Nice and Easy

Toes-through-rings

Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

Shoulder Press 65% of 90% of 1RM  

Toes-through-Rings

21-15-9 Reps for Time

Time Limit:  20 minutes

Warm-up:

1. Group Tabata
2. Shoulder ROM
3. Ring Dipx15
4. Knees to Elbows x15
5. Squat/Rack Stretch

MOD:

• Back Squat
• Shoulder Press
• Toes-through-rings

Post-WOD:

Roll and Stretch Athlete's Choice

CFTally Athlete Results:

Marc 135 155 175x? / 10:13 RX

Steven L. 135 165 185x? / 13:12 RX

Joker 245 275 ? / 12:19 RX

Terry B. 145 165 185x? / 10:08 RX

Joslyn S. 65 75 85 / 13:13

Will B. 160 180 205/ 10:03 RX

BAMF  160 180 205x5 8:40 RX

Special K. 170 190 215x3/ 10:15 RX

The Sicilian 205 225 245x?/ 13:10

Marcus 225 245 275x5/ 10:45 RX

Jillian T. 95 95 95x?/ 11:36 RX

Casey 140 160 180x?/ 8:54 RX

Ana J. 105  105 115x5 / 6:10

Dustin J. 235 280 300x4 / 11:33 RX

Kelsey 85 95 105x10/ 13:11

David C. Traveler 135 185 205x?/ 8:22

Lindsey S. 90 105 115x6/ 17:05

Mitchell 135 185 225x12/ 16:55 RX

Luisa 90 105 115x10/ 11:35 RX

Carden 90 105 110x4/ ?

Sam D. 105 175 205x5/ 7:27 RX

Marcelo 145 165 185x?/ 10:26 RX

Thor 175 180 205x6 8:24 RX

Daniel S. 135 155 165x4 / 10:27 RX

Sandy 100 155 130x3 / 11:58

Shann 55 Practice/ 11:45

Krissy H. 100 115 130x?/ 11:40 RX

Mighty Mouse 70 80 90x10/ 6:37 RX

Belle 85 95 110x5 / 8:50

Carolina 40 50 60x8/ 8:21

Karissa 90 105 115x3 / 11:04 RX

Justin 215 245 265x4/ 8:09 RX

Ellyot 95 105 115x5/ 9:55 RX

Andrew 145 165 185x6 / 8:43

Brian C. 250 290 325x4 / 9:00 RX

Wonder Woman 130 150 165x4/ 5:54 RX

Will J. 170 195 220x6 / 9:30 RX

Sweet Tea 105 120 135x5/ 11:12 

Abs 165 165 175x6/ 9:44 RX

Slash 65 75 85x10/ 7:30

Corey B. 155 175 200x10/ 6:18 RX

Samantha P. 75 85 95x5/ 8:38

Lindsey B. 85 9 105x8/ 7:13 RX

Ryan V. 135 165 175x3/ 8:26 RX

Allison 125 145 160x6/ 8:39

Silverback 185 240 275x?/ 11:00 RX

Brian S. 185 210 240x?/ 6:04 RX

Neighbor 125 155 175x9/ 8:38 RX

AJ 240 275 310x4 / 6:03 RX

Andy O. 195 220 250x7/ 6:05 RX

Chris C. 135 150 165x6/ 4:55 RX fastest time

Captain 100 110 125x5 / 7:49 RX

James L. 195 220 250x3 / 6:07 RX

Jamie L.  60 70 70x4 / 8:40

Alex P. 125 155 175x7 / 5:31

Markindey S. 295 315 390x6/ 13:30 RX

Jeremy J. 105 135 165x3/ 8:33 RX

Amelia M. 65 85 105 x5 / 8:15 RX

Kit Kat 70 80 90x5/ 8:45

Merrick S. 145 165 185x3 / 8:00 RX

Aaron D. 145 165 186x3/ 7:50 RX

David G. 145 165 185x4 / 9:10 rx

Little G. 100 115 130x6 / 7:46

Mike J. 245 280 315x3 / 8:33 RX

Elizabeth W. 90 105 115x5 / 8:35

Jackie A. 65 75 85x5 / 10:07

Stoner 245 280 315x2 / 5:41 RX

Ashley H. 100 115 130x4 / 9:43 RX

Deadlifting and Muscle-ups

Lift:

