Chins & Toes and a Dash

Lift:

Shoulder Press

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

6 Strict Chin-ups

6 Toes-to-Bar

Dumpster Dash

  

12 Minute AMRAP

Last on: 04 09 12

Warm-up:

1. Group Tabata
2. Shoulder Swing x20

MOD:

• Shoulder Press
• Chin-up
• Toes-to-bar

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Matthew K. 5 rounds 1 cu  RX

Chris B. 5 rounds 6 t2b  RX

Jay B. 5 rounds  RX

Kelly H. 5 rounds 6 t2b

Joe F. 6 rounds 5 cu

Andy O. 8 rounds 6 t2b RX

JOhn S. 7 rounds 2 cu RX

AJ G. 5 rounds 3 2b RX

Jimmy L. 8 rounds 3 cu RX

Corey B. 6 rounds 6 t2b RX

Thad L. 5 rounds 1cu RX

Megan L. 5 rounds 

Lindsey B. 5 rounds 6 cu

Stoner 9 rounds 3 t2b rx

Standard 4 rounds

Joker 6 rounds 2cu rx

Terry B. 6 rounds3cu RX

Travis D. 7 rounds rx

Joslyn s. 4 rounds 6 cu

Sicilian 4 rounds

BAMF 3 rounds 4cu rx

Custavo 5 rounds rx

Luisa M. 5 rounds

Andrew SS. 6 rounds 1cu

Elisa H. 5 rounds 

Tweetybird 5 rounds 5cu

Cindi 5 rounds 6 rows

Bridget 5 rounds

Professor 7 roudns 3cu RX

Shann 5 rounds 1/2 dash

Sam D. 6 rounds 1/2 dash RX

Jenna H. 6 rounds

Jad 3 roudns 2cu

Kitcat 3 rounds 1/2 dash RX

Dan S. (smitty) 5 2cu

Chris C. 4 5 t2b RX

Logan J. 6 roudns 3 cu RX

Brian C 5 rounds 4t2b RX

Sarah A 5 rounds 3 t2b

Kim Possible subbed

Charlie 4 rounds 4t2b

Grizz 5 rounds 6 2b

Will J. 6 rounds 4cu RX

Thor 5 rounds

David L. 5 rounds 3 cu RX

Super Girl 4 rounds 6t2b

Wonder woman 5 rounds 6cu rx

El Diablo 5 rounds 6 t2b rx

Abs 6 rounds rx

Silverback 6 rounds rx

Lyndsey F. 4 rounds 1/2 dash

Ellyott c. 6 rounds

Susie Burpees 5 rounds

Rick B. 6 rounds 1/2dash RX

Sonic 5 roudns 4 t2b rx

Harold r. 4 rounds 4cu rx

James G. 4 rounds 1cu

Tanner l. 4 rounds 1 cu rx

Firecracker 6 rounds rx

David g. 5 rounds 3cu rx

Rachel f. 5 rounds 

Paul H.(hercules) 6 rounds 1cu rx

Ana E. 5 rounds 2cu

Patrickl. 5 rounds 6t2b rx

Jamie s. 5 rounds 

Merrick s. 5 rounds 6 t2b rx

Ryan v. 6 rounds 6 t2b rx

On the Bar then on the Dash!

It's not that bad is it Lindsey?

Today's WOD:

6 Strict Chin-ups

6 Toes-to-Bar

Dumpster Dash

  

12 Minute AMRAP

  

Followed by:

  

Alternating Tabatas

  

Doubleunders & Standing Lunges

Warm-up:

1. Run 200m
2. Shoulder Swing x10
3. Squat Jump x10
4. Bridge x3
5. Push-up x10
6. Jump Rope 100 Singles

MOD:

Chin-up

Toes-to-bar

Standing Lunge

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Rich B. 6+6CU / 104

Joker 5+ 3/4 run /188

Terry B. 4+1cu scalled /165 scaled

BAMF 5+4cu / 211

Steven L. 5+3T2B scaled/ 117

Marcus P. 3+6cu scaled / 176 scaled

Ronbo 4+1/2 run /121

Will B. 6+4cu / 110

DJ A. 4+2cu scaled / 160 scaled

Special K. 5 / 94

Heath P. 4+3cu scaled / 123

John R. 5+5ttb scaled / 194

Matthew 4+6t2b scaled / 105

Little G. 4+4pu scaled /122

Bug 5+3/4 run / 226

Sandy 5 scaled / 200 

Alisa 4+1/2 run / 127

Craig B. 7 / 135

Grier K. 5 / 94

Rich W. 8+6ttb / 416

Logan J. 6 / 310

Corey B. 5 + 1/2 run / 360 scaled

Erin C. 5+6cu scaled / 257 scaled

Susie Burpee 4+6cu scaled 256

Luisa 4+6ttb scaled / 139

Char 5+6cu scaled/ 93

Jeannette G. 5+ 3ttb scaled / 210 scaled

Mike J. / 200

Mo L. 5 scaled / 

Bigfoot 7 + 1/2 run / 169

Jane Ellen 4 scaled / 464 scaled

Merrick 6+ 6ttb / 296

Reynold 6+6pu/174

Tommy F. 7 / 116

Jessica H. 5 scaled / 323 scaled

Mighty Mouse 6+6ttb / 287

Becca 5+6cu scaled/ 170

Chevy 6+5cu/ 

Tony C. 5+6ttb scaled/ 124

Barbara W. 4+6cu scaled / 108scaled

Eric C. 4 scaled/ 389 scaled

Professor 6+3cu/ 293

Ryan V. 6+4cu/ 132

Chris W. 5+2cu/ 235

Flex 5+6cu/ 133

Monkey 5 / 322

Daniel T. 3+2ttb/ 282 scaled

Natalie A. 3+4ttb scaled/ 160

Captain 4+3cu scaled/ 229

El Diablo / 307

Firecracker 4+5ttb / 271

Silverback 7+6ttb / 170

Jimbo 8+6ttb / 222

Casey 5+6cu / 250

Vista 5 / 453 scaled

Carrie S. 5+3cu scaled/ 137

Lndsey B. 5+1ttb scaled/ 178

Jeff 5 scaled / 142

Megan F. 4 scaled / 

Stefan W. 6 / 148

Bridget M. 5+6cu scaled / 143

Tarrah 4+5ttb scaled 385 scaled

BMR 5 scaled / 443 scaled

Lee 5+6cu/ 362 scaled

AJ G. 5+1/4 run scaled/ 148

Geoff B. 7+1/2 run / 337

Amish 7+2cu / 490

Stephen M. 4+8cu/ 145

Chrysssi M. 4 scaled / 285 scaled

Supergirl 5+2ttb / 265

Brian S. 4+5ttb / 162

JuJu 4 scaled / 539 scaled

John M. 3+6cu scaled/ 472 scaled

Mike C. 6+6ttb / 214

Mary F. 4+3cu scaled/ 191 scaled

Andy O. 7+6ttb / 337

Andres R. 4+2ttb scaled / 131

Dave G. 4+1/2 run / 244 scaled

Kristen K. 5+4cu scaled/ 370 scaled

Miquel D. 6 / 182

Thomas W. 5+5ttb/ 104

Jenna M. 4+6ttb / 326

Paul H. 4+3/4 run / 135

Ana E. 4+6cu scaled/ 136

Katie H. 4+1/2 run scaled/ 207 scaled

Alex P. 5+6ttb scaled/ 86

Jeff F. 6+4cu scaled/ 323

Joey B. 5 scaled/ 150

Pull-ups, Box Jumps and Dashing!

