For Mark

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.  He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Today's WOD:

Jag 28

  

Run 800m

28 Kettlebell Swings 32/24kg

28 Strict Pull-ups

28 Kettlebell Clean & Jerk, 32/24kg each

28 Strict Pull-ups

Run 800m

  

For time.

Time Limit: 25 Minutes

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer Run 400m
3. Walking Lunge w/rotation x15
4. Glute Ham Walk x15
5. Push-up x15

MOD:

• Pose Running
• Kettlebell Swing
• Kettlebell Clean & Jerk

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Ronbo 25:00 2nd set of pu

Special K. 25:00 28 KB C&J 

Heath P. 25:00 7 of of 2nd PU

Joslyn 25:00 18 of 2nd PU

Will B. 25:00 2nd set of PU

Joker 28:48 

BAMF 25:00 28 KB C&J

Steven L. 28:07

Chris B. (traveler) 25:00 2nd set of PU

Tweety Bird 25:00 550m last run

Ana J. 21:21

Andrew S. 25:00 24 C&J

Jaimi Q. 25:00 21 of 2nd PU

Dustin J. 29:15

Stoner 24:27 RX

OMD 25:00 2nd set of PU

James B. 21:53

Mitchell 25:00 second set of PU

Bridget 21:53

Lindsey S. 28:15

Ellyot 27:45

Matt K. 25:00 2nd set of PU

Roadrunner 26:38

Craig 23:00

Lusa 26:37

Kristy S. 25:50

Sandy 26:23

Shann 24:00

Daniel 21:45

Carolina 24:50 

Sharon 23:30

Kelsey 22:50

James L. 26:22

Casey S. 25:13

Chris B. 27:45

Justin B. 28:48

Marcelo 26:22

Mighty Mouse 25:55

Chryssi M. 25:00 2nd set of PU

Logan 25:31

Gabe 25:00 wnd set of PU

Rick B. 23:54

Dan T. 25:00 2nd set of PU

Brian C. 28:15

Robert B. 25:00 2nd set of PU

Little G. 25:00 2nd set of PU

El Diablo 25:00 2nd set of PU

Captain 25:00 wnd set of PU

Kevin 25:00 20 C&J

Sweet Tea 25:00 2nd set of PU

Darren D. 25:00 15 C&J

Monkey 25:00 2nd set of PU

Carnivore 29:09 RX

Jimbo 26:15 

Slash 28:41

Dave G. 23:57

Karissa 27:50

Allison S. ?

Molicious subbed

Abs 25:56

Pat L. 22:42

Brian S. 28:05

Jaime S. 21:05

Zach S. 25:53

Cornbread 27:47

Andy O. 22:48

JuJu 24:45

Amelia 25:34

Chris C. 25:23

Markindey 24:00

Firecracker 26:20

Ryan V. 27:02

Jonathan E. 26:44

Alex P. 19:56

John M. 20:27

Terry B. 22:55

Jackie A 24:39

Elizabeth W. 26:06

 Fingers up!

Not our normal movements.

Love them Dumbbell thrusters!

These'll hurt you!

Today's WOD:

15 Dumbbell Thruster 45/35 lbs

30 GHD Sit-ups

  

3 Rounds for time.

Time Limit: 20 Minutes

Warm-up:

1. Jump Rope 200 Singles
2. Strict Pull-up x9
3. Sit-up x10
4. Shoulder Swing x15
5. Squat Stretch x20 Sec

MOD:

• Group Clean 10 Minutes
• Dumbbell Thruster
• GHD Sit-up

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Ronbo 17:14 

Steven L. 17:47

David C. 15:50

Siclian 20:00 2 rds 20situps

 Joslyn . 17:43

Will B. 16:42 RX

Ameli M. 16:30

BAMF 15:25 RX

Marcus P. 20:00 2 rds 9 thrusters

Special K. 20:00 2 rds 1 thruster

Harold R. 17:06 RX

Andrew S. 16:36

Collin L. 10:26 RX

Tweety Bird 11:24

Heather S. 12:19

Ana J. 13:13

Dustin J. 15:25 RX

Travis (traveler) 13:05 RX

Lindsey S . 9:31

James B. 11:28

Chryssi 8:30

Merrick 9:29

Char 10:34

Belle 12:54

Roadrunner 14:19

Sam D. 11:55

Kristy S. 10:57

Coco 11:53

Professor 10:11 RX

Craig 13:15

Luisa 15:17

Krissy H.14:20

Sandy 15:02

Carolina 16:40

Sharon G. 16:40

KitKat 9:35

Mighty Mouse 8:58

AaronD. 11:35

Marcelo 15:29

Chris W. 17:51

Matthew K. 19:36

Silverback DNF inury

Rick B. 10:13 RX

Thor 19:25

Monkey 15:55 RX

Micah 19:40

Sara 11:53 

Wll 14:45 RX

Diablo 8:25 

Captain 10:43

Carnivore 6:33 RX (fastest time)

Andy O. 8:59 RX

James L. 10:35 RX

David  10:10

Supergirl 13:24 RX

Corey B. 11:53

Ryan V. 13:11

Slash 111:03 

Dave G. 12:18

Chris K. 16:20

Karissa 16:19

Linsey B. 10:54 

Mo 16:30 

Pat L. 12:19

Casey S. 15:24 RX

Jaime S. 14:40

Mary F. 16:00

Zach S. 15:18

JuJu 12:42

Chris C 13:50

Robert B. 15:05

Darren D. 16:15

Alex P. 10:39

Terry B. 14:50

John M. 13:17

Ana E. 10:44

Paul H. 14:15

Chalrie 15:32

Charlotte F. 15:05

Jackie A. 14:55

21-15-9

Today's WOD:

Box Jump 24/20"

Kettlebell Swing 32/24kg

Sumo Deadlift High-Pull 75/55 lbs

  

21-15-9 reps for time.

  

Time Limit: 12 Minutes

Last on: 02 25 10

  

Followed by:

GHR 7-7-7-7

Warm-up:

1. Burpee Wave x10
2. Reverse Hyper x12
3. Squat Jump x10
4. Bridge Hold x2

MOD:

• Kettlebell Swing
• Sumo Deadlift High Pull

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joker 8:41 RX

Steven L. 12:00

Standard 12:00 RX

Joslyn S. 11:49

Special K. 13:14 RX

John R. 11:07 RX

BAMF 9:33 RX

Becca 8:55

Will B. 11:32

Andrew S. 10:00

Coco 10:11

Heather 9:58

Collin L. 7:24 RX

Ana J. 7:08

Dustin J. 10:20

Matt K. 9:19

Lindsey 11:33

Professor 8:02 RX

Sam (visitor) 9:25 RX

Belle 9:45

Jessica S. 8:45

Bug 8:40

Roadrunner 12:05

Cornbread 11:25

Marcello 12:13

Mo. 9:16

Jeremy 12:00 (up to 9 bj)

Dan T. 11:25

Dan S. 10:18

Jeff F. 11:33 RX

Alex M. 12:00 (up to 9 BJ)

Rick B. 9:00 RX

Sweet T. 14:19 RX

Tony C. 9:37 RX

Stephen M. 12:00

Chryssi M. 12:00

Karissa 11:01

Bridget 12:00 subbed

Corey B. 9:46 RX

Linsey B. 9:03 RX

Justin B. 10:59 RX

Vista 7:50

Jenna M. 8:49 RX

James L. 7:00 RX

Andy O. 8:21 RX

David L. 9:07

Mary F. 12:00

Harold 12:00

Wonderwoman 8:48 RX

Allison 11:58

Jaima S. 10:01

Patrick L. 8:25

Firecracker 8:47 subbed

Little G. 11:50

Kelsey (traeler) 7:01 RX

Marcus 12:00 (up to 2 rds + 5 bj)

Dylan 11:57

Abs 8:33

Aaron 10:42

Alex P. 7:50

John M. 8:09

Ana E. 12:00

Paul H. 8:32

Michael J. 8:08 RX

Ashley H. 11:44

Jackie A. 9:42

Elizabeth W. 11:24

Gettin' under the BAR!

