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

Rowing and Climbing the Walls

The "down side" of wall climbers.

Today's WOD:

5 Wall Climbers

Row 300m

  

15 Minute AMRAP

  

Last on: 01 31 11

Warm-up:

1. Row 3 minutes
2. Shoulder ROM
3. Squat Stretch
4. Snatch 10 in 10

MOD:

Wall Climb

Rowing

Post-WOD:

Personal Challenge Work

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 3+3WC Scaled

Jolly Green 4+5WC PR

Lili 3 Scaled

Kyle 6+150m

Karen 4+3 WC scaled

Mighty Mouse 5+5WC PR

Joker 6+5WC+38m PR

Kim Possible 6+5WC Scaled

Kaveman 6 PR

Tuffy 6 Scaled

Zach 6 + 5 WC

Sweet Tea 3 + 218m

Marcelo 5

Ian 6

Emory 5 + 5 WC

Aislinn 5 + 5 WC

Monkey 4 + 3 WC PR

Cornbread 5 PR

Abi 4 + 200m

Bill 4 + 2 WC

Tony 4+50M

Professor 6+112m

Jorge 4+5m

JuJu 3+3WC Scaled

Mike 4+127m

Nikki 3+205m Scaled

Carlos 6+5WC

Jimbo 6+150m

Stoner 7+1WC PR (Wahoo!)

KitKat 6 Subbed

Jason 4 PR

Upman 6+1WC

Counselor 6+3WC

Speed Racer 4+250m

Danny 3+4WC

Nicole 3+2WC

JenKen 3+5WC Scaled

Love those Wall Climbs!

Sadly, we say goodbye to Stealthman and K-Belle. Not really goodbye but see you later! You'll be back!!

Today's WOD:

5 Wall Climbs

Row 300m

  

15 Minute AMRAP

Warm-up:

1. Jump Rope 100 singles
2. Row 3 minutes
3. Samson Stretch
4. Shoulder ROM
5. Overhead Squat x10
6. Ham Walk X10
7. Ring Dips x10
8. Skin the Cat x3

MOD:

Row 

Wall Climb

Post-WOD:

30 GHD Sit-ups

Weighted Ring Dips 3-3-3

Roll & Stretch

CFTally Athlete Results:

Brennan 3+5WC   GHD/ Ring Dips Scaled

Standard 5  Ring Dips 10lbs/GHD

Jolly Green 3+WC  Ring Dip Scaled Abmat

Ribberman 4+100m Ring Dips 20-30-35 Abmat

Kim Possible 5+60m Scaled Ring Dips/GHD Scaled

Little "T" 5+3WC Ring Dips/Scaled GHD

Sarge 5+3 PU Scaled/Subbed 

Marianna 4 Scaled  

Q 4+2WC GHD

Mighty Mouse 4+5WC Ring Dips

Brian 3+5 WC / 40-70-95(2)

Stoner 6+5 WC / 45-70-95 (2)

The Sicilian 5 Subbed

Professor 7+2 WC / 45-70-90

Levi 7+120m / 45-65-70

Monkey 2+286m

KitKat 2+245m

U GoGirl 2+4WC

Jason 2+5WC Scaled

Bill 4+3 PU Scaled

JuJu 4+6PU Scaled

StealthMan 3+200m

Kate3+162m

Happy 6+5 WC / 25

K-Belle 3+230m

Kevy 4+5 WC

Missed this December WOD?

Shaun teaching wall climbs. You never workout alone at CFTally.

Today's WOD:

5 Knees-to-Elbows

10 Ring Dips

15 Doubleunders

  

20 Minute AMRAP

  

Last on: 12 23 10

Warm-up:

1. Run 2 laps
2. Shoulder ROM
3. Sit-up x10
4. Hip/Back Extension x10
5. Squat x20
6. Pull-up x10
7. Ring Dips x5
8. GHR x5

MOD:

Ring Dips

Doubleunders

Wall Climb

Post-WOD:

5 Wall Climbs

Roll & Stretch

CFTally Athlete Results:

Standard 10 Scaled

Jolly Green 8 Scaled

Brennan 9 Scaled

Joker 9

Stoner 14

Marianna 9 Scaled

Kim Possible 10 Scaled

Sushi 9 Scaled

Mighty Mouse 5

Lizzy 11 Scaled

Isabella 12 Scaled

Rachel 7 Scaed

Levi 17 (most rounds!)

Skipper 9 Scaled

K-Belle 11 Scaled

JuJu 9 Scaled

Monkey 11 Scaled

Sarge 10 Scaled

Rubberman 13 Scaled/subbed

Brian 10

Counselor 14

Stealthman 7 Scaled

Little "T" 9 Scaled

Upman 10