Ever been in a Fight Gone Bad?

Today's WOD:

Fight Gone Bad

  

Wall ball, 20/14 lbs 10ft

Sumo Deadlift High-pull, 75 pounds (Reps)

Box Jump, 20" 

Push-press, 75/55lbs

Row for Calories

  

3 Rounds

Last on: 09 27 11 

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point

Warm-up:

1. Row 500m
2. Group Tabata
3. Back Extension x15
4. Hip Extension x10
5. Shoulder Swing x10

MOD:

• Wall Ball
• Sumo Deadlift High Pull
• Push Press

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Joslyn S. 125

Steven L. 196 RX

Heath 186 RX

Joe L. 181 

Sicilian 151

Ryan (traveler) 249 RX

Special K. 188 RX

Joker 227 RX

Terry B. 23 RX

Bamf 233 RX

Marcus 160 RX

Akina 118

Becca 177 RX

Harold 182 RX

Dustin J. 222 RX

Heather S. 208 RX

Collin L. 277 RX

John R. 233 RX

Andrew S. 210 RX

Ana J. 277

Sarge 201

Matthew K. 212 RX

Thomas W. 181 RX

Joey B. 207 RX

Sandy S. 142 

Luisa M. 197 RX

Charlotte 197

Mo L. 159 RX

Elizabeth B. 149 RX

Wonderwoman 218 RX

Thor 181 RX

Bigfoot 241 RX

Rutrow 200

Merrick 222 RX

Roadrunner 198 RX

Carnivore 351 RX (highest reps)

Stoner 310 RX

Craig 221 RX

Amish 315 RX

Geoff 291 RX

James L. 264 RX

 Andy O. 241 RX

Jessica 149 

Diablo 225 (pr) RX

Slash 156

Will J. 246RX

Little G. 172

Vista B. 192RX

Silverback 297RX

Jimbo 282RX

Monkey 250 (pr) RX

JuJu 185 

Bridget 221RX

Lindsey B. 226RX

Corey B. 183RX

Mike C. 229 RX

Karissa H. 150RX

Dave G. 190 RX

Megan F. 163

Brian S. 174 RX

Captain 174 RX

Jenna M. 237 RX

Jeremey J. 169 RX

paul H. 214 RX

Cornbread 206 RX

Tpny C. 241 RX

Natalie A. 119 RX (sick)

Andrew S. 154 RX

John M. 197 RX

Casey S. 243 RX

Carrie S. 201 RX

Will B. 225 RX

Fuma 234 RX

Sam P. 168 RX

Mike JOnes 255 RX

Ales P.241 RX

Patrick L. 212 RX

Aaron D. 179 RX

Miqul D. 224 RX

Love the Weighted Pull-ups and the Medicine Ball!

Today's WOD:

5 Weighted Pull-ups 45/20lbs

10 Wall Ball 20/14lbs

15 Medicine Ball Clean 20/14 lbs

  

15 minute AMRAP

  

followed by:

  

25 GHD Sit-ups

50 Abmat Sit-ups

25 Kettlebell Sit-up Twists 16/12kg

  

For time.

Time Limit: 10 Minutes

Warm-up:

1. Sprint Team Run 400m
2. Squat x10
3. Thruster w/bar x10
4. Hip Extension x10
5. Pull-up x10

MOD:

