Deadlifts and Handstands

Lift:

Deadlift

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

20 Minute Volume Work: Ring Handstand Push-ups  

  

Warm-up:

1. Burpee Wavex12
2. Front Squat x15
3. Good Morning x15
4. Hip Extension x10

MOD:

• Group Clean
• Deadlift
• Ring Handstand Pushups

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Ronbo 225 275 310x5/ 48 box

Steven L.  160 180 205x5/ 20 blue

Sicilain 190 235 260x3/ 67 Box 

Will B. 255 295 3305 / 9 rings RX

Standard 285 325 365x3/ 17 blue

Marcus 255 295 330x3/ 16 blue

Heath P. 10 180 205x3/ 14 blue

Heather S. 105 125 135x5/ 20 blue/red

Collin L. 205 275 300x4/ 20 

Thor 175 205 225x5/ 20 blue/blue

Tweety Bird 105 125 135x5/ 20 blue/red

Ana J. 120 135 155x10/ 100 pushups

Dustin 235 275 300x5/

Andrew S. 220 250 285x6/ 20 blue

Jamie Q. 80 90 105x7/ 4 blue/green

Kelsey B. 90 105 125x10/ 20 box

Stoner 285 330 385x6/ 20 rings RX

Harold 245 280 315x5/ 19 gren/black

Krissy H. 105 115 135x?/ 60 box

Char 105 120 135x10/ 31 green blue

Mitchell 225 25 275x5/ 4 HSPU 

Ellyot 115 135 155x4/ 25 HSPU

Chryssi 120 140 155x4 60 box

James B. 185 205 225x1/ 25 hspu

Lindsey S. 105 120 135x5/ 20 green/green

Craig 215 215 225x? 27 HSPU

Marcelo 155 175 190x10/ 37 blue red

Sam 210 240 270x5/ 15 ring RX

Bridget 135 150 165x9/ 20 green/blue

Carden 95 105 115x?/ 30 green/blue

Roadrunner 210 240 270x5/ 15 blue green

BAMF 210 240 275x5/ 20 HSPU

Shann 80 90 105x?/ 60 box

Susie Burpee 90 100 125x?/ 40 green blue

Luisa 145 170 190x3/ 9 green 30 box

Kitkat 100 115 130x7/ 18 red/blue

Sharon 70 80 90x9/ 60 box

Carolina 70 80 90x10/ 80 db press subbed

Logan J. 145 165 185x?/ 28 red/red

Mighty Mouse 90 105 115x7/ subbed

Carnivore 240 280 315x5/ 50 HSPU

?? 165 190 210x3/ 28 hspu

Grizz 210 245 275x3/ 20 grey/green

Brian C. 245 280 315x8/ 20 blue/blue

Rick B. 250 295 325x3/ 14 rings RX

Cornbread 245 295 340x4/ 20 Hspu

Vista B. 105 125 135x5/ 60 green red

Sweet Tea 110 125 140x?/ 20 green blue

Michael J. 335 350 365x5/ 21 HSPU

Will 200 225 255x7/ 50 HSPU

Dylan 155 175 205x5/ 20 green green

Ashley H. 165 190 210x4/ 20 green blue

El Diablo 175 200 225x5/ 20 HSPU

Captain  115 135 150x5/ 20 red red

Karissa 115 135 150x10/ 20 green green

Sam P. 90 110 120x?/ 20 box

Dave G. 115 135 155x?/ 20 purp purp

Corey B. 240 270 305x6/ 40 HSPU

Lindsey B. 110 130 145x5/ 20 green gren

Slash 100 110 125x10/ 20 green green

Lauren G. 115 135 150x5/ 20 blue red

Brian S. 275 315 345x?/ 20 HSPU

Chris C. 165 185 215x?/ 20 EROM HSPU

ASG?/ 285 225 365x4/ 20 hspu negative

neighbor 215 245 275x?/ 20 blue blue

Abs 215 245 245x?/ 20 blue blue

James L. 275 315 355x?/ 20 erom hspu

Andy o. 230 265 295x6/ 24 hspu

supergirl 145 175 190x?/ subbed

zach 125 145 165x6/ 20 box

Jeremy J. 165 195 210x?/ 20 hspu part purple

David L. 315 375 405x12/ 20 hspu

Ryan v. 165 185 215x?/ 20 hspu

firecracker subbed/ 20 kip hspu

kevin C. 105 125 145x8/ 20 box

Merrick S. 275 200 225x?/ 25 hspu

John M. 155 175 195x?/ 20 hspu

Alex P. 19 220 250x5/ 25 hspu

Casey S. 175 200 205x6/ 40 hspu

Terry b. 195 220 250x12/ 23 hspu

Jackie A. 85 90 105x?/ 20 green red

Ana E. 125 140 160x4?/ 20 green red

Paul 245 245 275x8/ 45 hspu

Allison J. 125 135 175x5/ 40 hspu green?