Today's WOD:

6 Chest-to-Bar Pull-ups

6 Box Jumps 30/24

Dumpster Dash

 

6 Rounds for time.

Time limit: 20 Minutes

 

Followed by:

  

Jump Rope 5 Minute AMRAP

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Sprint Team Run 400m
3. Squat Jump x10
4. Reverse Hyper x10
5. Wall Climber x3
6. Clean & Jerk 5 in 5

MOD:

Clean & Jerk

Chest-to-bar Pull-up

Box Jump

Post-WOD:

Roll out: Shoulders

CFTally Athlete Results:

Standard 16:01

John R. 11:20

Heath P 16:27 scaled

Steven L. 13:35 scaled

Bamf 16:35

Special K. 16:26 scaled

OMD 7:58

Ashley H. 13:10 scaled

Claudia T. 16:03 scaled

Coco 12:20 scaled

Jane Ellen 15:43 scaled

Tweety Bird 12:20 scaled

Heather s. 11:35 scaled

Collin L. 11:34 

Sam G. 15:26 scaled

Harold R. 16:31 scaled

Joker 10:15

Jenna M. 11:07 scaled

Alisa G. 13:57 scaled

Lewis N. 18:27 scaled

Sarge 14:52 scaled

Eddie D. 20:19

Chance 8:41

Andy O. 9:21

Craig B. 10:24

Merrick S. 11:01

Luisa M 13:43 scaled

Charlie 11:57 scaled

Alexis P. 15:45 scaled

Jeanette 17:19 scaled

Little G. 15:55 scaled

Tink 13:04 scaled

Natalie A. 14:21 scaled

Grier F. 14:27 scaled

 Kendall 15:08 scaled

Belle 12:38 scaled

Thor 11:23 scaled

Bigfoot 8:23 subbed

Carrie S. 12:30 scaled

Megan M. 14:00 scaled

Bug 15:01

Casey S. 10:17

Logan 11:37

Ryan V. 12:34

Marcus P 18:30 scaled

Mo L. 12:38 scaled

Jeff P. 12:37 scaled

Fuma 12:29 scaled

Rutrow 11:27 scaled

Amish 8:56

Carlos N. 10:34 

Mike C. 11:39

Slash 15:30 scaled

Jimbo 8:02

Silverback 8:30

Bridget M. 10:50 scaled

Money 10:34

Burpees 12:42 scaled

Geoff B. 10:05 

Joey B. 13:50 scaled

Jeff F. 10:28

Hallie R. 20:00 scaled

Stoner 7:47

Neighbor 14:50

Lee 10:54

AJ 10:41

Andres R. 12:17 scaled

Tony C. 11:13 scaled

Dylan W. 13:46 scaled

Cornbread 11:15

JuJu 17:27 scaled

Stefan W. 10:25 scaled

Wonderwoman 11:22

Jay B. 9:52

Ryan M. 8:43

Thomas W. 13:17 scaled

Robert B. 11:45 scaled

Paul H. 11:50 scaled

Ana G. 14:14 scaled

Elizabeth W. 14:50 scaled

Darren D. 14:30 scaled

Dual AMRAPs

Today's WOD:

10 GHD Sit-ups

Dumpster Dash

  

4 Minute AMRAP

  

Rest 2 minutes then;

  

12 Push Press 105/75lbs

12 Kettlebell Swing 24kg/16kg

  

4 Minute AMRAP

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Reverse Hyper x10
4. Group: Running Mechanics
5. Group: Snatch
6. Snatch 10 in 10

MOD:

GHD Sit-up

Push Press

Kettlebell Swing

Post-WOD:

10 Turkish Get-ups

Stretch: Athlete's Choice

CFTally Athlete Results:

2+2SU scaled/ 2 (12 reps)

Joslyn 2+6su scaled/2+5pp scaled (12 reps)

Bamf 3/3+1PP (12 reps)

Carlos 3/2+6pp(12 reps)

Rick 3/3 (12 reps)

Will B. 3/2+3PP (12 reps)

