Team Decisions...Either This or That

Today's WOD:

Either This or That...Partner Wednesday

  

Run 800m OR Farmers Walk 200m with two 45/35 lb Dumbbells

70 Kettlebell Swings 24/16 kg OR 30 Kettlebell Snatches 16/12 kg

70 Pop-Ups (burpee w/o push-up) OR 30 Burpees

70 Ring Rows OR 20 Muscle-ups

70 Hand Release Push-ups OR  30 Weighted Push-ups 35/15lbs

Run 200m backwards OR Walking Lunge to Stop sign

70 Squats OR 10 Rope Climbs

For Time.

Both partners must choose the same option. Only one works at a time but all run.

Time Limit: 25 Minutes

Warm-up:

1. Jump Rope 5 Minute AMRAP
2. Squat Jump x10
3. Shoulder Swing x10
4. Overhead Squat w/bar x10

MOD:

Ring Rows

Rope Climb

Kettlebell Swing

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

John R. 102DU 18:50 with Terry

Joker 105DU 15:41 with Will

Terry 76DU 18:50 with John R.

Steven L. 60DU 15:22 with Bill

Jessica D. 420 S. 23:46 with Joslyn

Joslyn S 433S 23:46 with Jessica

Heath P. 93DU 21:05 with Marcus

Will B. 30DU 15:41 with Joker

Marcus 400S 21:05 with Bill

The Sicilian 260S 22:04 with Ronbo

Beca B. 20DU 15:35 1/2 Alone

Joe L. 95S 21:44 with Special K.

Special K. 55DU 21:44 with Joe

OMD 228DU 10:57 with Collin

Rick B. 22DU 16:15 with Harold

Harold 61DU 16:15 with Rick

Samantha G. 324S 21:54 with Coco

Coco 320S 22:54 with Sam

Matthew K. 17:32 with traveler

Sarge 19:21 with Sarge

James B. 19:21 with Sarge

Sandy S. 10DUs 19:04 with Luisa

Erin 420S 19:05 with Charlotte

Charlotte 4DU 19:05 wit Erin

Luisa 80DU's 19:04 with Sandy

Chance 197DU 11:50 with Rich

Road Runner 70DUs 14:06 with Craig

Craig 45DU 14:06 with Roadrunner

Rich 200DU 11:50 with Chance

Jessica H. 28DU 24:23 with Kim

Kim Possible 61DU 24:23 with Jessica

Amish 405DU 15:11 with Rutrow (Amish-most Doubleunders!)

Rutrow 350S 15:11 with Amish

Cornbread 185DU 15:48 with Casey

Jimmy 703S 10:42 with Andy

Andy O 256DU 10:42 with Jimmy (fastest team time!)

Alex M. 545S ? with Daniel T.

Daniel T. 380S ? with Alex

Casey 178DU 15:48 with Cornbread

Lindsey S. 450S 23:24 alone 1/2

Stoner 220DU 12:20 with Carnivore

Ryan V. 38DU 21:24 with Joey

Joey B. 403 Singles 21:24 with Ryan

Tarah R. 512 singles 20:06 with Jami

Justin T. 161 DU 12:12 with John

Carnivore 200DU 12:20 with Stoner

Bug sub 20:06 with Tarah

John H. 231DU 12:12 with Justin

Firecracker 130DU 15:53 with Monkey

Vista 18:51 with BMR

Monkey 218DU 15:53 With Firecracker

Allison J. 150S 21:23 with Susie

Stephen M. 14:57 1/2 alone

Jeff P. 70DU 16:22 with Chris

Bridget 17:52 with Natalie

BMR 18:51 with Vista

Chris C. 16:22 with Jeff P.

