Benching, then Jumping and Slamming!

Lift:

Bench Press

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

10 Box Jump 24/20"

10 Slam Ball 25/15lbs

  

5 Minute AMRAP

  

Last on: 08 12 11

  

Followed by:

40 GHD Sit-ups

Warm-up:

1. Group Tabata
2. Shoulder Swing x20

MOD:

• Group Snatch 10 Minutes
• Bench Press
• Slam Ball
• Box Jump

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 165 215 220x?/ 3 + 10bj

Special K. 145 175 195x?/ 3 + 1bj scaled

Sicilain 190 25 245x3/ 3 5 BJ scaled

Will B. 175 185 205x?/ 4 10BJ

Becca 65 75 85x? / 4 10BJ

JOker 190 215 245x? / 4 9SB

BAMF 165 185 205x1/ 4 3bj

Heath P. 45 165 185x?/ 4 

Rick B. 195 215 240x8/ 4 1sb

Chris B. traveler 140 160 180x3/ 5 6bj

Justin T. 135 160 180x8/ 4 6bj

Sara A 45 55 55x? / 2 1bj

Ana J. 55 65 70x?/ 7 10bj scaled

Dustin J. 170 195 225x4 / 4 6bj

Kelsey B. 55 65 70x?/ 3 6bj

OMD 155 175 210x?/ 6 1bj

Harold 140 160 180x10/ 4 2bj

Jaime Q. 45 55 55x?/ 3 2bj scaled

Stoner 210 240 270x1/ 8

Mitchel 165 215 225x11/ 3 5bj

John K. 155 165 175x?/ 5 1bj

James B. 135 155 155x?/ 4 3bj

Lusa 65 72 80x3/ 4 7bj

Matt K. 125 145 165x5/ 4

Susie Burpee 55 6 65x8/ 4 scaled

Kristy S. 55 65 75 4 1bj

Belle 55 65 70x?/ 4 5 bj

Dan 125 135 145x?/ 4 2bj

Sam D. 175 195 225x6/ 5 3bj

Craig B. 175 195 225x3/ 5 5bj

Sandy 55 60 65x?/ 4 2bj scaled

Reynold 95 10 125x4/ 4 5bj

Mighty Mouse 55 60 70x5/ 4 10bj

Kit Kat 55 60 70x8/ 4 10bj

Carden 55 60 70x5 4 2bj

Merrick 95 115 135x8 4

Daniel T. 95 115 135x2/ 4

Brian C. 190 215 245x8 / 4 3bj

Markindy 190 215 245x6/ 3

Vista 80 85 105x?/ 6 6bj

Jay B. 160 180 205x6/ 4 1bj

Cornbread 115 135 155x9/ 4 10bj

Casey S. 100 115 135x6/ 6

Logan J 115 135 155x?/ 5 2bj

Chris B. 160 180 205x5/ 5

Shann D. 52 67 87x?/ 4 scaled

Elliot C. 95 115 135x? / 5 10bj

Monkey 85 95 105x?/ 5 4 bj

Grizz 135 155 175x3/ 4 7bj

Will J. 130 155 175x12/ 5 4sb

Chryssi M. 75 75 80x3/ 3 2bj

Andrew S. 110 125 140x8/ 4

David L. 205 245 285x?/ 4 9bj

Bridget M. 5 75 85x5/ 5 8bj

Sam P. 55 65 70x?/ 4 5bj

Corey B. 145 185 205x4/ 5 6bj

Lindsey B. 65 75 85x?/ 6 5bj

Karissa H. 65 75 75x?/ 4 1sb

Supergirl 75 85 100x?/ 5 7bj

Dave G. 95 115 120x5/ 4 10bj

Mo 70 75 85x3/ 4 8bj

Carnivore 35 165 185x5/ 7 3bj

Chris K. 95 125 135x?/ 2 6bj

Chris C. 95 125 135x?/ 4 2sb

Firecracker 90 95 100x?/ 6 7bj

Ryan V. 115 125 45x?/ 4 10bj

Abs 115 125 135x1/ subbed

Hallie K. 75 85 95x?/ 2 5 bj

Dylan W. 95 115 125x?/ 3 5bj

Little G. 65 75 85x?/ 4 2sb

Aaron D. 155  175 195x?/ 4 8bj

James L. 225 255 275x2/6 1 bj

Andy O. 185 185 205/ 6

AJ G. 185 205 225x?/ 5

Brian S. 155 175 195 / 5 2bj

Amelia M. 65 75 85x?/ 4

Juju 65 75 85x?/ 4 1sb

Silverback 185 195 205x4/ 6 7bj

Jonathan E. 85 95 115x8/ 3 4 bj

Mike Jones 225 245 260x4/ 5 7sb

Ashley 80 90 105x7/ 5 7bj

Jackie A. 50 60 75x3/ 4 7bj

Lindsey S. 55 65 75x4/ 4 2sb

Alex P. 145 175 195x3/ 5 10bj

John M. 145 165 175x4/ 5 5 bj

Terry B. 145 175 195x6/ 5 65bj

Ana E. 50 60 65x2/ 4 4bj

Paul H. 170 195 220x3/ 5 1bj

Helen plus a Combo

No Terry, that kettlebell will not pick itself up!

