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2011 Games WOD (8) Any Way Overhead (5) Athlete's Choice (47) Atlas Stone (Over Shoulder) (3) Back Extension (2) Back Lever (9) Back Squat (92) Bear Crawl (2) Bench Press (39) Box Jump (86) Burgener Warm-up (6) Burpee (50) Burpee (Bar-facing) (7) Burpee Box Jump (3) Burpee Long Jump (2) Burpee Pull-up (3) Burpee Side Jump (3) Burpee Tuck Jump (2) Carioca (3) Chin-up (9) Chin-up (Strict) (4) Clean (13) Clean & Jerk (37) CrossFit Basketball (2) Deadlift (118) Deadlift (Snatch-Grip) (2) Deadlift (Stiff-legged) (2) Dodge Ball (12) Doubleunder (135) Dumbbell Manmaker (4) Dumbbell Press (4) Dumbbell Thruster (2) Dumpster Dash (7) Farmer's Walk (3) Fitness Assessment (6) Front Lever (11) Front Squat (26) Games Wod (11) Girl WOD (72) Glute Ham Raises (28) Handstand Push-up (60) Handstand Push-up (EROM) (9) Handstand Walk (8) Hang Power Clean (25) Hang Power Snatch (14) Hang Squat Clean (3) Hero WOD (71) Hip Extension (25) Hollow Body Rocks (12) Inverted Hold (5) Jump Rope (53) Jump Rope (Alternate Leg) (3) Jump Rope (Single Leg) (2) Kettlebell Press (2) Kettlebell Push Press (2) Kettlebell Sit-ups (Twists) (2) Kettlebell Snatch (12) Kettlebell Sumo Deadlift High Pull (3) Kettlebell Swing (72) Kettlebell Swing (One Arm) (4) Kettlebell Swing (Power) (5) Kettlebell Thruster (2) Kettlebell Twists (2) Knees-to-elbow (38) Leg Lift (2) L-Sit (3) L-Sit (Ring) (2) L-Sit Hold (2) Medicine Ball Clean (15) Muscle-up (52) Named WOD (49) Obstacle Course (2) Overhead Squat (33) Overhead Walk (2) Partner Ball Throw Sit-up (2) Partner WOD (9) Personal Challenge Work (53) Pistol (11) Plank Hold (Weighted) (2) Power Clean (26) Power Snatch (19) Pull-up (117) Pull-up (Chest-to-bar) (22) Pull-up (Jumping) (11) Pull-up (L-Sit) (15) Pull-up (Strict) (15) Pull-up (Weighted) (18) Push Jerk (27) Push Jerk (Behind-the-Neck) (3) Push Press (55) Push-up (80) Push-up (Clapping) (6) Push-up (Diamond) (5) Push-up (Elevated) (7) Push-up (EROM) (2) Push-up (Hand Release) (16) Push-up (One Arm) (5) Push-up (Ring) (8) Push-up (To Row) (2) Push-up (Weighted) (6) Reverse Hyper (15) Ring Dip (58) Ring Dip (Weighted) (4) Ring Handstand Push-up (4) Ring Row (4) Roll out: Shoulders & Arms (6) Rollout: Legs (50) Rollout: Shoulders & Upper Back (61) Rope Climb (33) Row (105) Run (238) Run (Sprint) (4) Run (w/ Medicine Ball) (2) Run Backward (9) Shoulder Press (62) Shoulder-to-Overhead (2) Sit-up (71) Sit-up (Behind head) (2) Sit-up (GHD Weighted) (2) Sit-up (GHD) (77) Sit-up (V) (3) Sit-up (Weighted) (9) Skin-the-cat (33) Skip (3) Slam Ball (16) Sled Run (14) Sledgehammer (2) Snatch (36) Snatch (Split) (2) Snatch Balance (7) Split Jerk (12) Sprints (12) Squat (50) Squat Clean (9) Squat Hold (3) Squat Jump (2) Step-ups (3) Stretch & Roll: Athletes' Choice (70) Stretch: Athlete's Choice (4) Stretch: Hamstring (89) Stretch: High Hammie (6) Stretch: Hip (33) Stretch: Plantar Fasciitis (6) Stretch: Simple Five Way Shoulder (97) Stretch: Smoked Lower Back (10) Stretch: Trainer's Choice (2) Stretch: Wall Stretch (5) Sumo Deadlift (3) Sumo Deadlift High Pull (36) Superman (3) Tabata (40) Team WOD (5) Thruster (37) Toes-through-Rings (3) Toes-to-bar (24) Turkish Get-up (25) Volume Work (3) Walking Lunge (25) Walking Lunge (Weighted) (9) Wall Ball (53) Wall Climb (7) Wallball (2) Yoke Walk (2)

Entries in L-Sit (Ring) (2)

Friday
Sep092011

Fun, Fun, Fun!