Megan 18:36 with Danielle

Natalie A. 17:52 with Briddget 

Susie Burpee 21:23 with Allison

Jimbo 260DU 12:20 with Silverback

Silverback 75DU 12:20 with Jimbo

Aaron 400S 15:35 with Corey

Mary F. 233S 18:34 1/2 alone

John M. 560S 17:17 ith Andres

Andre 55DU 17:17 with John

Jenna M. 207DU 15:30 with Lindsey

Supergirl 198DU 16:40 with Wonderwoman

Lindsey B. 127DU 15:30 with Jenna

Corey B. 15:35 with Aaron

Wonderwoman 165DU 16:40 with Supergirl

Geoff B. 380DU 18:11 with Elizabeth

Tony C. 553S 13:21 with Miquel

Stefan W. 57DU 13:03 with Alex

Alex P 489S 13:03 with Stefan

Ashley H. 420 S. 15:30 with Michael

Eliabeth W 145S 15:30 with Geoff

Miquel D. 500S 13:21 with Tony

Michael J. 95DU 15:36 with Ashley

The Walking Lunge Death March

And they're off!

Today's WOD:

400m Walking Lunge

  

Time Limit: 20 Minutes

  

Last on: 03 29 10

Warm-up:

1. Mountain Climbers x30
2. Shoulder ROM
3. False Grip Ring Pull-ups x7
4. Ring Dips x7
5. Group: Medicine Ball Clean x15

MOD:

Walking Lunge

Post-WOD:

Personal Challenge Work

Roll out: Legs

CFTally Athlete Results:

The Standard 17:15

Sarge 22:40

Brooke 18:01

Christina 22:26

Jolly Green 22:06

Will B. 14:38

bamf 17:31

Joker 13:30

Stephen K. 22:31

Justin B. 14:31

Kristen 13:30

Harold 16:30

Mike 14:31

Gustavo 20:07

Krissy 13:50

Sam 16:17

Belle 20:24

Charlotte 18:03

Justin 18:35

Greg 18:00

Andrew 23:20

Ryan 23:16

Mr. Clean 23:50

"L" Bigfoot 10:02

James 15:59

Will  15:25

Mighty Mouse Subbed

Professor 9:53PR

Lily 16:34

Jaimi 15:03

Sweet Tea 14:15

Ian 19:20

Marcelo 19:20

Jorge 22:50

BMR 14:50

Carlos 16:30

Susie Burpees 16:31

Super Girl 12:35

Chryssi 20:00 Scaled

Stephen M. 19:51

Wonder Woman 12:35

Neighbor 20:00 Scaled

Devin 12:24

Danny 13:26

Nicole 16:07

Monkey 10:20PR

Jason 20:30

Dylan 15:04

Frightful Fifty

Today's WOD:

Filthy Fifty

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees to Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs

Burpees

Doubleunders

  

50 reps each for time.

  

Last on: 05 25 11

Time Limit: 40 Minutes

Warm-up:

1. Row 3 Minutes
2. Samson Stretch
3. Shoulder ROM
4. Group Burgener Warm-up x2

MOD:

Kettlebell Swings

Jumping Pull-ups

Push Press

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

bamf 41:00 Scaled

Will B. 37:45 Scaled

Christina 38:32 Scaled

Andy 34:35

Mike 35:50 Scaled

Harold 38:15 Scaled

Gustavo 40:00 Scaled

Stephen K. 40:00 Scaled

Tweety Bird 34:40 Scaled

Justin B. 28:30

Jorge 31:15 Scaled

Joker 20:17

Luisa 35:27 Scaled

Kim Possible 33:05 Scaled

Bigfoot 31:23 Scaled

Charlie 30:14 Scaled

Professor 26:00

Tom 46:34 Scaled

Ian 24:19 Scaled

Will 34:54

Marcelo 26:51 Scaled

Andrew 37:11 Scaled

James 29:41

Alecia 39:27 Scaled

Jaimi 38:19 Scaled

Sara 32:22 Scaled

Lauren 38:40

Susie Burpees 40:00 Scaled

BMR 32:42 Scaled

Ryan 28:45 Scaled

Lizzie 26:02 Scaled

Slash 37:30 Scaled

Natalie 40:00 Scaled

Lily 39:20 Scaled

Carnivore 22:52PR

Abs 21:21 Scaled

Danny 33:19PR

Nicole 42:20 Scaled

Monkey 31:53PR

Chance 29:58 Scaled

Counselor 33:03 Scaled

Jason 37:07 Scaled

Tony 25:11 Scaled

Nikki 44:55 Scaled

Stoner 23:06

Firecracker 35:42

Dylan 38:00 Scaled

UpMan 43:58 

Eddie 40:00 Scaled

Sarge 40:00 Scaled

GHD Sit-ups, Walking Lunges & Ring Dips

That's not a ring dip!

Today's WOD:

22  Sit-ups (GHD)

18 Walking Lunge Steps

12 Ring Dips

  

5 rounds for time.

  

Last on: 11 08 10

  

Time limit: 15 Minutes

Warm-up:

1. Mountain Climbers x30
2. Shoulder ROM
3. False Grip Ring Pull-ups x7
4. Ring Dips x7
5. Group: Medicine Ball Clean

MOD:

Ring Dip

GHD Sit-ups

Post-WOD:

Athlete's Choice

CFTally Athlete Results:

bamf 17:03 Scaled

Brooke 20:00 Scaled (First WOD!)

Christina 20:00 Scaled (First WOD!)

Jolly Green 20:00 Scaled

Will B. 20:00 Scaled

Stephen K. 17:30 Scaled

Andy 13:33

Harold 17:30 Scaled

Joker 13:45

Krissy 14:24 Scaled

Kristen 13:50 Scaled

Justin 13:25

Monkey 15:03 Scaled

 James 13:59

Andrew 13:31 Scaled

Belle 15:00 Scaled

Charlotte 15:00 Scaled

Cornbread 16:00

Mighty Mouse 15:06 Scaled

Sara 15:54 Scaled

Mr. Clean 15:00 Scaled

Ian 15:09 Scaled

Ryan 15:00 Scaled

Carnivore 9:10

Chryssi 15:00 Scaed

Stephen 15:00 Scaled

Alex 15:52 

Lily 15:00 Scaled

Natalie 15:00 Scaled

Devin 13:26 Scaled

Sweet Tea 12:46 Scaled

Jenn 14:53 Scaled

Samantha 15:00 Scaled

Diandra 15:00 Scaled

Sarge 15:00 Scaled

Dylan 15:00 Scaled

Jason 15:00 Scaled

KitKat 15:00 Scaled

Danny 17:35

Nicole 15:00 Scaled

Karissa 14:53 Scaled

Let's Get Dirty!

Today's WOD:

Filthy Fifty

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees-to-Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs 10' Wall

Burpees

Doubleunders

  

50 reps each for time.

  

Last on: 05 19 10

Warm-up:

1. Jump Rope 3 Minutes
2. Samson Stretch
3. Reverse Hyper x10

MOD:

Kettlebell Swing

Wall ball

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

The Standard 45:40

Ronbo 45:00 Scaled

Bill 35:00 Scaled

Carnivore 24:01

Lauren 37:30 Scaled

Valerie 36:28 Scaled

Joker 29:06 Scaled

Special K. 34:22 Scaled

Mighty Mouse 40:05

Kyle 33:20

Kim Possible 32:37

Emory 45:09 Scaled

Mr Clean 37:06 Scaled

Couchfit 44:45 Scaled

Brad 40:06 Scaled

Guru 24:00 Scaled

Monkey 40:48

Brian ??:??

Abi 33:13 Scaled

Upman 46:00 Scaled

Ugogirl 29:19

Eddie 45:00 Scaled

Cornbread 45:00 Scaled

JuJu 45:00 Scaled

Speed Racer 39:40

Counselor 38:40 Scaled

Alex 38:10 Scaled

Theresa 45:11 Scaled

Nicole 44:15 Scaled

Danny 34:12 Scaled