Front Squat & Shoulder Press

Today's WOD:

Front Squat 3-3-3-3-3

Last on: 11 18 11

  

Press 3-3-3-3-3

Last on: 12 12 11

  

Followed by:

  

Rope Climb 3 Minute AMRAP

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Walking Lunge w/Rotation x20
4. Squat/Rack Stretch
5. Group: Split Jerk
6. Split Jerk 10 in 10
7. Group: Front Squat

MOD:

Front Squat

Press

Rope Climb

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ryan V. 125 all sets/ 95-95-95-75-75 / 7

Jolly Green 95-115-125-135-155 / 125-135-135-135-145(m) 6 scaled

David G. 135 all sets/ 95 all sets / 3

Steven L 95-115-135-135 / 95-95-105-115-115 / practice

Becca 70 all sets / 55-65-75/ practice

Will B. 135-165-185-195/ 95-115-145-145 / 4

Ronbo 165-175-185-195/ 95-115-125-145-145 / practice

Bamf 135-145-155-165-165/ 135-135-145-155-135/ 2

Special K. 115-115-135-135-155/ 95-115-125-125/ 1 scaled

Jorge C 185-205-205-215-225/ 115-115-115-125-145 / 2/5 scaled

Harold 135-145-165-185-205(pr)/ 95-95-105-115-115/ practice

Fuma 165-175-185205-225/ 135-145-155-165-175/ 2 Scaled

Andrew 95-115-135-135-135/ 95-95-105-115-125/ 6 scaled

OMD 185-195-205-205-225(1)/ 115-125-135-135/ 10

Joker 185-225-225-225-245(1)/ 115-125-125-135-135/ 

Tanner 65-65-65-75-75/ 75 all sets/ practice

Elena 65 all sets/ 55-55-55-45-45/ 5 Scaled

Samantha 85-85-85-85-95/ 55 all sets/ 5 Scaled

Tweety 65-65-75-75-80/ 45-50-50-50-50/ 10 scaled

Firecracker 115-125-135-145-155/ 65-75-75-75-85(1)/4

Chevy 205-205-225-225/ 135-145-155-155-155(2)/ 6 scaled

Tiger 105-115-125-135-135/ 55-60-65-70-72(2)/ 6

Thomas W. 95-115-115-95-95/ 65-85-65-75-75/ 3 scaled

Matthew K. 135-145-155-165-155/ 95-95-95 100-95/ 3 scaled

Luisa 55-60-85-95-105/ 55-65-60-60/ 2

Sandy 65-65-65-70-70/55-55-60-60/ 5 scaled

Charlie 65 all sets/ 65-85-85-75-75/ 5 scaled

Merrick 135 all sets/ 95 all sets/ 4

Chance 135-155-165-175-175/ 115 all sets/ 8

Rich W. 225-205-225-225-225/ 135-155-175-175/

Coco 65-75-85-85-80/ 55-55-55-57-57-55/ 6 scaled

Krysta 95-105-105-115-115/ 65-70-70-75

Bigfoot 175-185-185-200-205(pr)/ 95-115-115-105-110/ 8

Reynold 115-145-145-155-145/ 65-75-85-75-80/ 3

Stoner 225-245-245-255-265/ 155-175-175-185/ 9

Cory 135-135-165-165-165 / 115-115-115-125-135

Logan D. 75 all sets/ 60 all sets

Missy 45-55-55-55-55/ 55 all sets/ practice

Alisa 80-80-80-85-85/ 50-50-55-55/ 12 scaled

Sweet Tea 95-105-115-115-115/ 55-55-60-60-65(1)/ 9 scaled

Tom 185-205-205-205-205/ 95 all sets/ 2

Sarge 95-95-100-105-105/ 55-60-60-65-65/ 8 scaled

Professor 155-175-185-185-185

Will J. 135-145-155-165-175/ 95-105-115/ 8

Wonder 125-125-125-135/ 65-65-70-70/ 6

Quentin 135 all sets/ 115 all sets/ 6

Kendall 85 all sets/ 55-55-55/ 7 scaled

Chris W. 135 all sets/ 65-70-70-70/ 5

Danial T. 125 all sets/ 65 all sets/ 

Carnivore 215-225-225-225-215/ 125-125-120-125-120

Flex 165-185-205-215-215/ 135-135-155-155-155/ 