Deadlift

  

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

Volume Work: Muscle-up

Warm-up:

1. Row 500m
2. Burpee Wave x12

MOD:

Deadlift

Muscle-up

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Will B.  215 255 285x7 /33 MU RX

Joslyn S. 85 95 110x8 / 20 dips puprle/ 20 rows

Special K. 165 205 225x5 / 50 dips/50 rows

Marcus P. 205 235 275x8 / 26 rows/ 14dips red

BAMF 195 225 255x6 / 50 dips / 50 rows

Sicilain 225 235 285x1 / 70 dips blue/ 40 rows

Tweety Bird 85 105 115x5 /40 dips/rows red

Casey S. 155 175 195x5 / 60 dips/ 760 rows

Heather S. 85 105 115x5 / 40 dips 40 rows red

Dustin J. 505 255 275x7 / 40 dips 40 rows

Ana J. 85 105 125x5/ 40 dips on bench

Collin L. 205 255 275x8 / 760 dips 60 rows

John M. 115 135 165x5/ 40 dips/ 40 rows

Alex P. 155 185 215x7/ 40 dips 40 rows

Harold 190 220 250x8 / 40 dips 40 rows

Craig B. 160 185 215x / 15 MU RX

Dan traveler 205 235 255x6/ 40 MU RX

Cryssi 100 117.5 135x6/ 50 dips rows blue

James B. 155 175 205x8 60 ring rows 60 dips

Travis 235 270 305x? / 3MU RX

Sara 45 55 65x7/ 60 rows 60 dips blue/purple

Sam 175 205 235x10 / 5MU RX

Kari 45 55 65x? / 60 rows/ 60 dips blue

Kristy S. 95 110 125x10/ 60 rows/ 60 dips purple

Roadrunner 175 225 255x8 / 18 jumping

David L. 2225 315 265x8/ 55 rows 55 dips

Neighbor 165 190 215x11/ 60 rows/ 60 dips

Char 87.5 100 115x15/ 60 rows 60 dips red

Belle 87.5 100 115x10/ 60 rows 60 dips red

Mighty Mouse 85 95 110x10

Jackie 55 75 85x6 / 60 rows 60 dips red

Bridget 125 145 160 x10/ 60 rows 60 dips red

Andy 212.5 47.5 280x10/ 40MU RX

James 230 275 315x7 21 MU w/kip RX

Professor 185 205 235x10/ 38MU

Marcelo 135 155 285x10/60 row 60 dip red

Wonderwoman 125 145 175x12/ 20 weighted trainer/ 40 dips

El Diablo 160 185 210x15/ 20 MU Transitions

Thor 145 165 195x9 / 60 rows 60 dips

Grizz 195 225 255x5/ 60 rows 60 dips

Andrew S. 185 215 240 x10/ 20 MU Transition

Lindsey B. 102.5 117.5 135x10/ 60 rows 60 dips red

Corey B. 225 260 290x5/ 20 MU Transitions

Michael J. 275 315 345x9/ 40 MU transitions

Ashley H. 135 155 175x5/ 60 rows 60 dips red

Slash 90 105 120x10/ 60 rows 60 dips red

Ryan V. 155 185 205x5/ 20 MU RX

David G. 165 190 215x6/ 20 MU Transitions

Darren D. 165 195 225x6/ 20 MU trainer

Robert B. 190 210 230x?/ 20 MU Transitions

Gustavo G. 150 160 170x7/ 0 rows 60 dips

Little G. 105 125 140x7/ 60 rows 60 dips

JuJu 45 50 55x5/ 60 rows 60 dips purple

Brian S. 225 260 295x?/ 20 MU RX

Silverback 230 267 302.5x9/ 4MU RX

Zach 115 145 165x9 / 60 rows 58 dips blue

Elizabeth W. 105 120 135x8/ 60 rows 60 dips green

Paul 175 205 225x11/ 60 rows 59 dips

Ana 105 120 135x7/ 60 rows 60 dips blue

Jeremy 95 125 145x? 60 rows 12 dips 15w/purple

Aaron 135 205 255x6/ 60 rows 60 dips blue

Merrick 150 170 195x3/ 21 MU RX

Can you squat with weight overhead?

