Dual AMRAPs

Today's WOD:

10 GHD Sit-ups

Dumpster Dash

  

4 Minute AMRAP

  

Rest 2 minutes then;

  

12 Push Press 105/75lbs

12 Kettlebell Swing 24kg/16kg

  

4 Minute AMRAP

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Reverse Hyper x10
4. Group: Running Mechanics
5. Group: Snatch
6. Snatch 10 in 10

MOD:

GHD Sit-up

Push Press

Kettlebell Swing

Post-WOD:

10 Turkish Get-ups

Stretch: Athlete's Choice

CFTally Athlete Results:

2+2SU scaled/ 2 (12 reps)

Joslyn 2+6su scaled/2+5pp scaled (12 reps)

Bamf 3/3+1PP (12 reps)

Carlos 3/2+6pp(12 reps)

Rick 3/3 (12 reps)

Will B. 3/2+3PP (12 reps)

Becca 2+18su scaled/2+12PP scaled (12 reps)

Steven 2+3su scaled/1+11pp scaled(12 reps)

Special K. 2+4su scaled/2 (12 reps)

Ryan3+6su scaled /2+12pp (12 reps) 

Thomas T. 2 scaled/3+p scaled

Chryssi 2+8su scaled/4+5KB scaled

Joker 3/5+5kb

Andrew 2+ 1/2 dash/3+3pp

OMD 3+ 1/2dash/5+6pp

Jenna 2+1/2dash scaled/3+1pp scaled

Sarge 2+3

Charlie Girl 2+10 scaled/2+2PP scaled

Lauren "Little G" 3/4

Missy 3+10su scaled/4+5pp scaled

Luisa 2+1/2 dash/ 3+3pp scaled

Bigfoot 3+1/2 dash/4+6pp

Bug 2+1/2 dash/4+3pp scaled

Tom 3+5su scaled/ 4+6pp scaled

Natalie 2+5GHD/4+3PP scaled

Kim Possible 2+1/2dash/4+3pp scaled

Mighty Mouse 3/2+4pp

Cornbread 3/3+4kb

Reynold 4/3+1pp scaled

Kirby 2+1/2dash scaled/5+1pp scaled

 Grizz 2+3GHD/4

Chris 3/2+6PP scaled

Ox 3+10GHD/5

Kyrie 3+1su scaled/2+2kb scaled

Quinten 3/5

Ryan 3+6GHD/2+2PP scaled

Sweet Tea 3+8GHD/3 scaled

Kristen 3+1GHD/3+4PP Scaled

Amish 3+10GHD/7

Charlotte 2+1GHD/5 scaled

Vicky 3 scaled/4+3PP scaled

Dylan 2+20su scaled/2+6pp

Monkey 3/4+1kb

Kaine 2+20su scaled/4+3pp scaled

Burpees 2+15su scaled/4+3pp scaled

Greg T. 3+3su scaled3+3kb scaled

Kane H. 2+10su scaled/5 scaled

Kendall 3/4+1pp scaled

Karissa 2+4ghd/3 scaled

Michael J. 3/5

Ashley H. 2+18su scaled/4+4kbs

Susan 2+20su scaled/9 scaled

Jeff P. 3/4+6pp scaled

Michael D. 2+8GHD/4 scaled

Wonderwoman 3+10GHD/4

El Diablo 3+1GHD/4

Captain 2+1/2 dash/3

Mary 2+3su scaled/4+2kb scaled

Neighbor 2+15su scaled/4+2pp scaled

Mike 3/3+4pp scaled

Chance 4/4+6pp

Andy 3+1/2 dash/4+6pp

Brian 3/5+1kb

Chris 2+20su scaled/4+6pp scaled

Andres 2+15su scaled/4 scaled

Fuma 3/5

Lacey 3+3su scaled/3+1pp scaled

Lizzie "tink" 3/3+3pp scaled

Patrick L. 2+10GHD/3+6pp

This AMRAP then those Turkish Get-ups

OMD TGU.

Today's WOD:

Row 250m

6 Hang Power Clean 135/95lbs

  

10 Minute AMRAP

  

Immediately followed by:

  

12 Turkish Get-ups 16kg/12kg

  

For time.

