Run, Climb and Push...quickly!

Today's WOD:

Run 400m

2 Rope Climbs

20 Push-ups

  

3 Rounds for time.

  

Time limit: 10 minutes

  

Last on: 09 14 11

  

Followed by:

  

Skin the Cat

Inverted Hold

Front Lever

  

3 rounds of 3 reps, not for time.

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Ring Dip x10
4. Sit-up x20
5. Group: Pose Drills
6. Group: Rope Climb
7. Group: Gymnastic Skills

MOD:

Running Mechanics

Rope Climb

Gymnastic Skills

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Joslyn S. 17:39 Scaled (overtime)

Ronbo 17:19 Scaled (overtime)

Steven L. 17:21 Scaled (overtime)

Bamf 15:20

Chryssi M. 17:08 Scaled (overtime)

OMD 8:29

Andrew 16:16 Scaled (overtime)

Jay B. 15:30 Scaled (overtime)

Chrs B 14:38 Scaled (overtime)

Samantha G. 16:59 Scaled (overtime)

Harold R. 17:56 Scaled (overtime)

Ryan V 13:06

Sarge 10:00 1+18pu Scaled

AJ 2+Run 11:30 Scaled (overtime)

MO 10:00 1+RC Scaled

Luisa 1 + run 10:00 Scaled

Sandy 2+run 12:00 Scaled

Scooter (Vinny)10:00 2 rds Scaled

Tiger 12:13

Chevy 10:12 Scaled

Ox 14:20

Kyrie 10:00 Scaled

Bug 10:00 2rds  

Rich 8:34

Sweet Tea 10:00 Scaled

Elena 10:00 2rds Scaled

Charlie 10:00 2rds+2rc Scaled

Little G. 10:00 1+4PU Scaled

Kristen 16:21

Carrie 10:00 2rds Scaled

Franchesca 10:00 1+rc Scaled

Quentin 10:05

Thomas W. 10:00 2+run Scaled

Reynold 11:24

Grizz 10:00 1+1RC

Vicky 12:09 Scaled (overtime)

Logan 12:45 

Charlie Girl 15:23 Scaled (overtime)

Andrew 10:00 

Eric C. 10:00 2 rds. Scaled

Clara K. 10:00 1+18pu Scaled

Flex 12:00 2+pu

Will J. 13:00

Stephen M. 10:00 2+run Scaled

Fuma 0:00 2+run Scaled

Samantha P. 10:00 1+wc Scaled

Rick B. 11:34

Bridget M. 10:00 Scaled

Monkey 13:09 PR

Amish 8:44

Mike C. 11:35 Scaled (overtime)

Michael J. 14:21 Scaled (overtime)

Corey B. 15:43

Lindsey B. 10:00 Scaled

Andy 9:00

Allison 10:00 1+4 rc Scaled

Brian 11:24

Super G. 12:00

Merrick 12:43

Jeff 10:00 2 rds scaled

Captain 11:28 Scaled (overtime)

El Diable 12:25 Scaled (overtime)

Jorge 10:00 4+run Scaled

Stoner 8:18

Chance 9:12

Justin B. 12:08 Scaled (overtime)

Alex 10:00 2 rds Scaled

Rarbit 12:08 Scaled (overtime)

Darren 10:00 2 rds. Scaled

Firecracker 9:57 

Jimbo 8:06 (fastest time)

Jenna 10:00 2 rds +rc Scaled

Casey 10:00 2 rds + rc Scaled

Gustavo 10:00 1 +run Scaled

Paul 10:00 2 rds + run Scaled

Geoff 10:53

Sure we bench and do a lot more!

Not on the board but well done!

Today's WOD:

Bench Press 5-5-5

  

Last on: 12 15 10

  

Followed by:

  

8 Handstand Push-ups

5 Skin-the-Cat

3 Inverted Holds

  

3 rounds not for time.

Warm-up:

1. Run 400m
2. Push-up x10
3. Pull-up x10

MOD:

Bench Press

Handstand Push-up

Skin-the-cat

Post-WOD:

GHR 5-5-5

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 135-155-155

Cornbread 135-155

Lily 55-65-70

bamf 135-185(4)-165

Zack 225-255-275

Andy 95-115-145

Patrick 135-165-185

Lauren M. 55-60-65

Tweety Bird 55-55-55

Ashley 65-70-75

Rubberman 155-155-155

John (Strick) 135-155-155 

Ian 135-165-185

Marcelo 135-165-185 

Chavez 185-205-225(3)

Joker 205-225-225

Karen 60-65-65

Savannah 60-65-60

Alisa 60-60-65

Traci 65-70-75

Kim Possible 70-80(2)-75

Mighty Mouse 75-85-80

Joe 145-165-185

Anne 55-65-70

Susie Burpees 55-65-70

Monkey 75-80-90

Emory 65-75-80

Aislinn 65-75-80

Professor 225-225-235(2)

Counselor 225-235-245(4)

Stoner 225-225-235(3)

Guru 155-185-195(4)

Jason 135-145-155m

Tony ?