Today's WOD:

Helen

  

Run 400m

21 Kettlebell Swings 24/16kg

12 Pull-ups

  

3 rounds for time.

Last on: 03 13 12

Time Limit: 18 Minutes

  

Followed by:

  

10 Skin-the-cat/Muscle-up Combos

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer run 400m
3. Shoulder Swing x15
4. Back Extension x15
5. Hip Extension x10

MOD:

• Pose Running Drills
• Kettlebell Swing
• Kipping Pull-up
• Skin-the-cat/Muscle-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 17:47 

Chryssi M. 18:00

Akina 18:00

Joslyn S. 18:00

Will B. 13:00 RX

Sicilian 18:00

Bamf 13:24 RX

Marcus 19:38 RX

Special K. 18:23 RX

Ana J. 12:37

Dustin J. 12:53 RX

Collin L. 11:29 RX

Andrew S. 15:55 RX

Amelia M. 15:42

Harold R. 16:03 RX

Stoner 9:09 RX

Lindsey S. 18:00

Krissy H. 16:45

Cornbread 12:53 RX

CoCo 13:48 

Charlotte 14:01

Ashley H. 15:40 RX

Professor 9:08 RX

Roadrunner 12:53 RX

Craig 12:47 RX

Sam 11:26 RX

Sandy 15:21

Travis 9:45 RX

Luisa 16:00 

KitKat 14:36

Daniel T. 17:22 RX

Sharon 15:40

Carolina 15:08

Mo. 17:181

Marcelo 16:50

Sara A. 15:08

Grizz 18:19

Robert B. 16:35 

Darron D. 19:00

Thor 15:24

Captain 13:36 RX

El Diablo dnf injury

Monkey 11:35 RX PR

Mike J. 11:43 RX

Micah 14:21

Bridget M. 13:16

Wonderwoman 13:54 RX PR

Karissa 15:18

Susie Burpees 16:11

Juju 13:10 

Allison J. 18:53

Dave 13:58

Ryan V. 15:33 RX

David L. 13:56 RX

Supergirl 14:37 RX

Christopher B. 16:15 RX

James L. 9:16 RX

Andy O. 10:42 RX PR

Brian S. 14:02 RX

Casey S. 12:32 RX PR

AJ 13:33 RX

Zach S. 16:48

Chris C. 11:55

Merrick S. 12:21 RX

Aaron D. 12:28

Patrick L. 13:00 RX

Jaime S. 14:04

Alex P. 12:28

John M. 11: 35 

Marcus P. 17:10 RX (2nd time?)

Terry B. 13:22 RX

Jackie A. 14:47

Charlie 13:34 PR

Elizabeth W. 17:54 

Silverback 10:30 RX

Charlotte F. 18:00

Carnivore 8:10 RX (fastest time)

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

It's a girl! And Diane is her name.

Today's WOD:

Diane

  

Deadlift 225/155 lbs

Handstand Push-Up

  

21-15-9 reps for time.

Last on: 08 30 11

Time Limit: 18 Minutes

  

Followed by:

  

Tight Rope 5 Minute Stand

Warm-up:

1. Jump Rope 2 Minutes
2. Cindy x2

MOD:

• Deadlift
• Handstand Push-up
• Snatch 10 in 10

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Special K. 18:00 DNF

Joker 13:02 RX

Will B. 16:02 RX

Sicialian 18:00 DNF

Terry B. 18:00 DNF

Heath P. 18:00 DNF

Bamf 18:00 DNF

OMD 5:48 RX

Ana J. 7:45 

Andrew S. 16:40

Dustin J. 18:00 DNF

Jeremy S. 18:00 DNF

John R. 18:00 DNF

Eddie D. 18:00 DNF

Belle 14:44

Charlotte 13:45

Matthew K. 17:03

James 18:00 DNF

Rich W. 4:37

Bug 10:57

Sandy 14:00

Jenna 11:00 

Mo L. 13:58

Luisa 12:39

Craig 18:00 DNF

Alex 18:00 DNF

Daniel T. 1:00 DNF

Sweet Tea 18:00 DNF

Grizz 1800 DNF

Will J. 15:38 RX

Sam P. 13:43

Vista 18:00 DNF

FUMA 15:58 

Slash 13:25

Corey B. 10:03

Stephen M. 18:00 DNF

Chrssi M. 14:36 

Karissa 7:42 

Jeff F. 11:34

Chris K. 10:30

Becca 10:00

Lindsey 13:02

Akina 8:00

Andy 5:55 RX

James L. 6:59 RX

Brian S. 11:15 RX

JuJu 18:00 DNF

KitKat 18:00 DNF

Harold 17:52 

Chris 11:47

Thomas W. 14:42

Tony C. 14:20

Ashley H. 13:43

Mike Jones 9:23

John M. 14:16

Elizabeth W. 11:15

Charlie 11:40 

Alex P. 12:09

David G. 12:41

Stoner 2:54 RX What the ##*!!

Kettlebells & Push-ups then a double Tabata!

Today's WOD:

Kettlebell Swing 24/16kg

Push-ups

  

45,35, 25, 15, 10 Reps for time.

  

Last on: 08 02 11

Time Limit: 20 Minutes

  

Followed by:

  

Alternating Tabatas:

Pull-ups & Sit-ups

Warm-up:

1. Jump Rope 3 minutes
2. Shoulder Swing x10
3. Push-ups x5
4. Front Squat W/Bar x10
5. Hang Clean & Jerk 10 in 10

MOD:

• Hang Clean
• Kettlebell Swing
• Push-ups 

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Merrick S. 19:17 RX / 120 RX

Silverback 12:58 RX / 126

Josyln S. 1931 RX / 118

Will B. 18:10 RXX / 117 RX

Aaron D. 19:34 RX / 77

Steven L. 19:26 RX / 146

Heath P. 20:00 DNF / 70

Special K. 20:00 DNF / 83

Becca B. 17:33 RX / 124 

Marcus P. 20:00 DNF / 75 

BAMF 19:40 RX / 123

Sicilian 20:00 DNF / 101 

Terry B. 19:25 RX / 102 RX

Megan F. 17:12 RX/ 122 

Coco 18:03 RX / 125 

Heather S. 15:33 / 114

Collin L. 10:00 RX / 109 RX (fastest time)

Ana J. 15:48/ 118

Dustin J. 19:22 RX / 124 RX

Jenna M. 16:00 RX/ 124 RX

OMD 10:54 RX / 133 RX

Craig B. 14:30 / 111RX

Char 17:27 RX / 94

Belle 21:16 RX/ 100

Sarge 21:34 RX / 144

Little G. 17:25 RX/ 119RX 

Jimbo 23:50 RX/ 155RX

El Diablo 17:01 RX/ 122 RX

 Sandy S. 20:00 DNF/ 77

Fuma 14:29 RX/ 90 RX

Lindsey S. 20:04/ 86

Natalie A 18:28 RX/ 85

Luisa 19:16 RX/ 85

Mighty Mouse 14:30 RX / 124 RX

Chris W. Dub 20:00 DNF /87 RX

Amish 11:31 RX / 180 RX (most reps tabata)

Rutrow 15:29 RX/ 110

Jessica H. 15:58 / 70 

Captain 14:28 RX/ 123 RX

Miquel D. 22:05 RX / 103 RX

Casey S. 17:50 RX / 123 RX

Daniel T. 20:55 RX / 87 RX

Carie S. 13:53 / 104

Megan M. 16:57/ 112

Susie Burpees  17:21 / 123

Allison J. 18:08 RX/ 83

Abs 14:40/ 120

Jeff F. 19:18 RX/ 90

Robert B. 20:00 DNF / 76

Darren D. 20:00 DNF / 77

Monkey 13:06 RX/ 153 RX  (most reps girl tabata)

Bridget M. 16:56 RX/ 141 

Jeremy J. 20:00 DNF / 65 RX

Mike C. 17:29 RX/ 139 RX

Karissa H. 19:37 RX/ 130

Chris F. 20:00 DNF / 70

Stoner 12:59 RX (23Kg) / 155 RX

Firecracker 13:00 /134 RX (fastest girl time)

Jimmy L. 13:28 RX/ 140 RX

Chris 16:40/ 111 RX

Brian S. 16:50 RX/ 78 RX

Greg H. 20:00  RX

Neighbor 18:36/ 90 RX

John M. 16:50/ 110

Joey B. 15:16 RX/ 130

Ana 19:29 RX / 102

Mike J. 16:17 RX/ 111 RX

Paul H. 21:03 RX/ 92 RX