Today's WOD:

Back Squats 3-3-3-3-3

  

Last on: 04 10 12

  

Followed by:

  

20 Doubleunders

1 Rope Climb

  

7 Minute AMRAP

Warm-up:

1. Pacer Run 400m
2. Reverse Hyper x10
3. Squat x15
4. Back Squat w/50% x5
5. Back Squat w/70%  x3
6. Back Squat w/90% x1

MOD:

• Back Squat
• Doubleunders
• Rope Climb

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joe L.225 all sets / 3+60 

Heath P. 185 195 195 195 195 / 3 +3du

Chryssi M. 140 135 140 140 4 72 singles

Steven L. 195 195 195 195 205 / 2 14du

Terry B. 185 185 185 195 205 / 4 rds RX

Sicilian255 205 225 245 255 3 rds

BAMF 205 all setes. 5 14DU RX

Marcus P. 255 all sets 4

Akina H. j80 all sets 3 9du

Special K. 235 all sets / 3 9du

Jenna 155 155 165 165 165 / 6 RX

John R. 225 all sets / 5 2DU RX

Harold 245 all sets / 2 20 du

Tweety Bird 95 all sets / 3 

Ana 75 all sets/3 80 singles

Dustin J. 275 all sets / 4 20du

Andrew S. 155 185 185 185 185/ 1 10du

Sarge 105 115 125 130 130 / 4

Kim Possible 55 60 65 70 75 /

Elizzabeth B. 65 75 85 85 85/ 2 12 du

Casey S. 165 165 165 170 175 / 7 5 DU RX

Megan M. 85 95 95 95 95 / 4

Craig B. 185 205  205 225 225 / 1 RX

Monkey 165 all sts /8 RX

Roadrunner 165 175 185 190 195 / 5 3DU RX

Carrie S. 105 105 105 115 / 4 RX

Sandy S. 85 95 95 95 95 / 15DU 

Joker 285 295 315 335 / 2 20 DU RX

Stoner 285 295 305 305 305 / 11 RX

Bigfoot 210 225 225 235 245/ 5 1DU RX

Merrick S. 185 195 195 195 200/ 8 RX

KitKat 85 85 90 90 95 / 2 20DU

Rut Row 95 125 125 115 115/ 3 5DU

Cornbread 225 245 255 265 / 6 5DU RX

Amish 275 285 290 290 290/ 11 RX

Jessica H. 65 65 65 70 70 3 12 DU

Mighty Mouse 95 105 105 105 105/ 6 19DU RX

Becca 125 125 135 135 135 / 4 74 singles

Wonderwoman 170 all sets / 6 20DU RX

Natalie A. 135 all sets/ 3 6DU

Grizz 245 255 260 /3 RX

Slash 95 95 95 105 105 / 3 2RC 

Will 225 235 235 235 / 6 RX

Thor subbed/ subbed

Captain 145 all sets/ 4 15DU

El Diablo 185 185 195 205 205 / 6 20DU RX

Abs 135 155 165 15 185 185 / 5 20DU

Silverback 245 all sts/ 5 2DU RX

Stephen M. 185 all sets/ 4 2DU

Geoff B. 225 225 235 245 255 / 7 20DU RX

Megan F. 145 all sets/ 2 20DU

Corey B. 205 205 225 245 255/ 6 80singles

Mike C.175 145 / 6 RX

Carnivore 225 245 245 225 225/ 11 20DU RX

Chris K. 75 75 75 95 95/ 3 80singles

Karissa H. 105 115 125 125 135/ 3

Bridget M. 105 115 125 135 150/ 4

Chrlie  65 75  85 85 95/ 5 10DU

Mo L. 125 125 135 135 135/ 4 3DU 

Allison J. 175 165 165 170 185/ 4

Brian S. 225 235 245 245 255/ 7 3DU RX

Neighbor 165 165 185 185 185/ 4 67 singles

James L. 225 225 245 255/ 4 20DU RX

Andy O. 225 225 245 255/ 9 20DU RX

Supergirl 175 175 155 165 170 170 / 6 20DU RX

 Chance 155 165 175 185 195/ 7 20DU RX

Alex P. 55 165 175 185 200/ 6

Tony C. 165 165 185 185 205/ 5 25 singles

John M. 35 145 155 165 175 / 5 

Chris C. 155 165 175 185 175 / 2 5DU RX

JuJu 65 70 70 75 75 / 5

Andrew R. 15 all sets/ 5 3DU RX

Hallie R. practice/ 

Firecracker ? 

