Missed this December WOD?

Shaun teaching wall climbs. You never workout alone at CFTally.

Today's WOD:

5 Knees-to-Elbows

10 Ring Dips

15 Doubleunders

  

20 Minute AMRAP

  

Last on: 12 23 10

Warm-up:

1. Run 2 laps
2. Shoulder ROM
3. Sit-up x10
4. Hip/Back Extension x10
5. Squat x20
6. Pull-up x10
7. Ring Dips x5
8. GHR x5

MOD:

Ring Dips

Doubleunders

Wall Climb

Post-WOD:

5 Wall Climbs

Roll & Stretch

CFTally Athlete Results:

Standard 10 Scaled

Jolly Green 8 Scaled

Brennan 9 Scaled

Joker 9

Stoner 14

Marianna 9 Scaled

Kim Possible 10 Scaled

Sushi 9 Scaled

Mighty Mouse 5

Lizzy 11 Scaled

Isabella 12 Scaled

Rachel 7 Scaed

Levi 17 (most rounds!)

Skipper 9 Scaled

K-Belle 11 Scaled

JuJu 9 Scaled

Monkey 11 Scaled

Sarge 10 Scaled

Rubberman 13 Scaled/subbed

Brian 10

Counselor 14

Stealthman 7 Scaled

Little "T" 9 Scaled

Upman 10 

For Stephen

Today's WOD:

Third Battalion, Princess Patricia's Canadian Light Infantry member Corporal Stephen Bouzane, 26, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. He is survived by his parents Fred and Moureen Bouzane and his sister Kelly. 

Stephen

  

GHD sit-up

Back extension

Knees-to-elbows

Stiff-legged Deadlift 95/65 lbs

  

30-25-20-15-10-5 rep rounds for time.

  

Last on: 04 20 10

Warm-up:

1. Row 5 minutes x1
2. Overhead Squat w/PVC
3. Sit-up
4. Hip/Back Extension
5. Shoulder ROM
6. Pull-up
7. Stiff Legged DL w/bar

1 rounds of 15 reps.

MOD:

GHD Sit-up

Stiff-Legged Deadlift

Knees-to-Elbows

Post-WOD:

Muscle-up 5 Minutes

Roll & Stretch

CFTally Athlete Results:

Tweety Bird 27:33 Scaled

Sarge 34:48 Scaled

The Standard 34:16

Professor 23:38

Brennan 34:48 Scaled

Levi 20:37

Kim Possible 22:10 Scaled

Brad 47:24 Scaled

Jimmy 29:00 Scaled

Mikel 41:17 Scaled

Little T 24:41

Mighty Mouse 30:55

Special K 39:14

Bill 37:08

Brian 30:11

Rachel 36:30 Scaled

Monkey 30:19

Skipper 31:16 Scaled

Lizzie 30:10 Scaled

Jason 40:15 Scaled

KitKat 26:46

UpMan 34:24

Isabella 32:48 Scaled

French 24:00 Scaled

Rubber 23:19 Scaled

Counselor 25:53

Rover 33:41 Scaled

SpeedRacer 34:52

SpeedRacer back from her sick bed in style finishing her first GHD sit-up WOD. SpeedRacer is back!

Happy Christmas!

Jessica can really turn the rope!

Today's WOD:

5 Knees-to-Elbows

10 Ring Dips

15 Doubleunders

  

20 Minute AMRAP.

  

Last on: 06 28 10

Warm-up:

1. Jump Rope 100 Singles
2. Pull-up
3. Ring Push-up
4. Samson Stretch
5. Shoulder ROM

MOD:

Doubleunders

Post-WOD:

Athlete's Choice

Roll & Stretch

CFTally Athlete Results:

UgoGirl! 7 Rounds Scaled

The Sicilian 6 Rounds Scaled

Q 5 Rounds

Marianna 7 Rounds Scaled

Jessica 16 Rounds Scaled

Mighty Mouse 4 Rounds + 5 RD

Jennifer 11 Rounds + RD Scaled

Cold Weather WOD!

Mike and Brian crunching through the sit-ups.

Today's WOD:

Row 1,000m

100 Sit-ups

15 Knees-to-Elbows

50 Doubleunders

15 Knees-to-Elbows

50 Sit-ups

  

For time.

  

Last on: 02 19 10

Warm-up:

1. Row 5 minutes
2. Hip/Back Extension x10
3. Samson Stretch
4. Ring Dips x5

MOD:

Rowing

Doubleunders

Post-WOD:

Glute Ham Raise 3x5

Weighted Pull-up 3x5

Roll & Stretch

CFTally Athlete Results:

Jolly Green 17:33 Scaled / GHR: Negatives / 10 lbs

The Standard 16:07 / GHR: Negatives / 10 lbs

Joker 17:28 / GHR: Blue / 20 lbs

Gymie 17:46 Scaled / GHR Red/strict

Mighty Mouse 18:00 / GHR Red/10 lbs

Rover 17:13 Scaled /GHR Red/strict

Amanda U. 14:57 GHR: /Purple

Brian 15:51 GHR /30lbs

Preacherman 14:19 GHR red/ 35lbs

Kelly B. 16:56 Scaled GHR red/ red

Marianna 20:45 Scaled GHR red/green

Keith 16:19 GHR Blue/strict

Joel Q. 22:12 

Speed Racer 16:17 GHR red/red

Counselor 12:23  GHR 55lbs

One Thing at a time . . .

A Big Deal: Melissa jumping on a 20" box!

Another Big Deal, Skipper jumping on a 20" box!

Today's WOD:

50 Kettlebell Swings 24/16kg

50 Push-ups

35 Box Jumps 28/24"

35 Knees-to-Elbows

20 Steps Walking Lunge RH Up 45/25lbs db

20 Steps Walking Lunge LH Up 45/25lbs db

20 Weighted Sit-ups 45/25lbs

15 Ring Dips

15 Pull-ups

  

For time.

  

Last on: 04 09 10

Warm-up:

1. Run 1 Lap
2. Kettlebell Swing x10
3. Burpee x5
4. Hip/Back Extension x10
5. Walking Lunge x15
6. Shoulder ROM
7. Samson Stretch

MOD:

Kettlebell Swing 

Walking Lunge Steps

Post-WOD:

Squat Hold 3 minutes

Roll & Stretch

CFTally Athlete Results:

Brandi 24:04

The Standard 23:59

Joker 17:16

Melissa 19:01 Scaled

Professor 15:00PR

Wayne 24:58

Mighty Mouse 25:25 Scaled

Kim Possible 21:10 Scaled

Sahil 24:30 Scaled

Skipper 25:29 Scaled

Counter 30:58

Rover Subbed

UpMan 22:14

Counselor 17:04

Monica 23:21 Scaled

Speed Racer 25:10 Scaled

Happy 15:26PR