Silverback 275 315 355x?/ 30 hspu

Row and a little more

Today's WOD:

Row 2K

30 Hip Extensions

30 Glute Ham Sit-ups

  

Last on: 05 26 11

  

Time Limit 16 Minutes

  

Followed by:

  

Tight Rope Walk 20'x2

Warm-up:

1. Dumpster Dash x1
2. Carioca Dumpster Dash x1
3. Shoulder Swing x10
4. Chin-up x10
5. Thruster with Bar x10
6. Cobra x5

MOD:

• Rowing Technique
• GHD Sit-up
• Burgener Warm-up
• Snatch Balance 10 in 10

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Terry B. 12:31 RX

Josyln S. 14:51

Akina 18:01 RX

Will B. 11:54 RX

Becca B. 13:24 RX

Steven L. 14:09 RX

Heath P. 12:59 RX

BAF 11:24 RX

Joker 10:14 RX

Ana J. 14:41

Dustin J. 2:06 RX

James R. 14:03 RX

Belle 14:13 RX

Bug 12:34 RX

Luisa 12:06 RX

Alex M. 16:00 

Sweet Tea 13:17 RX

Will J. 12:56 RX

Bridget M. 12:47 RX

Charlie 15:41 

James L. 10:51 RX

Slash 13:21 RX

David L. 12:31 RX

Chris K. 19:40

Ryan V. 12:32 RX

JuJu 13:56 

Neighbor 12:28

Chris C. 11:58 RX

KitKat 12:11 RX

Thomas W. 11:20 RX

John M. 12:08

Patrick L. 11:49 RX

Alex P. 11:19

On the Bar then on the Dash!

It's not that bad is it Lindsey?

Today's WOD:

6 Strict Chin-ups

6 Toes-to-Bar

Dumpster Dash

  

12 Minute AMRAP

  

Followed by:

  

Alternating Tabatas

  

Doubleunders & Standing Lunges

Warm-up:

1. Run 200m
2. Shoulder Swing x10
3. Squat Jump x10
4. Bridge x3
5. Push-up x10
6. Jump Rope 100 Singles

MOD:

