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

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

Doubles, Sumo and Running; Something for everyone!

Today's WOD:

60 Doubleunders

30 Sumo Deadlift High pull 75/55 lbs

Run 400m

  

3 Rounds for time.

  

Last on: 07 21 11

Time Limit: 25 Minutes

  

Followed by:

  

CrossFit Dodgeball

  

Blue = Lunge to the line.

Red = Sprint to the line x2.

Green = Broad Jump to the line.

Orange = Power skip to the line x2.

Purple = Squat Jump x5

Yellow =  Superman x5

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Squat x10
4. Walk: Inside, outside, heel, toe

MOD:

Sumo Deadlift High Pull

Pose Running Drills 

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Will B. 17:50 scaled 

Steven 27:10 scaled

Chryssi 27:02 scaled

Becca 17:03 scaled

Joslyn 25:00 2+28 SDHP scaled

Special K. 22:00 scaled

Bamf 21:20

Joker 21:01

Harold 30:00 2+26SDLHP

Andrew 20:04 scaled

Samantha 25:00 2+25 jumps scaled

Collin L. 17:20 scaled

Heather 18:55 scaled

Tweetybird 22:08 scaled

Mighty Mouse 18:35

Rich 12:52

Tiger 17:52

Matthew 24:13

Natalie 24:49 2+30sdhp

Sandy 25:00 2+15sdhp scaled

Jeannette 25:00 2+ 240 singles scaled

Grier 25:00 scaled

Susie Burpee 25:00 2+20sdhp scaled

Mr. Clean 16:02 scaled/subbed

Neighbor 22:56 scaled

Jeremy K. 25:50 scaled

Alexis P. 25:00 scaled 2+10sdhp

Kendall 25:59 scaled

Reynold 21:45

Casey S. 25:25

Stefan 18:45 scaled

Amish 11:05 (fastest time)

Rutrow 19:51 scaled

Will J. 21:09

Lindsey B. 20:05 scaled

Corey B. 19:10 scaled

Mo 23:30 scaled

Professor 12:36

Sweet Tea 17:59

Stoner 14:08

Farrah 19:33

Ashley H. 24:12 scaled

Jeff P. 23:29 scaled

Little G. 24:37 scaled

Alisa G. 20:30 scaled

Sarge 19:37 scaled

Mike C. 16:26

Thomas W. 24:29 scaled

Daniel T. 25:00 2+25sdhp scaled

Bug 23:57

Scott P. (traveler) 22:29

Chad C. 24:45  scaled

Stephen M. 27:00 scaled

Karissa 25:13 scaled

Chris W. 22:28

Brian S. 23:22

Firecracker 14:07

Cornbread 20:25

JuJu 21:00 scaled

Chance 12:52

Andy O. 13:45

Jenna M. 15:15

Andres 21:30 scaled

Geoff 13:04

Jay B. 21:16 scaled

Chris B. 18:04 scaled

Captain 20:55

El Diablo 15:59

Devin A. 24:45

Patrick L. 21:42

Dylan W. 25:00 1+30sdhp

Paul 25:00 1+30sdhp

Ana 25:00 2+15du

Chipper Time with Partner Power

Today's WOD:

Chipper Time with Partner Power

  

400m Partner Run w/Medicine Ball Pass 20/14lb

50 Power Snatch 1/2 BW

50 Elevated Push-up 24/20"

50 Hang Power Clean

50 Sit-ups Throw over the box 20/14lb ball

50 Sumo Deadlift High Pull

Partner Carry to Stop Sign and back

  

Weight is 1/2 smallest partner's weight

  

Time limit: 35 minutes

Warm-up:

1. Row 30 Calories
2. Shoulder ROM
3. Medicine Ball Clean x10
4. Toes-to-Bar x10
5. Group: Sumo Deadlift High Pull
6. Group: Snatch
7. Snatch 10 in 10

MOD:

Power Snatch

Sumo Deadlift High Pull

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Bamf & Steven 19:35

Will B. (1/2) 17:12

Chyrissi & Joslyn 25:10 scaled

Jay and Christopher 20:20

OMD (1/2) 11:10

Rachit & Justin 22:30

Andrew & Alex 24:20

Samantha & Krissy 18:23 scaled

OX & Couchfit 19:15

Missy (1/2) 19:10

Sarge & Kyrie 19:57 Scaled

Belle & Charlotte 22:55 Scaled

Chevy & Rich 14:00

Mighty Mouse & Special K. 17:19 

Jeannette & Sandy 19:03 Scaled

Tiger & Bug 16:20

Thomas & Cornbread 21:14

Reynold & Stephen 20:13

Susie Burpee & Mo 24:03 Scaled

Natalie (1/2) 22:00 Scaled

Will J. & Chris18:59

Tom (1/2) 18:39 Scaled

Ryan & Quentin 20:14 

Carrie & Kelly 23:06 Scaled

Professor 18:55 Scaled

Amish & Michael J. 14:16 

Wonderwoman & (Katie scaled) 20:37

Rick & Jimbo 13:55

Karissa & Vicki 20:47

Louis & Mike C. 22:38

Monkey & Firecracker 14:36

Stoner & Logan 12:10

El Diablo & Cory 19:09

Captain & Supergirl 18:31

Neighbor & Dylan 18:21

Lindsey & Susan 25:30

Mike & Jeff 19:54

Andy & Chance 12:09

Pat & Geoff 16:04

Tink 16:16 Scaled

Ana & Elizabeth 22:19 Scaled

Andre & Darren 24:22

Chris & Paul 21:12

Twelve Days of Christmas Barbell Style

Today's WOD:

“The 12 Days of Christmas: Barbell Style”

  

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

  

Last on: 12 22 10

  

95/65 lbs and like the song, 1 then 2, then 2,1, then 3,2,1 . . .

40 Minute time limit

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Walking Glute Stretch x2

MOD:

Any questions?

Post-WOD:

Burpee Challenge: 32

Stretch: Athlete's Choice

CFTally Athlete Results:

Joker 10+5 BS Scaled 

Rombo 10 +5BS Scaled

Chryssi 9+6PP Scaled

Special K 9+4 Thrusters Scaled

Will B. 9+6 Thrusters Scaled

Bamf 10+7PJ Scaled

Amy P. 11+5BS Scaled

Tweety 11+6PP Scaled

Sandy 41:20 Scaled

Belle 30:27 Scaled

Char. 31:56 Scaled

Tiger 11+10PS Scaled

Mighty 34:14 Scaled

Stoner 36:43

Matthew 11+8 Scaled

Cornbread 9 Scaled

Chevy 10+10 Scaled

Luisa 11 Scaled

Firecracker 46:24 

Alissa 11+25PP

Stephen 10+4PP Scaled

Ryan 9 Scaled

Professor 46:03

Quentin 11+7 Scaled

Jimbo Time?

Jaimi 28:52 Scaled

Merrick 8+2Thrusters Scaled

David 10+2BS Scaled

Wonder 51:50

Counselor 10+7 Thrusters Scaled

Slash 11+5BS Scaled

Dylan 10 Scaled

Abs 10+8SC Scaled

Patrick L. 10+6PP Scaled

BMR 55:22

Danny 9+6PP Scaled

Nicole 10 Scaled

Matthew 9+4SC Scaled

Allison 10 Scaled

Zack 52:30

Elizabeth 9+4HPS Scaled

Devin 50:53

Krysta 10 Scaled