Dumbbells, Doubles, Box Jumps & Toes-to-bars

That's the way to clear a 36" box. Way to go Devin!

Today's WOD:

10 Dumbbell Shoulder Press 45/30 lbs

30 Doubleunders

Box Jump Line 20-24-28-30-36/ 12-18-20-24-28

10 Toes-to-Bar

  

6 rounds for time.

  

Time Limit: 25 Minutes

  

Reference: 02 03 11

Warm-up:

1. Jump Rope 2 Minutes
2. Split Lunge Jump x10
3. Squat Stretch
4. Rack Stretch
5. Clean & Jerk 10 in 10

MOD:

Dumbbell Shoulder Press

Toes-to-Bar

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Jolly Green 15:00 Scaled

bamf 24:05 Scaled

Gustavo 25:00 Scaled

Will B. 25:00 Scaled

Blake 22:17 Scaled

OMD 22:34

Krissy 21:26 Scaled

Madeline 17:14 Scaled

Joker 20:10 Scaled

Mike 14:53 Scaled

Harold 24:58 Scaled

 Jaimi 17:35 Scaled

Joey 21:43 Scaled

Charlie 21:38 Scaled

Sara D. 22:00 Scaled

Sweet Tea 24:22 Scaled

Mighty Mouse 18:39 Scaled

James 23:18

Chevy 16:32

Flex 22:58

Will 23:52

Professor 13:56

Slash 23:40 Scaled

Susie Burpee 22:30 Scaled

Devin 24:36 Scaled

Ox 27:00

KitKat 25:00 Scaled

Monkey 20:55 Scaled

Nikki 25:00 Scaled

Firecracker 25:00 Scaled

Mr. Clean 25:00 Scaled

Counselor 21:08

Wonder Woman 22:29 Scaled

Joey B. 19:46 Scaled

Sarge 25:00 Scaled

Cornbread 29:46

Ashley R. 25:00 Scaled

Lauren G. 25:00 Scaled

Happy 24:05 Scaled

Stoner 11:49

DB, Doubleunders, Box Jumps, Toes-to-bar

Nice toes-to-bar Susie Burpees!

Today's WOD:

10 DB Shoulder Press 45/30 lbs

30 Doubleunders

Box Jump Line 36/28 30/24 28/20 24/18 20/12"

10 Toes-to-Bar

   

6 rounds for time.

    

Last on: 11 04 10

Warm-up:

1. Row 5 minutes
2. Burpee x10
3. Walking Lunge x20
4. Hip/Back Extension x10
5. Ring Dip x10 or Muscle-up x2
6. Chest-to-Bar Pull-up x5
7. Jump Rope 100 Singles
8. Samson Stretch

MOD:

Dumbbell Shoulder Press

Doubleunders

Toes-to-Bar

Post-WOD:

Run 400m

Run 400m Backwards

For time.

Roll & Stretch

CFTally Athlete Results:

Jolly Green 39:47 Scaled

Brennan 28:18 Scaled

Chris W. 29:49 Scaled

Cowboy Wayne 20:56 Scaled

Susie Burpees 23:38 Scaled

Kim Possible 20:12 Scaled

Brad 27:59 Scaled

Rubber 15:47 Scaled

Happy 22:11

Counselor 17:27

Brian 25:44

KitKat 25:36

Rover 23:40 Scaled

Sarge 23:19 Scaled

Jason 21:06 Scaled

Monkey 19:50 Scaled

Pink Panther 24:49 Scaled

JuJu 26:06 Scaled 

Our OnRamp graduates are our newest and best trained athletes! (so far!)

Dumbbell to Doubleunders to Box Jumps to Toes-to-Bar now repeat

Everyone had a good time, as usual!

Today's WOD:

10 Dumbbell Shoulder Press 45/30 lbs

30 Doubleunders

Box Jump Line

36 30 28 24 20 inches (Men)

28 24 20 18 12 inches (Women)

10 Toes-to-Bar

  

6 rounds for time.

Warm-up:

1. Doubleunders x20
2. Samson Stretch
3. Shoulder ROM
4. Ring Dips 5x
5. Hip Extension x10
6. Box Jumps x5
7. Dumbell Shoulder Press 45/25 x5 

MOD:

Doubleunders

Box Jumps

Toes-to-Bar

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

The Standard 23:28

Stoner 16:55

Jolly Green 32:29 Scaled

Kevin 27:48

Brandi 20:52

Melissa 30:23 Scaled

Monica 37:55 Scaled

Keith 37:40

Cracker 29:23 Scaled

Sushi 22:46 Scaled

French 26:36 Scaled

Professor 14:38

Rachel 21:16 Scaled

Monkey 23:15 Scaled

Skipper 24:43 Scaled

RubberMan 27:50 Scaled

UpMan 19:07

Bill L. "Counter" 30:36 Scaled

SusieBurpee 23:47 Scaled

Juliet "JuJu" 23:47 Scaled

Amanda C. 26:00 Scaled

Counselor 21:25

Little T 22:59

Squats, Overhead Pressing and Uphill Sledding

Nothing like a little hill to implode your heart!

Today's WOD:

Back Squat 80% of 1rm

Dumbbell Press 45/25lbs

Sled Run 60/30lbs

4 rounds for time and max reps.

Warm-up:

1. Run 1 Lap
2. Samson Stretch
3. Reverse Hyper
4. Airsquat with 10sec. bottom hold
5. Hip Mobility
6. Hip Extension
7. Back Squat Bar and 50% 1rm

MOD:

Back Squat

Post-WOD:

Athlete's Choice

Roll & Stretch

Kim, as usual, giving her all.

Joel after the wod. Just the way it ought to be, not much left.

CFTally Athlete Results:

David C. 13:41 275lbs 72 Total reps

Shawn 15:46 155lbs 65 Total Reps

John H. Subbed

Melissa 14:00 Scaled 52 Total reps

Trey G. 16:02 225lbs 85 Total reps

Jon H. 17:00 Scaled 91 Total reps

Monica 19:40 135lbs 80 Total reps

Kim 13:46 Scaled 74 Total reps

Sushila 15:08 Scaled 66 Total reps

Anthony 16:07 Scaled 58 Total reps

Teresa 17:10 95lbs 40 Total reps

Kelly G. 16:08 120lbs 56 total reps

Shaun 16:12 Scaled 70 Total reps

Terri 19:50 165lbs 111 Total reps

Suzie 13:55 Scaled 57 Total reps

Keith 21:10 scaled 30 Total reps

Kelly B. 16:37 Scaled 55 Total reps

Levi 13:47 Subbed 70 Total reps

Jennifer 17:56 Scaled 110 Total reps

Joel 15:33 Scaled 64 Total reps

Melanie 16:24 110lbs 56 Total reps

Debi DNF