BMR 105-110-110-115-115-120/ 65-75-75-65-70/ 3 scaled

Natalie 115 all sets/ 60-65-65-65-65

Karissa 55-55-65-65-75/ 45-45-45-50-55/ practice

Slash

Mike J. 225-225-225-225-245/ 135-135-115-135/ practice

Vicki 35-45-60-60/ 35-50-45-45-45/ practice

Jaimi 95-100-105-110-115/ 55-60-55-55-55/ 3

Tink 65-65-65-65-65-45 all sets/ practice

Mike C. 125-12-125-125-135/ 75-75-75-85-80/ practice

Patrick L. 115-135-135-145-145/ 85-95-100-100/ 5 scaled

Jimbo 135-165-165-175/

Monkey 115 all sets/ 65-75-80-85/ 6

Andre 155 all sets/ 65-65-65-85-85

Clara 85-85-85-95/ 55-55-65-65-65/ practice

Chryssi 75-85-105-105-95/ 55-65-65-/ 7 scaled

Stephen 155 all sets/ 95 all sts/ 4 scaled

Lauren G. 85 all sets/ 55-55-60-60-60/ 1

Brian S. 185 all sets/ 105-105-105-115/ 5

John R. 135 all sets/ 95-95-105-105-105/ 4

Jill 55 all sets/ 55-55-55/ 1 scaled

Andy O. 205-205=-205-225(pr)/ 115-115-125-125-125/ 8

Chris C. 75-75-95-115-115/ 95-95-65-65-65/ 2

Supergirl 115 all sets/ 65-75-75-75/ 5

Dylan 135-155-155-155-155/ 95 all sets/ 2 scaled

 7:30 class results will be entered on Tuesday 1/24.  

Twelve Days of Christmas Barbell Style

Today's WOD:

“The 12 Days of Christmas: Barbell Style”

  

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

  

Last on: 12 22 10

  

95/65 lbs and like the song, 1 then 2, then 2,1, then 3,2,1 . . .

40 Minute time limit

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Walking Glute Stretch x2

MOD:

Any questions?

Post-WOD:

Burpee Challenge: 32

Stretch: Athlete's Choice

CFTally Athlete Results:

Joker 10+5 BS Scaled 

Rombo 10 +5BS Scaled

Chryssi 9+6PP Scaled

Special K 9+4 Thrusters Scaled

Will B. 9+6 Thrusters Scaled

Bamf 10+7PJ Scaled

Amy P. 11+5BS Scaled

Tweety 11+6PP Scaled

Sandy 41:20 Scaled

Belle 30:27 Scaled

Char. 31:56 Scaled

Tiger 11+10PS Scaled

Mighty 34:14 Scaled

Stoner 36:43

Matthew 11+8 Scaled

Cornbread 9 Scaled

Chevy 10+10 Scaled

Luisa 11 Scaled

Firecracker 46:24 

Alissa 11+25PP

Stephen 10+4PP Scaled

Ryan 9 Scaled

Professor 46:03

Quentin 11+7 Scaled

Jimbo Time?

Jaimi 28:52 Scaled

Merrick 8+2Thrusters Scaled

David 10+2BS Scaled

Wonder 51:50

Counselor 10+7 Thrusters Scaled

Slash 11+5BS Scaled

Dylan 10 Scaled

Abs 10+8SC Scaled

Patrick L. 10+6PP Scaled

BMR 55:22

Danny 9+6PP Scaled

Nicole 10 Scaled

Matthew 9+4SC Scaled

Allison 10 Scaled

Zack 52:30

Elizabeth 9+4HPS Scaled

Devin 50:53

Krysta 10 Scaled

Hold Something Heavy in Front now Squat!

Today's WOD:

Front Squat 5RM

  

Last on: 09 20 11

  

Followed by:

  

Turkish Get-up x12

Warm-up:

1. Dumpster Run x 2
2. Walking Lunge x 20
3. Chin-up x 10
4. Hip Extension x 10
5. Rack/Squat stretch
6. Burpee Challenge: 10

MOD:

Front Squat

Post-WOD:

Rollout: Shoulders and Upper Back

CFTally Athlete Results:

Joker 185-205-225(2) / 6-16kg

bamf 125-135-145PR / 12-16kg

Quentin 135-145(3)-145(3) / 12-15 lbs (First WOD!)