Lauren H. 35-45-50

Nikki 65-75-85

KitKat 70-75-75

Catherine 55-60-60

Devin 185-205-185

Carlos 205-215-220(4)

Allyson 65-75(3)-75(4)

Speed Racer 75-80-85

Rachel 65-75-85

Danny 135-135-135

Nicole 75-80-80

Can you move your body?

Mariana never thought she would be skinning-the-cat but here she is!

Today's WOD:

8 Handstand Push-ups

5 Skin-the-Cat

3 Inverted Holds

  

4 rounds NOT for time.

  

Last on: 05 24 10

Warm-up:

1. Jump Rope 100 Singles
2. Sit-up x15
3. Squat x10
4. Hip/Back Extension x10
5. Reverse Hyper x10
6. Shoulder ROM
7. Ring Dip x10
8. Pull-up x10
9. Burgener Warm-up w/bar

MOD:

Handstand Push-up

Skin-the-cat

Post-WOD:

Jump Rope 5 Minute AMRAP

Roll & Stretch

CFTally Athlete Results:

The Standard 4 rounds Scaled / 121DU

Joker 4 rounds Scaled / 50DU

Kim Possible Practice / 20DU

Joel Q. Practice / 425 Singles

Mariana Practice / 359 Singles

Little T 4 rounds Scaled / 106 DU

Sarge Practice / 287 Singles

Keith Practice / 48DU

Mighty Mouse 91DU

Special K 73DU

Brian 4 rounds Scaled / 72DU

Levi 4 rounds / 201DU

Lizzie Practice / 435 Singles

RubberMan 3 Rounds / 108DU

Skipper 3 rounds Scaled / 500Singles!

Counter 3 rounds Scaled / 75DU

Monkey 4 rounds Scaled / 221DU

JuJu Subbed 

Kelly B. 3 Rounds Scaled / 0DU

Wayne 4 rounds / 50DU

Kate 3 rounds Scaled / 409 Singles

Counselor 4 rounds / 202DU

Sushi 3 rounds Scaled / 70DU

It's never too hot for a Hero!

Today's WOD:

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Michael

800m Run

50 Hip Extensions

50 Situps

  

3 Rounds for time.

  

Last on: 03 09 10

Warm-up:

1. Samson Stretch
2. Run 1 lap
3. Sit-up
4. Hip/Back Extension
5. Strict Pull-up
6. Push-up to Side Plank
7. Pose: Wall Drill

2 rounds of 12 reps.

MOD:

Pose Running

Post-WOD:

15 Inverted Holds on rings

Roll & Stretch

What the heck!? Now we're on our heads, are we crazy? Yea! It's crazy fun!

CFTally Athlete Results:

Melanie 25:40

Shawn 36:30

Bill L. 25:31

David C. 23:43

Sal 36:53 Scaled.

Mike 39:30

Kelly G. 28:04

Kim 28:51

Michael 32:40

Wayne 31:35

Ryan 27:35

Teresa 28:06

Red 37:20

Chase 36:21

Jay 25:17

Joel 22:04

Ashleigh 31:35

Shaun 26:09

Stewart 24:30

Debi 46:21 (Yaa Debi!)

Todd 28:14

John 20:53

Brian 25:34

Trey 19:12

Greg 35:11

Handstands, Skin-the-Cats, and Inverted Holds

No the picture is not upside down, Liz is upside down. Much more fun than crunches!

Today's WOD:

8 Handstand Push-ups

5 Skin the Cat

3 Inverted Holds

  

4 rounds NOT for time.

Warm-up:

1. Samson Stretch
2. Overhead Squat 
3. Sit-up
4. Reverse Hyper
5. Ring Dip
6. Pull-up
7. Burgener Warm-up

3 rounds of 10-15 reps.

MOD:

Skin the Cat

Handstand Push-up

Post-WOD:

Jump Rope 5 Minute AMRAP

Roll & Stretch

CFTally Athlete Results:

David C. 4 rounds / 190DU

Suzanne 200DU

Chad 4 rounds / 68DU

Zeke 4 rounds scaled / 45S

Wayne 4 rounds scaled / 430S

Michael 4 rounds scaled / 273S

Eric 4 rounds scaled / 250S/20DU

Liz 4 rounds scaled / 162DU

Kim 4 rounds scaled / 420S

Teresa 4 rounds scaled / 87DU

Catherine 4 rounds scaled/53DU

Terri 4 rounds Scaled/82DU

Kelly 4 rounds Scaled 0DU

Shaun 4 rounds Scaled 461s

Dave W. 4 rounds 461s

John 4 rounds 11Triples

Bill L. 4 rounds Scaled/49DU

Holden 4 rounds Scaled/81DU

Amanda 4 rounds Scaled/73DU

Jennifer 4 rounds Scaled/569s

Keith 4 rounds Scaled/493s