Aaron D. 215 225 245 245 245/ 4 10singles

Joey B. 155 155 155 165 165/ 4 20DU

Dylan W. 135 155 185 195/ 3 7DU

Lindsey S 165 155 145/ 3 80 singles

Darren D. 135 135 155 175 175 / 4 20singles

Thomas W. 155 155 155 175 185/ 3 20DU

Paul H. 245 265 270 275 / 3 2DU 

Pick Your Oly Day

Today's WOD:

Snatch or Clean & Jerk

5-4-3-3-1

50%, 65%, 75%, 80%, 90% of 1RM

  

Then one attempt at a new 1RM.

Last on: 02 27 12

Warm-up:

1. Row 500m
2. Squat x15
3. Superman x10
4. Overhead Squat w/bar
5. Knees-to-Elbows x10
6. Burgener Warm-up x3

MOD:

Snatch

Clean & Jerk

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Will B. C&J 85 110 125 135 150 165(f)

Steven L. C&J 75 95 110 120 135 145(pr)

Joslyn S C&J 40 55 60 65 70 70

Special K. C&J 65 85 95 100 125 145

Bamf Snatch 45 60 75 75 85 100

Becca B. C&J 45 75 85 90 95

Heath C&J 75 85 95 10 125 145

Marcus P Snatch 95-practice

Tweety Bird  C&J35 45 50 55 60 70(pr!)

John R. 75 95 115 115 practice

Harold R. Snatch 75 85 105 110 125 165(f)

Samantha G. C&J 35 45 50 55 60 80

Andrew S. C&J 65 85 95 10 115 135 145(pr)

Chryssi M. C&J 45 55 60 65 80 85

Collin L. Snatch 95 110 125 135 155 165 175

Heather S. C&J 35 45 50 55 60 70

BMR C&J 65 75 85 90 105 110

Sweet Tea Snatch 35 45 55 65 70 75(f)

Professor Snatch 75 95 10 115 135 155(pr)

Craig B. C&J Practice

Charlie Practice

Kim Possible Practice

Susie Burpees Snatch? 35 45 47 47 48 48.5

Matt K. Snatch? 75 85 95 105 110 120(pr)

Rich W. ?

Stoner Snatch 145 155 165 175 185 

Bug C&J 55 65 75 85 95 105(f)

Roadrunner C&J 75 95 115 dnf injury

Will J. C&J 95 115 135  145 165 175(pr)

Thad Power Snatch 75 75 85 95 100

Megan F. C&J 75 85 95 105 125

Andy O. C&J 115 15 155 175 205(f)

Chance C&J 75 95 115 125 145 175(pr)

James L. C&J 115 135 155 175 205

Cornbread C&J 95 120 140 150 165 185(pr)

Fuma C&J 95 120 145 155 165 185(pr)

Merrick C&J 95 100 120 135 150 175(pr)

Corey B. C&J 95 115 125 135 155 175

Lindsey B. C&J 55 105 75 85 95 115

Mo L. C&J 85 DNF injury

Daniel T. ?

Alex M Snatch Practice

Samantha P. C&J 45 45 50 60 practice

Jessica H. C&J 45 45 50 60 practice

Terry B. C&J 75 95 115 155

Mighty Mouse Snatch 45 55 65 75 80 85(f)

Amish Snatch 95 115 135 145 155(f)

Chris C. Snatch 65 75 85 90 95 100 105

Vista B. C&J 45 55 65 75

Stefan W. C&J 75 85 95 115 15 155

Natalie C&J 55 85 95 105 110 125(f)

Tony C. C&J 75 95 115 135 145 155(f)

Dave B. snatch 45 60 70 75 85 95

Thomas W. C&J 65 85 105 105 115 135(f)

Geoff B. C&J 95 115 135 155 175 195(f)

Mike C. Snatch 65 70 75 85 90 105(pr)

Jay B. C&J 75 95 105 115 135 155

Jenna M. Santch 35 55 65 70 75

Chris B. Snatch 75 85 95 105 115

Supergirl Snatch 85 95 105 115(f)

Miquel D. C&J? 75 95 115 125 155 165

Casey S. C&J 75 95 105 115 135

Wonderwoman Snatch 75 85 95 105 115(f)

Paul H. Snatch 45 55 65 70

Ana E. C&J 45 65 70 75 85

Elizabeth W. C&J 45 65 70 75 80 90