Merrick 115-125(2)-125(1) / 12-15 lbs

Stephen K. 135-145(2)-145 / 12-20 lbs

Harold 155-175-185 / 12-20 lbs

Thor 145-155-165(4) / 12-6 kg

James 155-175-195PR / 16-20 kg

Andrew 110-115-115 / 12-10 kg

Travis 165-185-205 / 12-16 kg

Cornbread 155-185-225(2)

Bigfoot 165-165-175PR / 12-16 kg

Charlotte 75-80-82PR / 8 kg

Belle 75-80-82PR / 8 kg

Krysta 65-65-70 / 8 kg

Samanatha ?

Ian 115-135-140

Matt H. Practice

BMR 85-105-205

Andy 165-185-205

Slash ?

Chevy 185-205(3) Injured

Jaimi 95-100-105 10-6 kg

Justin B. 185-195(3)-195(3)

Ryan 95-115-120 / 12-8 kg

Bull 205-225-240(3) / 24 kg

Susie Burpees 55-75-85 / 10 kg

Patrick L. 115-135-155 / 20 kg

Stephen M. 115-135-155 / 16 kg

Chryss 70-90-100 / 16 kg

Counselor 135-155-165 / 

Sarge 70-90-100 / 10 kg

Dylan 95-115-125 / 16 kg

Brian S. 125-135-195(3) / 20 kg

Carnivore 205-215-225(4) / 24 kg

Carlos 185-205-225 / 20 kg

Wonder Woman 125-135-140(2) / 14 kg

Danny 135-145-155

Nicole 105-115(3)-115(4)

Baby Bear on the Run

Today's WOD:

Baby Bear on the Run

  

Power Clean

Front Squat

Push Press

Back Squat

Push Press

   

All weights are 125/85lbs.

Run 400m after each round.

5 reps for each movement for one round. 

3 Rounds for time.

   

Time limit: 25 Minutes

5 burpee penalty everytime you put the bar down mid-round.

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Rack Stretch
4. Wall Drill
5. Warm-up each movement

MOD:

Power Clean 

Front & Back Squat

Push Press

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Ronbo 14:10 Scaled

Courtney 10:45 Scaled

Will B. 10:50 Scaled

BAMF 10:23 Scaled 

Jollygreen 13:53 Scaled

OMD 9:09

Madeline 11:09 Scaled

Stephen K. 10:48 Scaled

Andy O. 10:28 Scaled

Coco 10:54 Scaled

Tweety Bird 11:20 Scaled

Mike H. 10:56 Scaled

Harold R. 10:47 Scaled

Krissy H. 10:22 Scaled

vinny 15:33 Scaled

Joker 11:16

Susie Burpee 14:30 Scaled

Sandy 17:00 Scaled Plus Burpees

Alisa 11:20 Scaled 

Chryssi 17:32 Scaled

Stephen 16:07 Scaled

Chevy 17:33 Plus Burpees

Tiger 17:21 Scaled Plus Burpees

Charlie 13:26 Scaled

Joey 11:25 Scaled

Ian 13:12 Scaled

Special K. 11:34 Scaled

Mighty Mouse 15:50 Scaled

Will 13:40 Scaled

Couchfit 17:45 Plus Burpees

Professor 12:10

Tom 15:48 Scaled

Jaimi 12:58 Scaled

Ashley 15:48 Scaled

Tuffy 11:50 Scaled

Nicole 17:22 Scaled

Allan 11:08 Scaled

Devin 10:25

Counselor 13:23

Flex 12:49

Jason 12:49 Scaled

Lily 13:60 Scaled

Natalie 14:38 Scaled

Slash 15:06 Scaled

Wonder Woman 15:35

James 17:03 Scaled

Lizzie 13:48 Scaled

Alex 13:38 Scaled

Carnivore 9:43

Neighbor 15:09 Scaled

Jorge 16:30 Scaled

Tony 9:03 Sclaed

Cornbread 14:09 Scaled

Patrick L. 14:14 Scaled

Danny 12:44 Scaled 

Nicole 18:15 Scaled Plus Burpees

Monkey 15:17

Speed Racer 16:17 Plus Burpees

Jenken 15:23 Scaled Plus Burpees

Rachel 11:18

Stoner 8:40

Front Squat & Shoulder Press then more fun

Today's WOD:

Front Squat 3-3-3-3-3

  

Last on: 06 17 11

  

Shoulder Press 3-3-3-3-3

  

Last on: 08 16 11

  

Followed by:

  

Hang Power Clean 135/95lbs 

  

3  Minute AMRAP

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Rack Stretch
4. Push-up x15
5. Reverse Hyper x15

MOD:

Front Squat

Shoulder Press

Hang Power Clean

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Courtney 65-75-85-95-105 / 55-60-65-65-65 / 35 Scaled

bamf 95-105-115-125-135PR / 125-125-125-135-135 / 31 Scaled

Ronbo 135-145-155-165-165 / 125-125-125-125-125 / 22 Scaled

The Sicilian 95-115-115-135-155 / 95-115-135-155-185(1) / 21 Scaled

OMD 155-175-185-195-205 / 125-125-125-125-125 / 31

Andy 115-135-155-175-195 / 115-115-115-115-115 / 26 Scaled

Madeline 65-75-85-95-100 / 55-55-60-60-60 / 29 Scaled

Krissy 25-25-25-35-35 / 35-35-35-35-35 / 32 Scaled

Melissa 45-45-45-45-45 / 35-35-35-35-35 / 27 Scaled

Blake 95-115-135-155-165 / 115-115-115-115-115 / 25 Scaled

Carnivore 205-215-225-205-225 / 115-115-115-115-115 / 33

Stoner 205-225-225-245-245 / 135-155-165-175-185 / 50

Joker 205-225-225-245/ 135 135 145 145 145/  ?

Tiger 95-105-115-115-115 / 65-65-65-65-65 / 31 Scaled

WonderWoman 105-115-125-135-145 / 21

Cornbread 135-155-155-195-205(PR) / 135-135-135-135-135 47 Scaled

Chevy 135-155-185-205-205 / 135-145-155-155-155 / 30

Alisa 45-55-60-65/ 45-50-55-60 / 25 Scaled

Sandy 45-55-60-65 / 45-50-55-60 / 11 Scaled

Charlie 45-55-60-65 / 45-50-55/ 11 Scaled

Charlotte 70-75-80-80-75 / 55-55-60-60(2)-60(2) / 25 Scaled

Flex 135-155-175-185-195 / 95-115-135-155 / 18 

Joey 135-155-160-160-160 / 95-105-100-100/ 31 Scaled

Stephen 95-115-135-115-115 / 75-85-95-105-95/ 31 Scaled

Nicole W. 65-70-75-80-85 / 40-50-60 / 17 Scaled

Chryssi 65-70-75-80-85 / 45-50-50-50-50 / 26 Scaled

Will 115-125-135-135-135/ 95-95-105 /  dnf

Ian 95-115-135-135-13/ 95-105-105-105-105/ 31 Scaled

James 95-115-135-145-135 / 95-105-105-105-95/ 15

Tom 95-115-135-135-135 / 5-95-95-105-95/ 30 Scaled

CouchFit 185-205-195-200-205 / 115-125-135-135-135 / 28 

Natalie 65-75-85-95-95/ 55-55-55-55-55 / 23 Scaled

Lily 85-105-105-105-105/ 55-55-60-60-60 / 31 Scaled

Zach 205-215-225-235-246 / 150-160-170-180-190/ 37

Rubberman 185-205-215-225-235-205 / 115-115-115-115-115/ 26

KitKat 55-65-70-70-70 / 55-55-60-60-60/ 30 Scaled

Nikki 85-95-105-115-115 / 65-70-75-80-80/ 29 Scaled

Nicole  5-85-95-105-115 / 65-55-55 / 25 Scaled

Danny 95-95-95-95-95 / 75-75-75-75-75/ 26 Scaled

Phillip 115-135-145-155-165 / 75-95-115-125/ 35 Scaled

Patrick 115-120-120-125-125 / 75-85-85-85-85/ 23 Scaled

Monkey 105-115-125-135-135 / 70-75-80-75-75 / 28

Happy 155-175-195-205-215 / 95-115-135-125-135/ 20

Devin 155-175-195-205-215 / 95-115-135-125-135/ 47

Rachael 105-125-145-125-125 / 65-75-65-65-65 / 29