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

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

Gymnastics Volume Work

Today's WOD:

Volume Work: Gymnastics Athlete's Choice

  

Followed by:

  

Tabata Bottom to Bottom

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Run 200m
3. Bridge 4 efforts w/3 sec. hold
4. Shoulder ROM
5. Hip Extension x15
6. Snatch 10 in 10

MOD:

Snatch

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Becca 20 HSPU scaled  92

Joslyn 24 HSPU scaled  73

Heath 37 Pull ups scaled 93

Steven L. 20 skin the cat 90

Bamf 46 strict pull-ups 76 

Chryssi M. 20 HSPU scaled 81

John R. 20 HSPU 58

Collin L. 20 HSPU 95

Heather 20 HSPU scaled 56

Andrew S. 14 HSPU scaled 52

Jenna M. 20 HSPU scaled 104

Jane Ellen Push ups 

Moe ring rows 

Carrie 19 HSPU scaled 67

Krissy 20 HSPU scaled 75

Craig B 20 MU 60

Bug 42 HSPU 120

Rich W. 20 L sit MU 154

Bigfoot 29 EROM HSPU 102

Logan J. 20 HSPU scaled 94

Casey S. 36 HSPU 85

Merrick 20 HSPU 20 strict pull-ups 76

Alisa 20 Hspu scaled 94

Danielle 60 push-ups 78

Megan M. 55 push-ups 81

Erin  20 pull ups 64

Sweet Tea 50 Push-ups 95

Amish 25 HSPU 40

Geoff 20 MU 22 HSPU 91

Daniel 40 Ring Pull-ups 17 Dips 60

Elizabeth W. 20 ring rows, 30 dips 54

Mike J. 30 ring push-ups 10 ring dips 100

Stephen M 20 HSPU 77

Jay B. 60 HSP 93

David G. 60 HSPU 82

Miquel 20 HSPU 72

Corey B. 20 ring push-ups 20 skin the cat 95

Lindsey B. 32 skin the cat 69

Fuma 30 ring dip 30 ring rows 100

Natalie 20 HSPU scaled 81

Silverback 22 ring push-ups 21 skin the cat 21 HSPU 91

Thomas W. 23 ring push-ups 20 skin the cat 87

cornbread 30 ring push-ups 30 ring dips 72

Harold r. 38 ring dips 38 ring push ups 70

dillan  20 HSPU scaled 71

Hallie 37 ring rows /practice

Juju 20 ring dips scaled 71

Andres r. 20 hspu scaled 63

Paul 15 skin the cat 73

Ana 23 ring rows 23 ring dips scaled 85

patrick 20 ring dips 20 hspu scaled 71

stefan 50 jpull ups 40 ring dips 90

ryan m 20 hspu erom 78

Crossfit Open Workout 12.5

Today's WOD:

Crossfit Open Workout 12.5

  

3 Barbell Thrusters 100/65 lbs

3 Chest to bar Pull-ups 

6 Barbell Thrusters 100/65 lbs

6 Chest to bar Pull-ups 

9 Barbell Thrusters 100/65 lbs

9 Chest to bar Pull-ups

  

Continue Pattern for 7 Minute AMRAP.

Last on: 02 01 12

Warm-up:

1. Row 2 minutes
2. Squat Jump x10
3. Press x10
4. Sit-up x10

MOD:

Thruster

Chest-to-bar Pull-up

Post-WOD:

Tabata Athlete's Choice

CFTally Athlete Results:

Bamf 40

Will B. 52

Megan D. 51 scaled

Becca 61 scaled

Joslyn 35 scaled

Steven L. 50 scaled

OMD 77

Sam G. 48 scaled

John R. 48

Collin L. 52

Heather S. 58 scaled

Jenna 4

Charlie 60 scaled

Lewis N. 42 scaled

Sarge 99 scaled

Little G. 48 scaled

Ox 60

chance 66

Lisa G. 67 scaled

Tink 60 scaled

Rich 99

Natalie 57 scaled

Louisa 48 scaled

Megan F. 55 scaled

Bug 51

Barbara W. 46 scaled

Merrick S. 42

Bigfoot 70

Coco 60 scaled

Cornbread 57

Mo 43 scaled

Rutrow 41 scaled

Amish 45

Grizz 60 scaled

Stefan 42 scaled

Tom W. 39 scaled

Will J. 66

Carlos 68

Ryan V ?