  

Last on: 04 13 11

  

Time limit on TGU: 10 minutes

Warm-up:

1. Jump Rope 2 minutes
2. Walking Lunge w/rotation x20
3. Shoulder ROM
4. Hang Clean w/bar x15
5. Hip Extension x10
6. Group Turkish Get-up 

MOD:

Rowing

Hang Power Clean

Turkish Get-up

Post-WOD:

Burpee Challenge: 40

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Special K. 5 Rounds Scaled/ 4:45 Scaled

Standard 5+250m 3:45

Justin B. 6+150m / 2:36

Thor 5 Scaled / 3:50 Scaled

Bamf 5 / 4:16

Kristen 5+100m Scaled / 3:12 Scaled

OMD ? / 2:10 

Joker 6+99m / 2:45

Cornbread 3+3 PC / 3:50

Jill ? Scaled / TKU Practice

John 4+150m / TKU Practice

Vinny Subbed

Corey 4 Scaled / 5:50 Scaled

Matthew 5+84M Scaled / 3:55 Scaled

Bigfoot 5+100m Scaled/ 4:53

Reynold 4+250m Scaled/  4:11 Scaled

Jeff 4+250m / 4:12 Scaled

Firecracker 5 / 4:07

Stoner 7+45m  2:10

For Arnie

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA.

He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

A fund for Arnie's family has been established by the Los Angeles County Fire Department. 

Today's WOD:

Arnie

  

With a single 32/24kg kettlebell:

21 Turkish get-ups, Right arm

50 Kettlebell Swings

21 Overhead squats, Left arm

50 Kettlebell Swings

21 Overhead squats, Right arm

50 Kettlebell Swings

21 Turkish get-ups, Left arm

  

For time.

Time limit: 30 minutes

Warm-up:

1. Row 3 minutes
2. Shoulder ROM
3. Push-up x10
4. Ring Dip x10
5. Burpee Challenge: 18
6. Overhead Squat w/Kettlebell x10

MOD:

Turkesh Get-up

Kettlebell Swing

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Will B. 29:10 Scaled

Ronbo 30:00 Scaled

The Standard 30:00 Scaled

OMD 23:45 Scaled

BMR 26:39 Scaled

Sarge 27:38 Scaled

Joker 27:22 Scaled

Stephen K. 30:00 Scaled

Merrick 27:52 Scaled

Krissy 25:54 Scaled

Jorge 24:18 Scaled

Harold 30:00 Scaled

Silver Back 29:05 Scaled

 Kristen 17:09 Scaled

Joey B. 18:57 Scaled

Tink 20:49 Scaled

Justin 20:49 Scaled

Jamie 20:47 Scaled

Fuma 22:50 Scaled

Sandy 23:40 Scaled

Belle 24:00 Scaled

Charlotte 24:20 Scaled

Charlie 26:06 Scaled

Cornbread 28:00 Scaled

Mighty Mouse 30:00 Scaled

Andy 26:04 Scaled

Clara 19:27 Scaled

Bigfoot 22:18 Scaled

James 23:54 Scaled

Lauren "little G" 27:03 Scaled

Tom 26:02 Scaled

Reynold 27:29 Scaled

Charlie ?? Scaled

Kim Possible 15:44 Scaled

Ox 24:04 Scaled

Kyrie 25:35 Scaled

Alisa 30:00 Scaled

Vinny 30:00 Scaled

Natalie 30:00 Scaled

Martin 21:30 Scaled

Patrick 24:27 Scaled

Slash 2416 Scaled

Susie Burpees 23:29 Scaled

BAMF 25:26 Scaled

Danny 27:17 Scaled

Nicole B. 29:31 Scaled

Brian S. 28:10 Scaled

Chris W. 30:00 Scaled

Jason L. 30:00 Scaled

Kitkat 28:33 Scaled

Karissa H. 27:50 Scaled

Monkey 29:05 Scaled

Diandra 20:51 Scaled

Carnivore 38:14 (only one Rx'd today, great job Levi)

Quentin 30:00 Scaled

Wonderwoman 20:00 Scaled

Jimbo 27:20 Scaled

Dylan 28:13 Scaled

Allison 22:38 Scaled

Bull 26:43 Scaled

Mike 30:00 Scaled

Ryan 30:00 Scaled

Hold Something Heavy in Front now Squat!

Today's WOD:

Front Squat 5RM

  

Last on: 09 20 11

  

Followed by:

  

Turkish Get-up x12

Warm-up:

1. Dumpster Run x 2
2. Walking Lunge x 20
3. Chin-up x 10
4. Hip Extension x 10
5. Rack/Squat stretch
6. Burpee Challenge: 10

MOD:

Front Squat

Post-WOD:

Rollout: Shoulders and Upper Back

CFTally Athlete Results:

Joker 185-205-225(2) / 6-16kg

bamf 125-135-145PR / 12-16kg

Quentin 135-145(3)-145(3) / 12-15 lbs (First WOD!)