Becca 2+18su scaled/2+12PP scaled (12 reps)

Steven 2+3su scaled/1+11pp scaled(12 reps)

Special K. 2+4su scaled/2 (12 reps)

Ryan3+6su scaled /2+12pp (12 reps) 

Thomas T. 2 scaled/3+p scaled

Chryssi 2+8su scaled/4+5KB scaled

Joker 3/5+5kb

Andrew 2+ 1/2 dash/3+3pp

OMD 3+ 1/2dash/5+6pp

Jenna 2+1/2dash scaled/3+1pp scaled

Sarge 2+3

Charlie Girl 2+10 scaled/2+2PP scaled

Lauren "Little G" 3/4

Missy 3+10su scaled/4+5pp scaled

Luisa 2+1/2 dash/ 3+3pp scaled

Bigfoot 3+1/2 dash/4+6pp

Bug 2+1/2 dash/4+3pp scaled

Tom 3+5su scaled/ 4+6pp scaled

Natalie 2+5GHD/4+3PP scaled

Kim Possible 2+1/2dash/4+3pp scaled

Mighty Mouse 3/2+4pp

Cornbread 3/3+4kb

Reynold 4/3+1pp scaled

Kirby 2+1/2dash scaled/5+1pp scaled

 Grizz 2+3GHD/4

Chris 3/2+6PP scaled

Ox 3+10GHD/5

Kyrie 3+1su scaled/2+2kb scaled

Quinten 3/5

Ryan 3+6GHD/2+2PP scaled

Sweet Tea 3+8GHD/3 scaled

Kristen 3+1GHD/3+4PP Scaled

Amish 3+10GHD/7

Charlotte 2+1GHD/5 scaled

Vicky 3 scaled/4+3PP scaled

Dylan 2+20su scaled/2+6pp

Monkey 3/4+1kb

Kaine 2+20su scaled/4+3pp scaled

Burpees 2+15su scaled/4+3pp scaled

Greg T. 3+3su scaled3+3kb scaled

Kane H. 2+10su scaled/5 scaled

Kendall 3/4+1pp scaled

Karissa 2+4ghd/3 scaled

Michael J. 3/5

Ashley H. 2+18su scaled/4+4kbs

Susan 2+20su scaled/9 scaled

Jeff P. 3/4+6pp scaled

Michael D. 2+8GHD/4 scaled

Wonderwoman 3+10GHD/4

El Diablo 3+1GHD/4

Captain 2+1/2 dash/3

Mary 2+3su scaled/4+2kb scaled

Neighbor 2+15su scaled/4+2pp scaled

Mike 3/3+4pp scaled

Chance 4/4+6pp

Andy 3+1/2 dash/4+6pp

Brian 3/5+1kb

Chris 2+20su scaled/4+6pp scaled

Andres 2+15su scaled/4 scaled

Fuma 3/5

Lacey 3+3su scaled/3+1pp scaled

Lizzie "tink" 3/3+3pp scaled

Patrick L. 2+10GHD/3+6pp

Post Christmas WOD

Today's WOD:

400m Run

14 Push-up to Row 25/15lbs

Dumpster Dash Power Skip

80 Bicycle Crunches

  

4 Rounds for time.

Warm-up:

1. Jump Rope 2 minutes
2. Walking Lunge w/rotation x20
3. Shoulder ROM
4. Push-ups x10
5. Pull-ups x10
6. Hip Extension x10
7. Squat x20

MOD:

Power Skip

Push-up to row

Post-WOD:

Stretch: Hamstring

Burpee Challenge: 35

CFTally Athlete Results:

OMD 19:17 (30lb DB plus extra crunches!)

Bigfoot 18:25

Slash 28:19

Bamf 23:45

Jaimi 24:01

Matthew 28:00 Scaled

Professor 18:10 (30lb DB)

John 27:00 Scaled

Jill 27:00 Scaled

Mighty Mouse 23:50