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Today's WOD:

Fitness Assessment

  

Run around Building

Rest 1 minute

Max Push-up 1 minute

Rest 1 minute

Max Pull-up 1 minute

Rest 1 Minute

Max Sit-up 1 minute

Rest 1 Minute

Max Squat 1 minute

Rest 1 Minute

Run around Building

  

Score each run and reps for each movement.

Last on: 03 15 11

Warm-up:

1. Row 3 Minutes
2. Squat Stretch
3. Shoulder ROM
4. Walk: Outside,Inside,Heel,Toe
5. Burgener Warm-up x2

MOD:

Push-up

Pull-Up

Squat

Post-WOD:

Personal Challenge Work

Stretch: Hip

CFTally Athlete Results:

Ronbo 1:42 42 + 0 + 46 + 42 = 130 2:10

Professor 00:47 47 + 51 + 34 + 48 + 44 = 177 00:54

bamf 1:01 33 + 13 + 48 + 43 = 137 1:08

Joker 00:48 56 + 27 + 43 + 52 = 178 00:56

Andy 00:42 49 + 17 + 30 + 46 = 142 00:53

Patrick 00:46 49 + 24 + 36 + 48 = 157 00:50

Ian 00:47 49 + 9 + 31 + 24 = 113 00:50

Chris C. 00:44 41 + 8 + 30 + 41 = 120 00:55

Lily 00:51 15 + 0 + 30 + 34 = 84 1:00

Tracy 00:52 27 + 7 + 32 + 40 = 106 1:01

Susie Burpee 1:07 18 + 3 + 32 + 44 = 106 1:20

Karen 1:07 17 + 0 + 30 + 34 = 97 1:11

Mighty Mouse 0:00 32 + 26 + 35 + 0 = 93

Jorge 00:49 28 + 7 + 35 + 40 = 110 1:01

Zach 00:49 36 + 18 + 31 + 44 = 129 1:01 (Rowing)

Slash (Anne) 1:12 22 + 0 + 31 + 39 = 92 1:23

Phillip 00:41 45 + 15 + 39 + 53 = 152 00:50

Abi 00:44 24 + 30 + 34 + 59 = 147 1:00

Will 00:42 27 + 1 + 25 + 45 = 98 00:52 (First WOD!)

Wonder Woman 00:56 26 + 20 + 40 + 45 = 131 1:07

Rover 00:54 27 + 14 + 30 + 39 = 110 1:23

Tom 1:01 19 + 2 + 17 + 41 = 79 1:19

Nikki 1:05 30 + 1 + 27 + 36 = 94 1:20

Matt 1:07 10 + 1 + 30 + 17= 58 1:23

Jason 00:52 26 + 16 + 29 + 42 = 113 1:12

KitKat 1:00 17 + 9 + 38 + 41 = 105 1:05

Counselor 00:44 49 + 34 + 38 + 44 = 165 00:54

Coco 1:01 18 + 0 + 35 + 35 = 88 1:13

Danny 00:47 32 + 21 + 26 + 51 = 130 0:56

Speed Racer 0:54 21 + 11 + 37 + 48 = 117 1:03

Nicole 1:03 30 + 6 + 36 + 44 = 116 1:08

Jimbo 00:45 44 + 25 + 43 + 42 = 154 00:53

Remember your first one?

Today's WOD:

Fitness Assessment

  

Run 2 Laps >>>

Rest 1 minute

Max Push-up 1 minute AMRAP

Rest 1 Minute

Max Sit-up 1 minute AMRAP

Rest 1 minute

Max Pull-up 1 minute AMRAP

Rest 1 minute

Max Squats 1 minute AMRAP

Rest 1 Minute

Run 2 Laps <<<

  

Last on: 08 17 10

Warm-up:

1. Push-ups
2. Sit-ups
3. Squats

3 rounds of 5 reps.