Chin-up

Toes-to-bar

Standing Lunge

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Rich B. 6+6CU / 104

Joker 5+ 3/4 run /188

Terry B. 4+1cu scalled /165 scaled

BAMF 5+4cu / 211

Steven L. 5+3T2B scaled/ 117

Marcus P. 3+6cu scaled / 176 scaled

Ronbo 4+1/2 run /121

Will B. 6+4cu / 110

DJ A. 4+2cu scaled / 160 scaled

Special K. 5 / 94

Heath P. 4+3cu scaled / 123

John R. 5+5ttb scaled / 194

Matthew 4+6t2b scaled / 105

Little G. 4+4pu scaled /122

Bug 5+3/4 run / 226

Sandy 5 scaled / 200 

Alisa 4+1/2 run / 127

Craig B. 7 / 135

Grier K. 5 / 94

Rich W. 8+6ttb / 416

Logan J. 6 / 310

Corey B. 5 + 1/2 run / 360 scaled

Erin C. 5+6cu scaled / 257 scaled

Susie Burpee 4+6cu scaled 256

Luisa 4+6ttb scaled / 139

Char 5+6cu scaled/ 93

Jeannette G. 5+ 3ttb scaled / 210 scaled

Mike J. / 200

Mo L. 5 scaled / 

Bigfoot 7 + 1/2 run / 169

Jane Ellen 4 scaled / 464 scaled

Merrick 6+ 6ttb / 296

Reynold 6+6pu/174

Tommy F. 7 / 116

Jessica H. 5 scaled / 323 scaled

Mighty Mouse 6+6ttb / 287

Becca 5+6cu scaled/ 170

Chevy 6+5cu/ 

Tony C. 5+6ttb scaled/ 124

Barbara W. 4+6cu scaled / 108scaled

Eric C. 4 scaled/ 389 scaled

Professor 6+3cu/ 293

Ryan V. 6+4cu/ 132

Chris W. 5+2cu/ 235

Flex 5+6cu/ 133

Monkey 5 / 322

Daniel T. 3+2ttb/ 282 scaled

Natalie A. 3+4ttb scaled/ 160

Captain 4+3cu scaled/ 229

El Diablo / 307

Firecracker 4+5ttb / 271

Silverback 7+6ttb / 170

Jimbo 8+6ttb / 222

Casey 5+6cu / 250

Vista 5 / 453 scaled

Carrie S. 5+3cu scaled/ 137

Lndsey B. 5+1ttb scaled/ 178

Jeff 5 scaled / 142

Megan F. 4 scaled / 

Stefan W. 6 / 148

Bridget M. 5+6cu scaled / 143

Tarrah 4+5ttb scaled 385 scaled

BMR 5 scaled / 443 scaled

Lee 5+6cu/ 362 scaled

AJ G. 5+1/4 run scaled/ 148

Geoff B. 7+1/2 run / 337

Amish 7+2cu / 490

Stephen M. 4+8cu/ 145

Chrysssi M. 4 scaled / 285 scaled

Supergirl 5+2ttb / 265

Brian S. 4+5ttb / 162

JuJu 4 scaled / 539 scaled

John M. 3+6cu scaled/ 472 scaled

Mike C. 6+6ttb / 214

Mary F. 4+3cu scaled/ 191 scaled

Andy O. 7+6ttb / 337

Andres R. 4+2ttb scaled / 131

Dave G. 4+1/2 run / 244 scaled

Kristen K. 5+4cu scaled/ 370 scaled

Miquel D. 6 / 182

Thomas W. 5+5ttb/ 104

Jenna M. 4+6ttb / 326

Paul H. 4+3/4 run / 135

Ana E. 4+6cu scaled/ 136

Katie H. 4+1/2 run scaled/ 207 scaled

Alex P. 5+6ttb scaled/ 86

Jeff F. 6+4cu scaled/ 323

Joey B. 5 scaled/ 150

Jerks, GHDs, Doubles....then a sled run

Today's WOD:

10 Behind-the-Neck Jerk 95/65lbs

15 GHD Sit-ups

20 Doubleunders

  

15 minute AMRAP

  

followed by:

  

Sled Run for Load

Warm-up:

1. Burpee x10
2. Sit-up x20
3. Jump Rope 2 minutes
4. Hang Power Clean 10 in 10

MOD:

Hang Power Clean 

Behind-the-Neck Jerk

GHD Sit-up

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Ronbo 4 rounds scaled

Special K. 3 rounds

The Sicilain 3 + 10 Jerks scaled

Jessica D. 3 rounds + 30 sit-ups scaled

Becca B. 5 +10 jerks scaled

Joslyn S 2 +9 Jerks scaled

Marcus P. 3 rounds scaled

Terry B 3 + 10DU scaled

John R. 4+4 Jerks

Heath P. 3 rounds

Will B. 5 +4 Jerks scaled

Vista 4 + 5 Jerks  scaled

Tweety Bird 5 + 5 Jerks scaled

Joker 5 + 14 GHD

Rick B. 5+10 Jerks scaled

Samantha G. 3 rounds scaled

Andrew S. 3 + 4 jerks

Matthew K. 3 + 4DU

Tink 3 + 9 Jerks scaled

Belle 3 scaled

Little G. 3 + 3DU 

Char 3+7 Jerks scaled

Jeremy K. 2 + 10 Jerks

Bug 3 + 4 DU

Chance 7+10 jerks

Luisa M. 3 + 9GHD

Thomas W. 2+16DU

Jeanette G. 3+40 singles scaled

Marcelo 3 + 6 Jerks scaled

Rich W. 8+15 GHD 

Jessica 3 + 17 sit-ups scaled

Craig B. 5 + 5 Jerks scaled

Bigfoot 5

Lee D. 4 + 35 sit-ups scaled

Mo L. 3 scaled

Kim Possible 4 scaled

Chevy 7 rounds

Roadrunner 3+2 DU

Erin C. 3 + 5 jerks scaled

Grizz 3 rounds

Thor 3 + 5 jerks

Jeff P. 4 scaled

Professor 5 + 10 jerks

Andres 8 scaled

Sarge 3 + 5 DU

Tara 4 scaled

Charlie 3 + 10 jerks scaled

Mighty Mouse 5 + 4 jerks

Ryan M. 3 + 4DU scaled

Devin 4 + 15DU

Stefan 4 + 24sit-ups scaled

Amish 8+5jerks

Rutrow 4+8 jerks scaled

Corey B. 5 + 10jerks scaled

Lindsey B. 5 + 6 jerks scaled

DJ 4 + 3 jerks scaled

Bridget 4 + 20 sit-ups scaled

Monkey 6 + 14 GHD 

Geoff 7+2 jerks

Slash 3 + 30 situps scaled

Coco 4 scaled

Natalie 4 + 15 sit-ups scaled

Captain 5 rounds

El Diablo 4 + 15 GHD

Karissa 4 + 1 scaled

Cornbread 5 + 55 singles scaled

Casey S. 4 + 5 DU

Brian S. 5 + 15GHD 

Logan J. 4 +20 situps scaled

Wonder Woman 7+ 8 GHD ( most rounds - girl)

