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

Rocking and Jumping

Today's WOD:

100 Hollow Rocks 

100 Box Jumps 24/20" 

   

For time.

  

Time Limit: 17 Minutes

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Back Extension x10
4. Walking Lunge x20 steps

MOD:

Hollow Rocks

Box Jumps

Post-WOD:

Athlete's Choice

Roll out: Shoulders and Upper Back

CFTally Athlete Results:

bamf 14:25

Joker 9:36

Tweety Bird 10:17 Scaled

Patrick 9:18

Karen 13:23 Scaled

Devin 10:59

Nicole W. 14:58 Scaled

Will 16:06

Zach 15:38

Ian 14:18

Tom 14:52 Scaled

Slash 15:30 Scaled

Rubberman 7:43

Upman 15:12

Rachel 9:39

Susie Burpees 11:40 Scaled

JuJu 16:27

Cornbread 12:28

Tony 11:57

Work on your Stuff

Our newst crossFitter Lucy and her mom!

Today's WOD:

Personal Challenge Work

Warm-up:

1. Jump Rope 2 minutes
2. Shoulder ROM
3. Rack Stretch
4. Squat Clean 10 in 10

MOD:

Personal Challenge Work

Post-WOD:

Athlete's Choice

Roll-out

CFTally Athlete Results:

bamf

Ashley

Patrick

Devin

Tweety Bird

Andy

Lily

Aislinn

Emory

Traci

Chris C.

Lisa

Wolfgang

Counselor

Eddie

Allyson

CouchFit

Rachel

Nikki

Catherine

Anne

Sweet Tea

JuJu

Danny

Nicole

Susie Burpees

Joe

21-15-9 rep rounds for time.

A "Full" wall.

Today's WOD:

Handstand Push-ups

Weighted Abmat Sit-ups 45/35lbs

Ring Push-ups

GHD Sit-ups

  

21-15-9 rounds for time.

Warm-up:

1. Run 400m
2. Hip Extension x10
3. Push-ups x10
4. Hang Snatch 10 in 10

MOD:

Handstand Push-up

Ring Push-ups

GHD Sit-up

Post-WOD:

Athlete's Choice

Stretch: Athlete's Choice

CFTally Athlete Results:

Jolly Green   26:56   Scaled

Corn Bread   28:26 Scaled

The Standard   23:10 Scaled

Joker   12:48 Scaled

Tweety Bird   23:30 Scaled

Valerie   28:13 Scaled

Lauren   28:44 Scaled

Kim Possible   15:10 Scaled

Alex   19:17 Scaled

Mighty Mouse 15:26 Scaled

Alisa   21:10 Scaled

Zach 15:43 Scaled

Anne 16:38 Scaled

Professor 12:49

Emory 15:29 Scaled

Ugogirl 16:52 Scaled

Kyle 10:03

Upman 13:45

Ian 19:44 Scaled

Jenken 15:09 Scaled

Jason 22:15 Scaled

KitKat 15:52 Scaled

Danny 17:14 Scaled

Nicole 24:45 Scaled

Counselor 16:49

Brad 28:32 Scaled

Deadlift

Today's WOD:

DeadLift 5-5-5-5-5

  

85% of 5RM

  

Last 5RM On: 05 02 11

Warm-up:

1. Run 400m
2. Hip Extension x10
3. Reverse Hyper x15

MOD:

Deadlift

Post-WOD:

Reverse Hyper 3x10

Athletes Choice

CFTally Athlete Results:

Mr. Clean 205 x 5 x 5

Jolly Green 315 x 5 x 5

Tweety Bird 105 x 5 x 5

Joker 225 x 5 x 5

Valerie 125 x 5 x 5

Alisa 135(2) - 145(3)

Kelly 135 x 5 x 5

Kim Possible 140 x 5 x 5

Susie Burpees 120 x 5 

Cornbread 275 x 5 x 5

Mighty Mouse 125 x 5 x 5

Rubberman 265 x 5 x 5

Ugogirl 185 x 5 x 5

Kyle 275 x 5 x 5

Brad 275 x 5 x 5

Professor 275 x 5 x 5

Rover 245 x 5 x 5

Ian 165 x 5 x 5 (First WOD!)

Catherine 95 x 5 x 5

Emory 155 x 5 x 5

JenKen 105 x 5 x 5

Skipper 105 x 5 x 5

Jimbo 225 x 5 x 5

Speed Racer 105 x 5 x 5