Merrick 115-125(2)-125(1) / 12-15 lbs

Stephen K. 135-145(2)-145 / 12-20 lbs

Harold 155-175-185 / 12-20 lbs

Thor 145-155-165(4) / 12-6 kg

James 155-175-195PR / 16-20 kg

Andrew 110-115-115 / 12-10 kg

Travis 165-185-205 / 12-16 kg

Cornbread 155-185-225(2)

Bigfoot 165-165-175PR / 12-16 kg

Charlotte 75-80-82PR / 8 kg

Belle 75-80-82PR / 8 kg

Krysta 65-65-70 / 8 kg

Samanatha ?

Ian 115-135-140

Matt H. Practice

BMR 85-105-205

Andy 165-185-205

Slash ?

Chevy 185-205(3) Injured

Jaimi 95-100-105 10-6 kg

Justin B. 185-195(3)-195(3)

Ryan 95-115-120 / 12-8 kg

Bull 205-225-240(3) / 24 kg

Susie Burpees 55-75-85 / 10 kg

Patrick L. 115-135-155 / 20 kg

Stephen M. 115-135-155 / 16 kg

Chryss 70-90-100 / 16 kg

Counselor 135-155-165 / 

Sarge 70-90-100 / 10 kg

Dylan 95-115-125 / 16 kg

Brian S. 125-135-195(3) / 20 kg

Carnivore 205-215-225(4) / 24 kg

Carlos 185-205-225 / 20 kg

Wonder Woman 125-135-140(2) / 14 kg

Danny 135-145-155

Nicole 105-115(3)-115(4)

It's a Good Day!

Today's WOD:

Good Morning 5-5-5-5

  

Followed by:

  

Turkish Get-up 5-5-5-5

Warm-up:

1. Row 3 minutes
2. Reverse Hyper x10
3. Rack Stretch
4. Good Morning w/bar x10

MOD:

Good Morning

Turkish Get-up

Post-WOD:

Reverse Hyper x15

Stretch: Hamstring

CFTally Athlete Results:

The Standard 95-115-135-155 / 16-16-20-20

bamf 55-95-95-105 / 14-14-14-14

Ronbo 65-95-105-125 / 12-12-12-12

Courtney 55-65-75-85 / 8-8-8-8

Jolly Green 65-95-105-125 / 12-12-12-12

Patrick 75-95-135-165 / 16-16-16-20

Andy 75-95-115-125 / 14-10-10-10

Blake 75-95-95-95 / 14-10-10-10

Mike 45-75-95-115 / 12-16-20-24

Carnivore 195-205-215-215-225 /16-24-24-24

Joey 95-115-135-135 / 8-8-12-12

Cornbread 95-115-135-155 / 14-14-14-16-16

Kim Possible 55-65-70-70

Charlie 55-66-65-70 / 4-4-4-4

Belle 55-65-65-65-55 / 4-4-4-4

Couchfit 135-155-165-175 / 14-16-16-16

Tracy 65-75-85-95 / 4-8-8-8

Sandy 55-60-60-60 / 4-4-4

Mighty Mouse 65-75-85-100 / 12-14/16

Nicole W. 45-50-55-65 / 8-8-4-4

Flex 95-45-45-45 / 14-14-14-14

Ian 95-105-115-125 / 10-14

Zach 115-115-115-115 / 20-20-24-24

Vinny 85-100-110-120 / 12-12

Professor 115-115-115-115 / 24-24-32-32

Lily 65-85-85-95 / 8-10

Wonder Woman 65-85-95-105 / 16-16-16-16

Super Girl (Emory) 65-85-95-105 / 12-12-14-14

Lauren G. 45-50-55-75 / 10-10-10-10

Susie Burpees 55-65-70-75 / ?

Slash 55-65-70-75 / ?

Karen 55-65-70-75 / ?

Coco 65-85-105-95 / 8-8-8-8

Ashley 65-85-105-105 / 12-10-8-8

Jimbo 75-95-115-135 / 14-16-16-20

James 75-95-115-115 / 12-10-10-10

KitKat 55-60-65-70 / 8-8-8-8 (19 Weeks!)

Sarge 55-75-95-110 / 8-8-8-8

Lizzie 55-75-85-85 / 8-8-6-6

Nicole 65-85-95-105 / 10-10-10-10

Danny 95-115-125-135 / 10-10-10-10

Jason 95-115-125-135 / Subbed

Tony 75-95-115-135 / 10-10-10-10

Upman 95-115-125-135 / 20-20-20-20

Monkey 105-95-100-105 / 14-14-14-14

Speed Racer 85-95-105-110-125 / 10-10-10-10

Matt 95-95-95-95 / 8-8-8-8

Devin 135-135-135-135 / 20-20-20-24

Rachel 65-85-105-105 / 8-8-8-8

Stoner 135-185-205-225 / 24-24-24-24