DateFriday, September 9, 2011 at 8:44PM

Not a sight you see everyday.

Girls having fun the CFTally way!

Today's WOD:

10 Skin the Cat
15 L-sits on the rings 10 second hold
20 Ring Pull-ups on rings (with False Grip & hand turnout)
  
3 Rounds for time.
  
Time Limit: 17 minutes

Warm-up:

  1. Run 400m
  2. Shoulder ROM
  3. Walk: Outside,Inside,Heel, Toe
  4. Back Extension x10
  5. Samson Stretch
  6. Pull-up x10

MOD:

Skin the Cat
L-Sit
Ring Pull-ups w/False Grip

Post-WOD:

Roll out
Personal Challenge Work

CFTally Athlete Results:

Jolly Green 20:00 Scaled

bamf 20:00 Scaled

Cornbread 20:00 Scaled

Joker 20:00 Scaled

Patrick 20:00 Scaled

Coco 20:00 Scaled

Tweety Bird 20:00 Scaled

Sarge 20:00 Scaled

Joey 20:12 (great job Joey!)

James 20:00 Scaled

Neighbor 20:00 Scaled

Alan 20:00 Scaled (First WOD!)

Krissy 20:00 Scaled (First WOD!)

Belle 20:00 Scaled

Sandy 20:00 Scaled

Alisa 20:00 Scaled

Sweet Tea 20:00 Scaled

Mighy Mouse 20:00 Scaled

Will 20:00 Scaled

Lauren 20:00 Scaled

Carnivore 20:00 Scaled

Patrick 20:00 Scaled (First WOD!)

Slash 20:00 Scaled

Counselor 20:00 Scaled

The Standard 20:00 Scaled

Susie Burpees 20:00 Scaled

Lily 20:00 Scaled

KitKat Subbed 

Rover 20:00 Scaled

Samantha 20:00 Scaled

Happy 20:00 Scaled

Ashley 20:00 Scaled

Emory 20:00 Scaled

Wonder Woman 20:00 Scaled

Rachel 20:00 Scaled

Danny 20:00 Scaled

Nicole 20:00 Scaled

Jason 20:00 Scaled

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Tuesday
May312011

Rowing and 3 Rounds

DateTuesday, May 31, 2011 at 10:33PM

Today's WOD:

Row 1,000m
Followed by:
  
3 rounds of:
15 Push Jerk 115/85lbs
30 Doubleunders
  
For time.

Warm-up:

  1. Row 3 Minutes
  2. Jump Rope 2 Minutes
  3. Push Jerk 10 in 10

MOD:

Row
Push Jerk
Doubleunder

Post-WOD:

3 Ring L-Sit Holds 1 Minute each
Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 21:11 Scaled

Jolly Green 20:42 Scaled

Valerie 15:15 Scaled

Lauren 16:25 Scaled

Carnivore 12:08 (best men's time)

Kim Possible 14:18 Scaled

Alisa 16:37 Scaled

Cornbread 20:00

Mr. Clean 18:17

Mighty Mouse 23:41 Scaled

Zack 14:30

Kyle Subbed 

Rubberman 12:32

Brian 14:24

Brad 18:55

Emory 18:50  Scaled

Stoner 12:34

Kelly 17:01 Scaled

Monkey 13:40 (best girl time)

Jason 15:50 Scaled

Ian 18:50 Scaled

Kitkat 19:15 Scaled

Eddie 20:57 Scaled

Upman 14:15

Counselor 15:03

Jenken 12:18 Scaled

Speedracer 16:10

Jimbo 14:02

Nicole 17:25 Scaled

Danny 17:40 Scaled

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