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! 

It's more fun with a WOD Partner!

Today's WOD:

Partner Thursday

  

Anyway Overhead 95/65lbs

Wheel Barrels

Walking Lunge w/bar 45/35 lbs

Crossover Push-up on Kettlebell

Calorie Row

  

46 36 26 16 12 reps/steps/calories for time.

  

One partner works at a time; except on row & Wheel Barrels

Time Limit: 30 Minutes

Warm-up:

1. Jump Rope 3 minutes
2. Shoulder ROM
3. Walking Lunge with PVC overhead
4. Good Morning w/bar x10
5. Front Squat w/bar x10
6. Group: Turkish Get-up

MOD:

Anyway Overhead

Wheel Barrels

Crossover Push-up

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Jollygreen & Bamf 2 rds +20PU

Will B & Stephen 2+19PU Scaled

OMD & Andy 25:58

Tweety & Melissa 3 rounds Scaled

Samantha and Elana 2+26OH Scaled

Carlos and Tanner 2+20OH Scaled

Luisa & Susie Burpees 3 rounds Scaled

Clara & Jaimi 3 rounds

Jenn & Vicki 4 rounds Scaled

Natalie (single 1/2) 3 rounds +Bear Crawl

Chevy (single 1/2) 25:58

Kim Possible and Charlie Girl  3 rounds Scaled

Charlie (single 1/2) 2+PU Scaled

Silverback & Nikoleta 3 Rounds (Nikoleta scaled)

Kirby and Belle 2+14OH Scaled

Thomas & Mike C. 2 Rounds + 6OH

Tom S. (Grizz) 2+3PU

Michael (single 1/2) 28:08

Sandy & CoCo 3 Rounds Scaled

Bigfoot & Quinten 30:05

Chris & Reynold 3+7OH Scaled

Mighty Mouse & Olivia 3 Rounds (Olivia Scaled)

Firecracker & Monkey 27:05

Justin & Kristen 3+16PU

Allison & Paul 3+OH

Stoner & Danny 27:25

Cornbread & Chance 31:46

John R. & Brian 4 Rounds

Supergirl & Nicole 33:11

Jimbo & Silverback 25:30 (Silverbacks 2nd partner of the day!)

Andrew & Logan 27:12

Sarge & Little G. 2+22OH

Chris & Jay 2+26PU

Andres & Jeff 3+4OH

Ox (single 1/2) 29:50

Geoff & Dylan 2+15Calorie

It's more fun with a partner

Alex with the "big boy" kettlebell.

Today's WOD:

Team Wednesday

  

40 Box Jump 24/20"

40 Doubleunders

40 Diamond Push-ups (pull ups if bars up)

40 Thrusters 95/65 lbs

40 Hang Power Clean 95/65 lbs

40 Front Squat 95/65 lbs

40 Ring Dips

40 Kettlebell Swings 32/24 kg

40 Burpees

40 Steps Walking lunge with 45lb plate overhead

  

For time.

Warm-up:

1. Row 2 Minute
2. Run 2 Laps 
3. Squat Stretch
4. Overhead Squat x10 with bar
5. Snatch 10 in 10

MOD:

Doubleunders

Thrusters

Front Squat

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

Kaveman/(Rob-scaled)  25:14

Rob(scaled)/Shelby(scaled) 29:12

Trey 16:18 (done as single 1/2 reps) best single time!

Mighty Mouse/(Kim Possible-scaled) 23:54

Emory(scaled)/Aislinn(scaled) 23:14

Jimbo 19:40 (done as single 1/2 reps)

Levi/Liz 17:16 -best team time!

Jorge/Alex 24:42

Gabriel/Trevor 31:00

Trey/Shaun 19:08

Lizzy(scaled)/Isabella(scaled) 20:28

Jason/Chris 35:28

Abi(scaled)/Thad(scaled) 24:15

Ugogirl(scaled)/Yvette(scaled) 24:56

Kaveman/Counselor 19:06

For Blake

Today's WOD:

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. 

Blake

    

100 ft Walking Lunge with 45/35 lbs overhead

30 Box Jumps 24/20"

20 Wall Ball 20/14" 10'

10 Handstand Push-ups

  

4 rounds for time.

Warm-up:

1. Row 3 Minutes
2. Shoulder ROM
3. Overhead Squat x10 with bar
4. Snatch 80% 10 in 10

MOD:

Wall Ball

Handstand Push-up

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

The Standard 33:36 Scaled

Brennan 34:38 Scaled

Professor 36:57

Joker DNF

Sarge 34:21 Scaled

Kim Possible 26:40 Scaled

Chris C. 37:59 Scaled

Q 38:15 Scaled

Marianna 36:05 Scaled

Susie Burbee 33:25 Scaled

Cowboy Wayne 36:14 Scaled

Mighty Mouse 38:35 Scaled

UgoGirl 25:17 Scaled

Levi 25:15

Anne 27:10 Scaled

KaveMan 40:54 Scaled

Counselor 34:13 Scaled

Jason 40:02 Scaled

KitKat 38:42 Scaled

JuJu 37:25 Scaled

Brian 36:57 Scaled

Happy 33:20 Scaled

Kate ??:?? Scaled

Rubber 29:00 Scaled

Little T 35:05 Scaled

Monkey 37:26 Scaled

Thad 29:30 Scaled

Levi setting the standard today.

One Thing at a time . . .

A Big Deal: Melissa jumping on a 20" box!

Another Big Deal, Skipper jumping on a 20" box!

Today's WOD:

50 Kettlebell Swings 24/16kg

50 Push-ups

35 Box Jumps 28/24"

35 Knees-to-Elbows

20 Steps Walking Lunge RH Up 45/25lbs db

20 Steps Walking Lunge LH Up 45/25lbs db

20 Weighted Sit-ups 45/25lbs

15 Ring Dips

15 Pull-ups

  

For time.

  

Last on: 04 09 10

Warm-up:

1. Run 1 Lap
2. Kettlebell Swing x10
3. Burpee x5
4. Hip/Back Extension x10
5. Walking Lunge x15
6. Shoulder ROM
7. Samson Stretch

MOD:

Kettlebell Swing 

Walking Lunge Steps

Post-WOD:

Squat Hold 3 minutes

Roll & Stretch

CFTally Athlete Results:

Brandi 24:04

The Standard 23:59

Joker 17:16

Melissa 19:01 Scaled

Professor 15:00PR

Wayne 24:58

Mighty Mouse 25:25 Scaled

Kim Possible 21:10 Scaled

Sahil 24:30 Scaled

Skipper 25:29 Scaled

Counter 30:58

Rover Subbed

UpMan 22:14

Counselor 17:04

Monica 23:21 Scaled

Speed Racer 25:10 Scaled

Happy 15:26PR