Weighted Pull-ups

Wall Ball

Medicine Ball Clean

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Joe L. 3 rounds 

Standard 3 +3 mbc 

Ronbo 5+5pu

Steven L. 4+10B

Will B. 4 +2Pu RX

Chryssi M 3 +1pu

Joslyn S 3+4 mbc

Sicilian 3 +5pu

Special K. 3+5mbc

Terry B. 4+2pu

Heath P. 3+3pu

BaMF 4+1pu

Jessica D. 3+13mbc

Marcus P 3+5pu

Tweety Bird 5+10wb

Heather S. 5+4pu

Collin L. 5+10wb

Andrew S. 5+4pu

Vista B. 4+3pu

CoCo 4+2WB 

John R. 5+4pu

Lewis 2

Sarge 4

Little G. 3+4wb

Mo 5+4pu

Tink 4+5wb

Chance 5+10WB RX

Natalie A. 4+7WB

Sandy S. 4+MBC

Craig B. 5+2pu 

Mike C. 5

Luisa M. 4+10wb

Charlotte G. 5+4pu

Bell 4+5pu

Megan F. 6

Bug 6+10 mbc

Merrick 4+1pu RX

Carnivore 6+5pu RX

Rich W. 8 RX

Corey B. 4+10WB RX

Jeanette G. 4+2WB

Monkey 4 RX

Grizz 3+3WB

Samantha 4+6WB

Fuma 4+4PU

Bigfoot 5+10BMC RX

Mighty Mouse 4+2PU 

Becca B. 5+2pu

Amish 4+2PU RX

Rutrow 5+5WB 

El Dablo 4+3pu

Tarah R.  ?

Carrie S. ?

Thor 4+3pu

Casey S. 4

Miquel 7+4MBC

Will B. 4+2Pu

Captain 3+2MBC

Thomas W. 5+2MBC

David 4+10WB

Aaron D. 4+3WB

Jeff P. 4+1wb

Rick B. 4+10 MBC

AJ G. 5+13MBC

Geoff B. 4+5pu

Devin A. 5+11MBC

Lindsey B. 4+11MBC

Karissa H. 4+9wb

Jeff F. 4+3MBC 

Andy O. 5+5MBC RX

Mary F. 3+4WB

Supergirl 3+3PU RX

Wonderwoman 4+2PU RX

Andres 3+13MBC

Tony 6+6WB

JuJu 5+8WB

Joey B. 4+10WB

Bridget M. 5+10WB

Stoner 7+10MBC RX

John M. 4+5PU

Megan M. 4

Chris C. 4+3MBC

Katie H. 3+10wb

Jimmy L. 4+4pu RX

Neighbor 4+6mbc

Firecracker 4+5PU RX

Chris B. 5+5PU

Alex P. 4+10WB

Lindsey S. 3+1PU

DJ A. 4+2PU

Paul H. 4+1WB

Ana 3+5MBC

Darren 2+3MBC RX

Ashley H. 4+3PU

Mike J. 4 RX

Elizabeth 3 +5MBC 

Jimbo 6+1PU RX

Jay B. 5

Crossfit Open Workout 12.4

Today's WOD:

Crossfit Open Workout 12.4

  

Complete as many rounds and reps as possible in 12 minutes of:

  

150 Wall balls 20/14 lbs

90 Doubleunders

30 Muscle-ups

Warm-up:

1. Jump Rope 2 Minutes
2. Squat x10
3. Shoulder ROM
4. Ring Dip x5
5. Squat Jumps x10
6. Doubleunder x20

MOD:

Wall Ball

Doubleunder

Muscle-up

Post-WOD:

Rollout: Legs

CFTally Athlete Results:

 Will B. 1 DU

Bamf 127 WB

Beca 171 singles scaled

Steven L. 116 WB

Special K. 105 WB

OMD 3MU

Sam G. 121 WB

Collin L. 39 DU

Ashley H. 111 WB

Jenna M. 79DU

Vista 118 WB

Elizabeth W. 4 Ring Rows scaled

OX 17 DU

Kyrie 160 singles scaled

Sarge 1 ring row scaled

Charlie 44DU scaled

Little G. 25 DU scaled

Jimbo 24DU

Rich W. 3MU ?

Sandy 5 ring rows scaled

Tink 3 ring rows scaled

Megan F. 8 ring rows scaled

Char 8 ring rows scaled

Belle 5 ring rows scaled

Alisa 5 ring rows scaled

Grier K.  ring rows scaled

Bug 120 WB

Luisa 6 ring rows scaled

Reynold 64 WB

Natalie 113 WB

Mo 117 WB

Krissy 130 WB scaled

Mighty Mouse subbed

Thomas W. 118 WB

Ryan V. 107WB

Flex 24DU

FUMA 30 Ring Rows scaled

Rick B. 30DU

Francesca 360 singles scaled

Amish 12 MU

Erin C. 250 singles scaled

Will J. 82 DU

Monkey 90 DU

Bridget 13DU

Stephen 104 WB

Mike C. 144 WB

Karissa 41 singles scaled

Alexis 107 WB

Firecracker 31DU (got first Muscle up afterward!)

