Pull-up, Burpee, and Running

A few of November's PR's. A good month of training. YOU should be proud of yourself.

Today's WOD:

20 Pull-ups

20 Burpee Side Jumps over Med Ball

Run 400m

  

3 Rounds for time.

  

Last on: 08 30 10

Warm-up:

1. Run 1 lap
2. Samson Stretch
3. Shoulder ROM
4. Pose: Wall Drill 2x20
5. Pose: Carioca x4
6. Pose: Forward Lunge x4
7. Pull-up x5
8. Row 500m

MOD:

Kipping Pull-up

Pose Running

Post-WOD:

10 Turkish Get-ups

Roll & Stretch

CFTally Athlete Results:

The Standard 21:14

Jolly Green 30:21

Brandi 18:19

The Professor 21:19 Subbed

Little T 20:26

Sarge 2549 Scaled/subbed

Kim Possible 19:20 Scaled

Joel Q. 20:14

Marianna 25:25 Scaled

Sushi 19:42 Scaled/subbed

Sahil 17:49 Scaled

Mighty Mouse 21:02

Monkey 21:49

The Sicilian 24:49 Scaled/subbed

Levi 11:43

Rubber man 16:19

Counter 31:27

Skipper 24:58 Scaled

Brian 18:26 

Kit Kat 24:23

Rover 21:08 Scaled/subbed

Monica 21:03 Scaled

Jennifer 19:44 Scaled

Keith 23:27 Scaled

Speed Racer 21:37 Scaled

Upman 15:43

Kelly B. 20:20 Scaled

Counselor 13:52

Happy 16:54

Pull-ups, Burpees, and Running

Liz getting some nice air!

Today's WOD:

20 Pull-Ups

20 Burpee Side Jump over Med Ball

Run 400m

  

3 Rounds for time.

Warm-up:

1. Samson Stretch
2. Sit-up
3. Hip/Back Extension
4. Overhead Squat 
5. Ring Dip
6. Handstand Push-up x5
7. Ring Push-up
8. Pose: Wall Drill 2x20

2 rounds of 14 reps.

MOD:

Kipping Pull-up

Pose Running

Post-WOD:

10 Turkish Get-up w/windmill 16/12 kg

Roll & Stretch

CFTally Athlete Results:

David C. 20:24

Shawn 37:35

John 14:50

Amanda 19:07

Trey G. 14:21

Courtney 27:00

Kim 18:53 Scaled.

Terri 25:22

Sushila 21:13 Scaled.

Traci 22:12 Scaled.

Levi 13:49

Kelly B. 24:19 Scaled.

Liz 25:44

Shaun 19:30

Joel 16:31

Brian 18:08

Rick 18:22

Jennifer 19:28 Scaled.

Squat, Burp, and Jerk

I only took one picture today, but at least it was a good one.

Today's WOD:

21 Back Squat 155/95 lbs 

15 Burpee side jump (over a Medicine Ball)

9 Push Jerk 155/95lbs

 

For time.

Warm-up:

1. Samson Stretch
2. Doubleunders
3. Reverse Hyper
4. Back Squat/bar
5. Air Squat
6. Kettlebell Swing 20/16 kg

2 rounds of 7 reps.

MOD:

Back Squat

Push Jerk

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

David C. 3:21

Monica 6:28 Scaled.

Melanie 8:07 Scaled.

Shawn 19:04 Scaled.

Trey G. 7:28

Melissa 6:23 Scaled.

Mike 12:38

Red 11:00

Ryan 12:39 Scaled.

Kim 13:14 Scaled.

Brian 4:36

Jay 4:04

Wendy 4:48 Scaled.

Terri 4:16

Liz 5:46

Debi 16:00 Scaled.

Shaun 5:25

Catherine 10:10

Chase 6:46 Scaled.

Ashleigh 8:31 Scaled.

Juliet Subbed

Trey C. 5:44 Scaled.

Joel 7:34 Scaled.