaled

Cleaning and Dipping Elizabeth Style

Today's WOD:

Elizabeth

Clean 135/95 lbs

Ring Dips

  

21-15-9 reps for time.

  

Last on: 12 15 09

Warm-up:

1. Samson Stretch
2. Medicine Ball Clean 14/12lbs
3. Ring Dips
4. Hip/Back Extension
5. Squat Clean w/ bar
6. Burgener Warm-up

1 rounds of 12 reps.

MOD:

Clean

Ring Dips

Post-WOD:

Kettlebell Snatch 24/16kg  46 (23 each arm)

For time.

Roll & Stretch

CFTally Athlete Results:

Jon 12:09 - 2:18

The Standard 14:42 - 2:09

John 14:41 - 2:17

Shawn 32:08 Scaled - 5:57

Keith 22:09 Scaled - 3:35

Melissa 17:32 Scaled - 4:00

Joker 15:29 - 3:15

Monica 17:36 Scaled - 4:23

Nicholas Subbed

Shelby 11:39 Scaled

Chris 13:30 Scaled -2:28

Kim 14:38 Scaled

Michael 19:01 Scaled 

Joel Q. 19:15 Scaled

RedJohn 20:56 Scaled

Teresa 16:35 Scaled

Lizzy 13:45 Scaled

Johnson Upman 10:28

Trey C. 8:35 Scaled

Joel S. 9:57 Scaled

Shaun 13:52

Juliet 11:23 Subbed

Kelly B. 14:19 Scaled 

Row, Clean, then Jerk

We go rowing! (Among other things!)

Today's WOD:

Row 1,200m

then 3 rounds of:

6 Squat Clean 155/95lbs

6 Split Jerk 155/95lbs

For time.

Warm-up:

1. Samson Stretch
2. Reverse Hyper
3. Burgener Warm-up w/bar
4. Walking Lunge
5. Chin-up
6. Squat Clean w/bar
7. Split Jerk w/Bar

1 round of 10 reps.

MOD:

Clean
Split Jerk

Post-WOD:

Jump Rope 5 Minute AMRAP
Roll & Stretch

CFTally Athlete Results:

Bill L. 12:38 Scaled.

Monica 12:24 Scaled.

Melanie 12:59 Scaled

David C. 13:26

Todd 15:40 Scaled

Amanda 13:30 Scaled

Red 18:37 Scaled

Kari 19:00 Scaled

Terri 15:50

Michael 17:37 Scaled

Teresa 15:10 Scaled

Debi 27:03 Scaled

John 21:36

Jay 22:36

Joel 22:34 Scaled

Juliet 12:06 Scaled

Shaun 26:14

Allen 18:20 Scaled

Wayne 26:18 Scaled

Catherine 25:32 Scaled

Keith 20:00 Scaled

Brian 14:14 Scaled

Jennifer 11:42 Scaled

Johnson 16:32 Scaled

Kate 14:16 Scaled