Super Girl 6 + 13DU

Carnivore 9+ 7Jerks ( most rounds)

John M. 3 + 2 jerks

Andy O. 8 + 6GHD

Dylan W. 3 + 6 situps scaled

JuJu 5 + 2 jerk scaled

BAMF 6+6 jerks

Dave G. 4 scaled

Jenna M. 5 + 10 Jerks

Joey B. 4 rounds scaled

Ashely H. 4 + 44 singles scaled

Ryan M. 6+5 jerks

Patrick L. 4 + 5 jerks

Darren D. 3 + 10 du scaled

Miquel 4+ 9 GHD

Elizabeth W. 4 + 16sit-ups scaled

What are burpees for anyway?

Today's WOD:

100 Burpees for time.

  

Last on: 11 04 11

  

Time Limit: 18 Minutes

  

Followed by:

  

Weighted Pull-up 3-3-3-3

  

Last on: 11 11 11

  

Optional: Team Sled Run 135/95 lbs

Warm-up:

1. Walking Lunge w/Rotation x10
2. Pull-up  x10
3. Toes-to-Bar x10
4. Hip Extension x10
5. Group: Burgerner Warm-up
6. Group: Clean
7. Clean 10 in 10

MOD:

Burpee

Weighted Pull-up

 

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

David K. 1739 / scaled

Sarge 15:55 / scaled

Ronbo 15:28 / scaled

Steven L. 18:05 / scaled

Will B. 9:56(pr) / 20kg/ 16kg

Bamf 11:06(pr) / bw-6kg-4kg

Special K. 15:06 / 6kg

Jorge C. 11:36 / BW

OMD 6:09 / 20kg-32kg-32kg

Krissy H. 14:40/ scaled

John R. 12:20 / 8kg

Jill R. 14:35 / scaled

Samantha G. 21:35 / scaled

Harold R. 11:48 / 10kg

Tweety Bird 12:57 / scaled

Jenna M. 13:45 / scaled

Stoner 5:58 / 2kg-32kg-32kg

Luisa 11:42 / scaled

Sandy 13:00 / scaled

Merrick 12:01/ 8kg

Vicki 11:25 / scaled

Missy 11:20 / scaled

Joker 8:49 / 14kg

Clara 8:58 / scaled

Charlie 18:49 / scaled

Tiger 7:57 / 10kg

Corey 8:37 / 

Elana 12:58 / scaled

Kristen 7:35 / scaled

Chevy 7:55 / 12kg

Justina 9:04 / scaled

Cornbread 10:44 / 20kg

Mike C. 10:13/ 20kg

Thomas 14:25 / BW

Flex 12:19/ 24kg-32kg-40kg(1)

Ryan 11:52 / 10kg

Reynold 11:24 / 8kg-8kg-10kg

Char 12:09 / scaled

Belle 13:11/ scaled

Natalie 12:49 / scaled

Mighty Mouse subbed / 10kg10kg-12kg(1)

Jaimi 9:47

Will J. 7:57

Jeff F. 8:58 / 6kg-6kg-6kg

Standard 14:36/ 

Thor 10:09 / 8kg-8kg-8kg

Bigfoot 4:48 -best male time /16kg-16kg-20kg

CoCo 13:43/ 

Quentin 8:40/

Logan 10:30

Chris W. 10:04/ BW

Andrew W. 7:57/

Allison J. 13:53/ scaled

Monkey / 8:56/ BW

Burpees 11:30/ scaled

Justin B. 6:13 / 16kg-14kg

Rick B. 8:06 / BW, 10kg

Paul H. 12:17/ BW-8Kg

Slash 12:50/ scaled

Michael J. 13:29/ 12kg

Karissa 12:46/ scaled

Danny 8:09/ 20kg-20kg-20kg

Captain 9:59/ 

Andy 6:15(jpr)/ 20kg-20kg-24kg

Brian 8:30/

Lindsey 12:25/ scaled

Chris 13:12/ scaled

Robert 13:00/ 6-8-10kg

Darren 18:00 scaled

Andres 13:37/ scaled

Wonderwomen 9:32/ BW

Firecracker 7:24/ best girl time

Geoff 7:47/ 16kg-16kg-16kg

Chris B. 10:58/

Jay 11:46 / BW