Today's WOD:

Overhead Squat 1-1-2-2-3-3-5-5-10

  

Drop weight as little a possible each set to achieve the required number of reps.

  

Last on: 02 06 12 

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Shoulder Swing x15
4. Squat Jump x10

MOD:

• Overhead Squat

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

BAMF 75 75 75 75 75 75 65 65

Joslyn S. 65 60 60 55 55 55 47.5

Sicilian 12 125 115 115 115 105 105 100

WillBo. 10 115 95 95 85 85 75 75 75

Marcus 155 155 155 155 155 15 135 115

Steven L. 95 95 95 90 90 85 85 75 75 65

Ana J. 85 85 75 75 75 75 75 55

Dustin J. 165 all sets

Andrew S. 165 165 165 1j60 160 155 155 150 subbed

John R. 115 115 95 remainder of sets

Collin L. 165 all sets

Heather S. 70 70 65 65 70 60 55 55 55

Matt K. 135 15 135 135 130 130 125 120 105

Ashley H. 70 75 65 65 60 60 55 55 50

Mike J. 180 185 175 175 175 175 155 155 135

Thomas W. 125 125 115 115 105 105 95 95 75

Professor 155 1555 155 155 155155 145 115

Little G. 80 all sets

 Roadrunner 95 105 F 85 85 75 75 70 70 60

Krissy 75 75 70 70 65 65 55 55 55

Daniel S.  practice

Marcelo 75 65 65 65 60 60 55 55 50

Mo 45 45 45 45 45 45 45 45 35

Sam 135 135 135 135 135 135 135 135 115

Chris B. 135 135 135 115 115 115 105 105 95

Will J. 135 135 135 135 135 125 125 125 115

Bridget 100 100 95 90 90 85 75 75 65

James L. 135 45 145 145 145 125 125

Andy O. 145 145 145145145 145 125 125 115

Caroline B. Practice

Sharon Practice

Charlie 65 65 60 0 55 55 50 50 45

Tony C. 105 105 95 95 95 95 75 75 65

Sweet Tea 100 100 95 95 90 90 90 90 85

Grizz 135 155 f 135 135 135 1335 135 115

Captain 105 105 105 105 105 95 95 85

Vista 45 45 45 45 35 35 35 35 25

Dave G 115 115 115 115 95 95 95 95 85

Jeremy J. 115 115 95 95 95 95 75 75 75

JuJu 55 all sets

Aaron 115 8 sets / 95

Zach 65 all sets

David L. 185 all sets

Kristy 75 75 75 75 70 70 70 65 65

Cornbread 135 all sets

Harold 125 125 155 155 155 155 155 155 15

Jackie A. 45 all sets

For White

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. 

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. 

Today's WOD:

White

  

3 Rope Climbs

10 Toes-to-Bars

21 Steps Walking Lunges w/45/35 lbs Overhead

Run 400m

  

5 Rounds for time.

Time Limit: 40 Minutes

Warm-up:

1. Pacer Run 400m
2. Walking Lunge x10
3. Pull-up x10
4. GHD Sit-ups x10
5. Bridge Hold x2

MOD:

• Pose Running
• Rope Climb
• Walking Lunge

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Steven L. 40:00 4 rounds +3rc

Will B. 33:20 RX

Joslyn S. 40:00 4 rounds

Chryssi M. 40:00 3 rounds +2RC

Terry B. 41:00 

John R. 36:57 RX

Heath P. 40:00 4 rounds

Sicilian 40:00 3 rounds +

Collin L. 41:33 RX

Heather S. 38:07

Ana S. 39:37

Dustin J. 42:06

Anddrew S. 38:07

OMD 32:22 RX

Tweety Bird 40:00 4 rounds

Matt K. 40:34 4 rounds 1+rc

Charlotte 38:44

Krissy H. 38:26

Andy O. 28:25 RX

Jimbo 26:10 RX

James L. 39:17 RX

Roadrunner 40:00 4 rounds +run

Craig B. 36:14 

Joker 36:55

Sandy 40:00 4 rounds +17 lunges

Rich W. 40:00 DNF

Luisa 40:00 4 rounds

Bug 39:27 

Sweet T. 34:43 

Rick B. 37:34 RX

David L. 41:15

Grizz ?