Couchfit 139 WB

Geoff 90 DU

KitKat 110 WB (welcome back!)

JuJu 150 wB scaled

Stoner 14MU ( most reps today)

Allison J. 106 WB

Brian S. 20DU

Chance 117 WB

Neighbor 124 WB

AJ 33 U

Andy O. 57DU

Harold 128 WB

Captain 135 WB

El Diablo 40DU

Chris 117 WB

Lsey 14 DU

Carrie S. 7DU scaled

Jay B. 135 WB

Chris B. 130 singles scaled

Ana  91 WB

Paul 88 WB

Darren 107 WB

Danielle 137 WB scaled

Megan M. 120 WB

Patrick 141 WB

Silverback 243 singles scaled

Time for Elizabeth

Wall balls are back!

Today's WOD:

Elizabeth

  

Clean (Full Squat) 135/95lbs

Ring Dip

21-15-9 reps for time.

  

Last on: 10 15 10

Time limit: 18 Minutes

  

Followed by:

  

Wall Ball 3 minute AMRAP 20/14 lbs

Warm-up:

1. Row 500m
2. Hip Extension x12
3. Shoulder ROM
4. Wall Ball x12
5. Rack/Squat Stretch
6. Clean 10 in 10

MOD:

Clean

Wall Ball

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Special K. 18:00 scaled /42

The Standard 17:26 scaled/39

Steven L. 18:00 /44

Ronbo 17:06 scaled /41

Will B. 18:00 scaled/48

Joslyn S. 18:00 scaled/ 27

Bamf 22:22/ 49

Harold R. 17:26/ 22

John R. 17:42 scaled/33

Joker 11:49/49

Vista 15:41 scaled/7

Megan W. 15:38 scaled/20

Bridget M. 13:57 scaled/31

Andrew S. 15:19 scaled/37

Tweetybird 16:00 scaled/20

BMR 12:43 scaled/46

Luisa 18:00 scaled/43

Matthew K. 18:00 scaled/40

Chevy 7:49 scaled/

Tiger 12:09 scaled/29

Professor 10:53/ 62

Jeremy K. 18:00 scaled/25

Vinny 13:37 scaled/16

Grier 17:28 scaled/30

Char 12:02 scaled/30

Belle 14:02 scaled/28

Alisa 12:02 scaled/29

Rutrow 11:21 scaled/25

Amish 9:24 / 68

Mike C. 14:45 scaled/48

Rich W. 8:37/

Jeannette 15:0-8 scaled/28

Kim Poss. 15:12 scaled/28

Kirby 18:00 scaled/7

Reynold 18:48 scaled/27

Grizz 17:50 scaled/40

Collin (traveler) 15:17/ 47

Will J. 14:25/55

Lewis N. 18:00 scaled/23

Flex 10:42/ 40

Rick B. 14:42/48

Sweet Tea 16:33 scaled/28

Martin (traveler) 13:50 scaled/ 26

Samantha G. 18:00 scaled/ 31

Slash 17:31 scaled/ 11

Corey B. 13:32 scaled/ 32

Lindsey B. 18:00 scaled/ 28

Karissa 18:00 scaled/ 16

Stoner 6:41/ 75

Cornbread 19:30/ 42

Brian S. 14:39/50

Jorge 15:35/ 32

Mary F. 15:17 scaled/ 5

Neighbor 18:00 scaled/ 42

Carnivore 7:58/ 61

Collin L. 17:05/ 56

Heather S. 17:58 scaled/21

Becca 12:16 scaled/ 41

Captain 18:00 scaled/ 35

El Diablo 16:09/ 55

Carlos 10:45 / 45

Chris C. 18:00 scaled/18

Mo 18:00 scaled/ 22

Dylan 18:00 scaled/24

Ox 18:00 scaled/ 44

Push!

Love those wall climbers!