MOD:

Kipping Pull-up

Pose Running

Post-WOD:

Clean & Jerk Practice

Roll & Stretch

CFTally Athlete Results:

Standard :57 39 20 37 49 1:09  / 145

Lauren 1:32 12 0 22 30 1:35 / 64

Ron F. 1:05 40 9 29 36 1:10 / 114

Jodi 2:13 14 0 15 20 2:48 / 49

Ron A. 2:34 40 0 32 42 2:40 / 114

Bryanna 1:26 19 0 33 31 1:58 / 83

Monkey 1:09 23 23 39 51 1:11 / 1:36

Stoner :51 47 30 37 35 1:05 / 149

Brennen 1:08 35 19 37 41 1:19 132

Sarge 1:29 19 0 34 25 1:29 / 78

Suzie Burpee 1:32 17 3 30 44 1:32 / 91

Mighty Mouse 1:22 30 26 37 47 1:23 / 140

CouchFit 1:06 30 7 24 34 1:32

Jorge C. 1:07 30 2 36 38 1:03

Alex F. 1:01 34 6 30 42 1:21

Jolly Green 1:09 31 24 38 39 1:51

Jason 1:01 23 10 25 43 1:18

JuJu 1:25 25 7 37 49 1:18

Rachel 1:41 21 0 32 30 2:05

Happy 0:53 42 20 49 35 :58

Counselor :50 52 35 34 43 1:02

Speed Racer 1:07 22 4 35 43 1:24

Yvette 1:15 18 0 27 35 1:29

Ashley 1:18 17 0 36 46 2:12

Squats and Fitness Assessment

Today's WOD:

7 Rep Max Back Squat

Fitness Assessment

Run 2 Laps >>>

Rest 1 minute

Max Push-up 1 minute

Rest 1 minute

Max Pull-up 1 minute

Rest 1 Minute

Max Sit-up 1 minute

Rest 1 Minute

Max Air Squat 1 minute

Rest 1 Minute

Run 2 Laps <<<

  

For time.

  

Last on: 06 03 10

Warm-up:

1. Samson Stretch
2. Jump Rope 30DU
3. Reverse Hyper 10x
4. Hip Extension 10x
5. Back Squat w/bar
6. Back Squat 50% 5x
7. Back Squat 70% 3x
8. Back Squat 90% 2x

MOD:

Back Squat

Push-up

Sit-up

Air Squat

Post-WOD:

Roll and Stretch

Athlete Results:

Bill L.  155   1:12 31 10 43 40 1:23

Shawn 170   1:32 23 21 26 32 1:36

Sal 225   2:26 29 0 20 13 0

John 225   48 52 31 41 40 0

Trey G. 245   58 47 19 43 47 1:23

Amanda 125   1:01 32 14 37 47 1:21

Stewart 225   56 46 22 29 49 57

Ryan 195   1:08 36 20 23 43 1:27

Courtney 92   1:37 9 14 30 32 2:00

Kim 92   1:26 4 0 32 41 1:29

Brian 205   111 27 21 37 41 1:16

Red John 205   1:39 40 0 27 27 1:30

Shaun 215   1:06 37 20 36 53 1:06

Rick 185   1:07 50 19 25 23 1:10

Kelly 105   1:17 11 0 34 34 1:22

Ashleigh 85   1:18 18 0 29 32 1:25

Debi 95   2:01 16 0 25 26 2:15

Levi 255   56 45 35 31 50 56

Juliet 115   1:23 17 0 33 45 1:15

Keith 135   1:12 25 12 27 30 1:52

Joel 145   1:03 63 30 40 47 1:06

Johnson 270   57 46 23 37 53 1:23

Snapshot!

Today's WOD:

Fitness Assessment

Run 2 Laps >>>

Rest 1 minute

Max Push-up 1 minute

Rest 1 minute

Max Pull-up 1 minute

Rest 1 Minute

Max Sit-up 1 minute

Rest 1 Minute

Max Air Squat 1 minute

Rest 1 Minute

Run 2 Laps <<<

    

For time.

    

Last on: 02 23 10

Warm-up:

1. Samson Stretch
2. Push-up
3. Sit-up
4. Air Squat

3 rounds of 5 reps.