Wonder Woman 81

Marcus 40 scaled

Abs 54 scaled

Logan J 23

Flex 71

Jeff P 48 scaled

Allison J. 67 scaled

Geoff 59

Bridget 51 scaled

karissa 41 scaled

Brian S. 63

Brian M. 81

Kit kat 32 scaled

Andres 38 scaled

Alexis 54 scaled

Captain 58 scaled

El Diablo 60

Stoner 106

Mike C. 32

Carrie 50 scaled

Casey S. 42

Jimbo 79

Rachit 38 scaled

Ashley H. 17 scaled

Joey B. 42 scaled

Paul 55 scaled

Ana 38 scaled

Michael J. 58

Darren D. 46 scaled

Have you signed up for the Open yet?

Today's WOD:

2011 CrossFit Open WOD # 4

  

60 Bar-facing Burpees

30 Overhead Squats 120/90 lbs

10 Muscle-ups

  

10 Minute AMRAP

  

Last on: 04 14 11

  

Followed by:

  

Tabata Box Jumps 24/20" 

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Overhead Squat w/bar x10
4. Ring Dip x10
5. False Grip Ring Pull-up x10
6. Group: Overhead Squat
7. Group: Muscle-up

MOD:

Muscle-up

Overhead Squat

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

OMD 23 OHS  

Special K. 55 burpees

BAMF 2 OHS Scaled

Will B 5 OHS Scaled

Steven L. 60 Burpees

Carrie 5 OHS Scaled

Joslyn S. 57 Burpees

Rick B. 30 OHS scaled

Ronbo 60 Burpees

Krissy 6 OHS

Jorge 15 OhS

Andrew S. 30 OHS Scaled

Harold 3 OHS

Samantha 53 Burpees 

Luisa  1+20 Burpees Scaled

Olivia 1+2OHS Scaled

Kyrie 1+14 Burpees scaled

Chevy 22 OHS

Sandy 1+15OHS Scaled

Jeannette 1+15 Burpees Scaled

Thomas S. 23 OHS Scaled

Merrick 1+6 Burpees Scaled

Tiger 25 OHS Scaled

Matthew  1+ 9OHS Scaled

Bug 1+15 OHS Scaled

Quentin 1+5Dips Scaled

Char 7 OHS Scaled

Belle 2 OHS Scaled

Jeremy 60 Burpees 

Reynold 7OHS Scaled

Elana 30 OHS Scaled

Bigfoot 1Mu Scaled

Kirby 10OHS Scaled

Rich 26 OHS

Andy 12 OhS

Chris 24 OHS Scaled

Robert B. 23 OHS Scaled

Meghan 60 Burpees

Vinny 1 OHS Scaled

Amish 21 OHS

Alisa 5 OHS Scaled

Andrew W. 30 OHS Scaled

Logan L. 13 OhS Scaled

Mo 10 OHS Scaled

Kendall  20 OHS Scaled

Mike C. 24 OhS Scaled

Casey 9 OhS Scaled

Daniel T. 12 OHS Scaled

Ryan 4  OHS Scaled

Greg 55 Burpees

Katie 12 OHS Scaled

Allison 60  Burpees

Chance 29 OHS Scaled

Slash 10 OHS Scaled

Natalie 13 OHS Scaled

Ashley 20 OHS Scaled

Michael 10 OHS

Wonderwoman 19 OHS

Carnivore 9 MU

Stoner 8MU

Firecracker 23OHS

Captain 3OHS

El Diablo 9OHS

Supergirl 13OHS

Brian 20 OHS Scaled

Susan S. 10RD/4PU Scaled

Cornbread 11 OHS

Silverback27OHS

Kaine A. 10OHS Scaled

Thomas T. 3 OHS Scaled

Andres B. 9 OHS Scaled

Jeff P. 10 OHS Scaled

Jeff F. 20 OHS Scaled

Jimbo 9  OHS

Jenna 23 OHS Scaled

Geoff 19 OHS Scaled

Paul 2 OHS Scaled

Ana 10 OHS Scaled

Chris C. 9 OHS Scaled

Darren 60 burpees

Pat 19 OHS Scaled

Kurt 60 burpees

Ox 6 OHS