Gabe 40:00 3 rounds +12 lunges

Mo 38:52 

Kristy 40:00 4 rounds +1rc

Captain 38:14 

Silverback DNF Injury

Allison 40:00 3 rounds + 11 lunges

Wonderwoman 38:53 RX

Abs 37:27

Stoner 37:39 RX

Firecracker 31:20 RX

Ryan V. 40:00 rounds

Bridget 38:44

Thomas W. 40:00 rounds +2RC

Slash 42:45

Monkey 35:36 RX

Lindsey B. 40:00 4 rounds + lunges

Corey B. 39:20 RX

Karissa 40:00 4 rounds +1RC

Jenna 36:58 RX

Chris C. 34:11 RX

Kitkat 31:15

Harold 40:00 RX

Tony 37:48

Traci 35:30 RX

Elizabeth W. 45:40 

John M. 37:39

Dylan W. 41:12

Paul H. 34:00

Ana E. 39:20

Carnivore 20:53 RX (fastest time!) 

Alex P. 34:30

Patrick L. 35:40

Jeremy J. 40:00 3 rounds 10 t2b

The neon is blinding! 

Ever been in a Fight Gone Bad?

Today's WOD:

Fight Gone Bad

  

Wall ball, 20/14 lbs 10ft

Sumo Deadlift High-pull, 75 pounds (Reps)

Box Jump, 20" 

Push-press, 75/55lbs

Row for Calories

  

3 Rounds

Last on: 09 27 11 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

Warm-up:

1. Row 500m
2. Group Tabata
3. Back Extension x15
4. Hip Extension x10
5. Shoulder Swing x10

MOD:

• Wall Ball
• Sumo Deadlift High Pull
• Push Press

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Joslyn S. 125

Steven L. 196 RX

Heath 186 RX

Joe L. 181 

Sicilian 151

Ryan (traveler) 249 RX

Special K. 188 RX

Joker 227 RX

Terry B. 23 RX

Bamf 233 RX

Marcus 160 RX

Akina 118

Becca 177 RX

Harold 182 RX

Dustin J. 222 RX

Heather S. 208 RX

Collin L. 277 RX

John R. 233 RX

Andrew S. 210 RX

Ana J. 277

Sarge 201

Matthew K. 212 RX

Thomas W. 181 RX

Joey B. 207 RX

Sandy S. 142 

Luisa M. 197 RX

Charlotte 197

Mo L. 159 RX

Elizabeth B. 149 RX

Wonderwoman 218 RX

Thor 181 RX

Bigfoot 241 RX

Rutrow 200

Merrick 222 RX

Roadrunner 198 RX

Carnivore 351 RX (highest reps)

Stoner 310 RX

Craig 221 RX

Amish 315 RX

Geoff 291 RX

James L. 264 RX

 Andy O. 241 RX

Jessica 149 

Diablo 225 (pr) RX

Slash 156

Will J. 246RX

Little G. 172

Vista B. 192RX

Silverback 297RX

Jimbo 282RX

Monkey 250 (pr) RX

JuJu 185 

Bridget 221RX

Lindsey B. 226RX

Corey B. 183RX

Mike C. 229 RX

Karissa H. 150RX

Dave G. 190 RX

Megan F. 163

Brian S. 174 RX

Captain 174 RX

Jenna M. 237 RX

Jeremey J. 169 RX

paul H. 214 RX

Cornbread 206 RX

Tpny C. 241 RX

Natalie A. 119 RX (sick)

Andrew S. 154 RX

John M. 197 RX

Casey S. 243 RX

Carrie S. 201 RX

Will B. 225 RX

Fuma 234 RX

Sam P. 168 RX

Mike JOnes 255 RX

Ales P.241 RX

Patrick L. 212 RX

Aaron D. 179 RX

Miqul D. 224 RX