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! 

Honoring Pheezy

U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.

Today's WOD:

Pheezy

5 Front squat 165/115 lbs

18 Pull-ups

5 Deadlift 225/155 lbs

18 Toes-to-bar

5 Push Jerk 165/115 lbs

18 Hand-release push-ups

  

3 rounds for time.

  

Time Limit: 30 Minutes

Warm-up:

1. Sprint Team Run 400m
2. Shoulder ROM
3. Reverse Hyper x10
4. Good Morning w/bar
5. Clean & Jerk 10 in 10

MOD:

Front Squat

Deadlift

Push Jerk

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Terry B. 28:30 scaled

Ronbo 22:36 scaled

Bamf 28:10 scaled

Jessica D. 26:45 scaled

Marcus P. 30:00 scaled

Heath P. 30:00 scaled

Joslyn S. 21:58 scaled

Will B. 24:40 scaled

Becca B. 20:10 scaled

Special K. 30:00 scaled

John R. 26:30 scaled

Heather S. 17:44 scaled

Harold R. 30:00 scaled

Samantha G. 24:40 scaled

Vista B. 24:45 scaled

Coco 24:42 scaled

Andrew S. 26:40 scaled

OMD 19:50

Tink 22:26 scaled

Little G. 29:20 scaled

Sweet Tea 33:21 scaled

Mo 28:04 scaled

Cornbread 28:15 scaled

Ox 29:24 scaled

Matthew K. 30:59 scaled

Lewis N. 30:00 scaled

Rich W. 13:58

Sandy S. 22:00 scaled

Elizabeth W. 27:48 scaled

Bug 22:36 scaled

Craig B. 27:08 scaled

Chance 27:12

Luisa M. 28:28 scaled

Belle 29:01 scaled

Merrick S. 29:33 scaled

Roadrunner 30:39 scaled

Alisa G. 20:20 scaled

Jeannette G. 22:50 scaled

Erin C. 25:53 scaled

Grier k. 27:29 scaled

Jeff P. 29:08 scaled

Chris B. 25:41 scaled

Casey S. 26:36 scaled

Miquel D. 20:00 scaled

Tommy F. 21:18scaled

Krissy H. 30:00 scaled

Lee D. 24:39 scaled

Joey B. 28:18 scaled

Mighty Mouse 20:24 scaled

Stoner 13:19

El Diablo 27:17 scaled

Logan J. 25:45 scaled

John H. 19:48

Captain 29:46 scaled

Daniel T. 30:00 scaled

Brian M. 20:00

Ryan V. 29:53 scaled

Thor 27:41 scaled

Alex F. 26:02

Samantha P. 22:40 scaled

Sarge 21:10 scaled

Geoff 21:55 scaled

Silverback 19:40 

Chris C. 22:02 scaled

Megan F. 26:13 scaled

Monkey 24:24

Amish 21:25

Rutrow 19:07 scaled

BMR 23:58 scaled

Lindsey B. 25:05 scaled

Corey B. 25:36 scaled

Karissa 25:05scaled

Natalie 28:48 scaled

Bridget 19:41 scaled

Andy O. 16:52

Brian S. 30:00 

Gustavo 30:00 scaled

Jenna M. 23:48 scaled

Firecracker 21:43

Supergirl 24:57 scaled

Allison J. 25:30 scaled

Lindsey S. 20:30 scaled

Dave G. 22:33 scaled

Jeff F. 22:10 scaled

John M. 18:55 scaled

Jimmy L. 23:55 

Abi 25:22 scaled

Mary F. 26:03 scaled

Jimbo 17:46

Carnivore 10:23

Alex P. 24:11 scaled

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

CrossFit Open Workout 12.3

Today's WOD:

CrossFit Open Workout 12.3

  

Complete as many rounds and reps as possible in 18 minutes of:

  

15 Box jumps (M 24" box / F 20" box)

12 Push press (M 115 lb / F 75 lb)

9 Toes-to-bar

Warm-up:

1. Jump Rope 2 Minutes
2. Walk: Outside,Inside,Heel, Toe
3. Shoulder ROM
4. 10 Sit-ups

MOD:

Box Jump

Push Press

Toes-to-bar

Post-WOD:

Rollout: Legs

CFTally Athlete Results:

Standard 5 rounds scaled

Steven 5+9box scaled

Becca 6+15box scaled

Joslyn 4+9box scaled

Bamf 5+3box

Special K. 3 rounds

Sam G. 4+5pp scaled

BMR 6+7box scaled

Andrew S. 4+7 box scaled

Heather S. 6+7 ttb scaled

Collin L. 5+8pp

Tweetybird 6+3pp scaled

Harold 3+6pp

Professor 8+4pp

Couchfit 5+8pp

Ox 4+7pp

Matthew K. 2+7ttb

Alexis P. 3+14box scaled

Charlie Girl 3+4pp scaled

Susie burpee 5+4pp scaled

Rich W. 7+6pp

Bug 5+5box 

Tiger 5+15box

Chevy 6+6pp

Char 5+8box scaled

Belle 4+15box scaled

Luisa 4+1pp scaled

Logan J. 6 rounds

Carnivore 8+12pp

Eric C. 4 rounds scaled

Reynold 4+8box scaled

Jeremy ? scaled

Mo 4 rounds scaled

Kim Possible 7+3ttb scaled

Joker 7+11pp

Vista 4+8ttb scaled

Will J. 4+7pp

OMD 8 rounds

Silverback 7+14box

Jorge 5+12pp

Mike C 3+2pp

Mary F 3+1pp scaled

Patrick L. 4+1pp

Brian S. 4+11pp

Neighbor 3+3pp

Lindsey B. 4+3pp scaled

Corey 4+15box 

Captain 4+1pp

El Diablo 4+15ppbox

Carlos N. 5 rounds

Elizabeth W. 4+9pp scaled

Paul H. 5+3pp

Ana E. 4+2pp scaled

Colin F. 5+6pp

Dylan W. 4+5pp scaled

Ryan M. 6+9box

Add Two

Today's WOD:

10 Toes-to-Bar

10 Handstand Walk Steps

10 Weighted Twists Sit-ups 45/35 lbs

Run 200m

  

Add two reps for each round for 5 rounds.

  

Time limit: 18 Minutes

  

Followed by:

  

CrossFit Dodgeball

  

Blue = Handstand Walk x4 steps

Red = Tuck Jump x3

Green = Burpee Backwards Jump x2

Orange = V Sit-ups x4

Purple = Plank Hold 20 sec

Yellow =  Chin Up x5

Warm-up:

1. Dumpster Dash
2. Squat Jumps x20
3. Shoulder ROM
4. Chin-ups x10
5. Rope Climb x2
6. Bridge 3x for 10 seconds
7. Group: Pose Running Drills

MOD:

Handstand Walk

Running Mechanics

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Chryssi 3+ 1WC @ 18:00 scaled

Steven L. 3+2WC @18:00 scaled

Will 4 rounds 18:00 

Bamf 3+8TTB 18:00 scaled

Joslyn 3+ 16TTB 18:00 scaled

Special 3 @ 18:00 scaled

Andres 3+1 WC @ 18:00 scaled

OMD 4+16SU 

Andrew S. 4+18SU @ 18:00 scaled

Rick 4+10TTB @18:00

John 3+16TTB @18:00 scaled

Bigfoot 4+6WC @ 18:00

Mattthew K. 3 @ 18:00 scaled

Missy 3+WC @ 18:00 scaled

Cornbread 3+8WC @ 18:00 scaled

Rich 13:51

Change 14:05

Andy 15:00

Char 3+3TTB @ 18:00 scaled

Belle 3 @ 18:00 scaled

Jeanette 3 @ 18:00 scaled

Mo 4 @ 18:00 scaled

Vicky 4 @ 18:00 scaled

Sarge 3 @ 18:00 scaled

Chevy 16:56 

Bug 4+7TTB @ 18:00

Susie Burpee 3 @ 18:00 scaled

Tyler (travelor) 13:22

Eric 2+ @ 18:00 scaled

Ox 23:02 

Reynold 3+4SU @ 18:00 scaled

Alisa 3+16su @ 18:00 scaled

 Merrick 23:00

Elana 4 rounds @18:00 scaled

Megan 3+SU @18:00 scaled

Sara 18:00 scaled

Will 4 18:00 scaled

Daniel 3+ 11TTB 18:00 scaled

Jeff F. 4+3TTB @ 18:00

Jimbo 17:58 scaled

Jay B. 4+18HSW @ 18:00

Chris B. 4 @ 18:00 scaled

Daniel T. 3+6SU @ 18:00 scaled

Little G. 4 rounds @ 18:00

Logan J. 4+17HSW @ 18:00 scaled

Fransico 4+su @ 18:00 scaled

Casey S. 4+hsw @ 18:00 scaled

Thomas W. 4+wc @ 18:00 scaled

Natalie 3+WC @ 18:00 scaled

Carnivore 13:34

Stoner 14:11

Vinny 3+16TTB @18:00 scaled

Kendall 4+15su @ 18:00 scaled

Amish 17:36 scaled

Justin B. 4+ @18:00 scaled

Greg T. 3 @ 18;00 scaled

Super Girl 16:35

Rauhit 4 @ 18:00 scaled

Ashley H. 3+13su @ 18:00 scaled

Mike J. 3+16su @18:00 scaled

Slash 3+16su @18:00scaled

Karrisa 4+2ttb @18:00 scaled

Jorge4 @18:00 scaled

Dylan 3+6ttb @18:00 scaled

Brian S. 4+16wc @18:00 scaled

Mike C. 4@18:00 scaled

Pat L. 3+1su @18:00 scaled

Geoff 17:36 scaled

Chris C. 3+16su @18:00 scaled

Captain 3+7ttb @18:00 scaled

El Diablo 3+16su @18:00 scaled

Stephen 2+14su @18:00 scaled

Ana 2+100m @18:00 scaled

Paul 3 @18:00 scaled

Allison 4 @18:00 scaled