Today's WOD:

Press 5-5

Push Press 3-3

Push Jerk  2-2

  

Followed by:

  

5 Wall Climbers

10 Wall Ball 20/14 lbs

  

8 Minute AMRAP

Warm-up:

1. Row 100-Age for Calories
2. Walking Lunge w/rotation x10
3. Shoulder ROM
4. Thruster w/Bar x15
5. Group Burgener Warm-up w/bar

MOD:

Pressing

Wall Climbers

Wall Ball

Post-WOD:

Stretch: Simple Five Way Shoulder

Burpee Challenge: 26

CFTally Athlete Results:

Ronbo 115-125/135-155/135-145/ 2+5WC

Jolly Green 115-125/155-165/135-?/ 3+2WC

Special K. 115-125/135-145/135-155/ 2+3WC

Joker 115-125/135-155/185-195/ 

OMD 115-125/135-155/185-195/3+4WB

Chryssi 55-65/85-85/90-90/3+4WC Scaled

Merrick 85-95/125-135//155/2+3WC

Amy 45-45/55-55/55-65/3+5WC Scaled

Stoner 165-175/225-235/195-225/5+7WB

Sara 60-65/75-80/85-85/3 (9.5ft)

Justin B. 165-165/185-185/

Kristen 45-50/65-70/70-75/3+5WC Scaled

Charlotte 65-65/75-75/75-75/ 3 Scaled

Belle 65-65/75-75/75-75/ 3 Scaled

Chevy 135-145/185-195/175-175/ 3+5WC

Tiger 60-65/75-80/85-85/ 3 (9.5ft)

Kyrsta 55-65/65-85/85-95/ 3+5WC (9.5ft)

Upman 95-125/155-185/185-205/ 4

Cornbread 135-135/155-155/155-155/ 3+1WC

Lizzie (Tink) 45-45/55-55/65-65/ 3+5WC(9ft)

Travis 145-155/165-185/195-205/ 3+5WC

James 135-135/155-155/165-165/ 3+4WC

Reynold 75-65/85-95/105-105/ 2+5WC

Sweet Tea 55-60/70-85/85-90 4+1WC(9.5ft)

Mighty Mouse 60-60/80-80/85-90/3+5WC (9ft)

Andy 115-125/145-175//175-185/ 4+4WC

Professor 115-115/145-175/185-205/ 5+4WC

Ox 135-145/ 155-175/185-205/3

Thor 115-115/135-145/145-155/ 4

 Flex 145-155/155-185/135-135/2+WB

Tom S. 95-95/115-135/155-165/ 2+7WB

Bigfoot 100-105/115-130/105-105/ 4+4WC

Bull 165-165/205-205/240-240/ 2+1WC Scaled

Carolos 95-115/135-155/165-185/ 3+5WC

BMR 75-75/80-80/85-85/3+4WC Scaled

Ashley 75-75/95-95/105-105/ 3+3WC Scaled

Jeff 105-105/115-115/155-155/ 3

Counselor 115-135/155-165/165-185/ 4

Bryan 115-115/135-135/145-145/ 3+1WC

Nicole 65-70/80-95/95-85/3

Danny 95-105/125-135/145-145/ 2

Lily 55-65/75-85/95-105/ 2+5WB

Natalie 55-65/75-85/95-105/ 2+5WB

KitKat 55-65/75-75/75-75/ 3 subbed

Emory75/85-80/95 4+1WC

Monkey 75-80(1)-75/95-105/125-125/

Karissa 45-55(1)/75-65/ 2+8WB

Carnivore 115-115/165-185/205-215/ 5

Dylan 75-95/115-115/125-125/2

Jason 125-135/145-155/155-155/3

Bamf 125-135/145-155/165-175/ 2+5WC

Chance 115-115/115-135/135-155(m)/ 3+3WC

Abs 75-75/95-125/125-125/3+1WC

Fuma 135-145/155-165/185-205/3+3WC

Elizabeth55-55/60-65-65-75/3+3WC Scaled

Ana 35/45/65 2+8WB Scaled

Will 115-125/135-145/165-185/ 3+2WB

Paul 95-95/105-105/105-105/ 2+5WC

Lauren 55-55/75-85/85-90/ 2+5WB

Jimbo 115-125/135-145/155-165/ 4+1WC