MOD:

Push-up

Sit-up

Air Squat

Post-WOD:

Jump Rope 5 Minute AMRAP

Roll & Stretch

Athlete Results:

David C. :58-40-22-37-51-1:04 / 90DU

Amanda 1:02-33-5-40-54-1:06

Suzanne 1:10-28-17-50-60-1:06 / 235DU

Kim 1:30-3-0-31-34-1:30 / 0DU

Liz 1:10-25-19-35-49-1:20 / 141DU

Ryan 1:00-42-21-34-47-1:10 / 33DU

Holden :49-35-22-35-46-:59 / 90DU

Chad :48-44-28-34-49-1:05 / 49DU

Eric 1:02-32-17-27-34-1:36 / 25DU

Brian 1:00-45-24-35-44-1:12 / 40DU

Kari 1:12-14-0-37-34-1:32 / 362S

Terri 1:05-30-20-36-55-1:23 / 110DU

Shaun :57-36-22-37-58-1:16

Ashleigh 1:14-17-0-26-26-1:31 / 337S

John :47-51-32-38-40-1:01 0Triples

Johnson :53-52-26-31-56-1:20 / 136DU

Sahil :52-23-6-28-35-:59 / 302S

Bill L. 1:05-31-14-40-47-1:25 / 35 DU

Melanie 1:11-8-0-27-41-1:20 / 309S

Tray :52-39-17-41-51-:56 / 24DU

Kelly B. 381m Row-9-00-39-43-400m Row

Alexis 1:39-10-0-28-37-1:56 / 244S

Wayne :50-55-8-35-60-1:08

How fit can you be?

Smiling, Happy Faces!

Today's WOD:

Fitness Assessment

Run 2 Laps >>>

Rest 1 minute

Max Push-up 1 minute

Rest 1 minute

Max Pull-up 1 minute

Rest 1 Minute

Max Sit-up 1 minute

Rest 1 Minute

Max Air Squat 1 minute

Rest 1 Minute

Run 2 Laps <<<

  

For time.

  

Last on: 02 23 10

Warm-up:

1. Samson Stretch
2. Push-up
3. Sit-up
4. Air Squat

3 rounds of 5 reps.

MOD:

Push-up

Sit-up

Air Squat

Post-WOD:

Jump Rope 5 Minute AMRAP

Athlete's Choice

Roll & Stretch

Morning Crew Results:

Bill B Warm-up Only

David 1:01 - 42 - 18 - 41 - 49 - 1:06 490S

John :53 - 53 - 31 - 38 - 43 - :58

Kathy 1:49 - 35k - 0 - 37 - 36 - 1:40 478S

Sal 2:05 - 30 - 16 - 23 - 31 - 2:40 230S

Suzanne 1:10 - 27 - 15 - 49 - 60 - 1:24 180DU

Wayne :59 - 45 - 6 - 31 - 55 - 1:02 530S

Bill L 1:05 - 30 - 12 - 40 - 45 - 1:14 579S

Jose :57 - 35 - 34 - 42 - 51 - 1:01 468S

Larry 1:20 - 33 - 9 - 35 - 40 - 1:20 300S

Michael 1:11 25 - 1 - 30 - 32 - 1:30 170S

Jason :50 - 44 - 21 - 26 - 42 - 1:12 505S

Kim 1:46 - 0 - 0 - 30 - 37 - 1:34 490S

Ali 1:04 - 22 - 0 - 31 - 50 - 1:22 570S

Tara 1:06 - 1 - 0 - 31 - 38 - 1:15 376S

Afternoon Crew Results:

Brian 1:03 - 44 - 22 - 37 - 41 - 1:06 301S

Teresa 1:19 - 26 - 20 - 32 - 52 - 1:27 42DU

Tyler :56 - 28 - 22 - 32 - 52 - 1:02 408S

Alexa 1:06 - 18 - 0 - 34 - 44 - 1:24 425S

Amanda 1:03 - 26 - 2 - 36 - 53 - 1:09 12DU

Amber 1:02 - 23 - 6 - 43 - 45 - 1:15 7DU

KellyB 1:19 - 8 - 0 - 34 - 41 - 1:22 0DU

Catherine :58 - 20 - 15 - 41 - 40 - 1:11 271S

Trey :55 - 25 - 15 - 39 - 46 - :58 431S

Juliet 1:24 - 8 - 0 - 23 - 38 - 1:28 388S (First WOD!)

Ashleigh 1:24 - 10 - 0 - 25 - 26 - 1:31 204S (First WOD!)

Chad :58 - 39 - 21 - 35 - 44 - 1:08 500S