Back Squats and Dodge Ball!

Today's WOD:

Back Squat 2-2-2-2-2-2

  

Last on: 11 20 11

  

Followed by:

  

15 Minute CrossFit Dodge Ball

  

Orange = 3 Burpees

Yellow = 5 Squats

Green = 8 Sit-ups

Purple = 5 Pull-ups

Warm-up:

1. Row 100-Age for Calories
2. Reverse Hyper x12
3. Ring Rows x15
4. Squat Jumps x10
5. Warm-up to Back Squat

MOD:

Back Squat

Post-WOD:

Burpee Challenge: 30

Reverse Hyper 2x10

CFTally Athlete Results:

Ronbo 225-245-275-275-295-255

Will B. 165-185-195-205-215

Bamf 205-215-215-215-215

Special K. 185-195-205-215-225-235

OMD 225-225-225-225-225-225

Travis 225-245-245-245-255-265

Justin B. 245-275-295(1)-285(1)-285-295(1)

Neighbor 185-185-195-195-200-205

Sweet Tea 125-125-125-135-135-145

Cornbread 225-245-265-275-285-295

Reynold 165-165-165-165-165-165

James C. 185-205-225-235-235-135

Alisa 85-85-85-85

Layla 135-155-165-175

Thor 185-195-205-215-225-235

Chevy 225-245-275-275-275-275

Tom 225-245-245-255-255-255

Stephen M. 185-185-205-205-225-225

Counselor 185-185-205-205-225

Andy 225-225-225-225-235-235

Carlos 275-275-275-295-305(1)

BMR 125-125-130-135-140-145

Chryssi 115-125-130-130-130-135

Ryan V. 95-105-105-115-125-135

Chris W. 135-145-145-145-145

Carnivore 275-295(1)-275-275-285-295(1)

Merrick 135-135-155-155-155-155

Dylan 165-165-185-185-195-195

Danny 185-185-195-195-205-205

Patrick L. 135-145-155-165-175-175

Back Squatting and Pulling Up

Today's WOD:

Back Squat 3-3-5-5-7-7

  

Last on: 11 11 11

  

Followed by:

  

Unbroken Pull-ups

  

Three 1 minute efforts for total pull-ups

1 minute rest between efforts.

Warm-up:

1. Jump Rope 3 minutes
2. Pull-up x10
3. Hip Extention x10
4. Reverse Hyper x10
5. Burpee Challenge: 17
6. Warm-up to Back Squat

MOD:

Back Squat

Kipping Pull-up

Post-WOD:

Reverse Hyper x10

Stretch: Hip

CFTally Athlete Results:

David K. Practice 95-105-115 / 12-8-7 Scaled

Ronbo 295-305-275-255-225-225 / 13-8-10 Scaled

Jolly Green 185-185-135-135-135-135 / 30-10-4

Will B. 185-215-205-195-175-155 / 12-8-6

BAMF 205-15-205-205-185-185 / 11-7-8

OMD 245-245-225-225-225-225 / 26-19-11

Joker 265-295-265-245-225 / 23-10-10

Amy P. 55-55-60-60-60-60 / 13-11-10 Scaled

Krissy 85-85-85-85-85-65 / 12-11-11 Scaled

Jorge 205-205-205-205-205 8-9-12 Scaled

Stephen K. 155-175-155-155-135-135 / 9-9-12

Harold 185-185-185-185-185 / 12-9-7 Scaled

Alecia 65-65-65-65 / 10-6-6 Scaled

Sara 125-125-115-115-115-105 / 4-6-6

Chelsea 70-70-70-65-65-65 11-14-13 Scaled

Sandy 105-105-105-105-95-95 / 5-6-4 Scaled

Luisa 100-100-95-95-85-85 / 10-8-10 Scaled

Bigfoot 215-230-205-205-185 26-16-13

Reynold ? / 7-5-3

Clara 95-95-95-95-95-95 / 20-17-17 Scaled

Charlie Subbed / 20-15-18 Scaled

Supergirl ? / 12-12-8

Wonderwoman 165-165-155-155-140-140 / 10-8-8

James 215-245-215-215-185-185 / 25-19-15

Coco 85-95-85-85-75-65 / 21-19-7 Scaled

Carlos 215-245-215-215-185-185 / 20-15-10

Ox 225-245-245-225-205 / 13-8-8

Flex 225-225-225-205-205 / 30-6-11

Upman 225-245-225 / 

Sarge 135-135-105-105-90-90 / 15-10-8 Scaled

Nicole W. 95-95-95-85-85 /4-4-4

Quentin 155-155-155-155-145-145-135 / 13-8-5

Emeka 165-165-155-155-165-165 / 19-12-7

Salsbury 135-135-115-115-115-115 / 8-8-4

Kyra 55-55-55-55-45-45 / 7-3-7 Scaled

Diandra 55-55-55-55-55-55

BMR 125-135-115-120-110-110 / 10-12-8 Scaled

Monkey 155-155-145-145-135-135 / 15-15-12

Bull 275-315-315-275-225-225 / 11-8-7

Thor 205-215-195-195-175-175 / 7-4-4 Scaled

Susie Burpee 95-95-85-85-75-75 / 13-14-12 Scaled

Slash 95-95-85-85-75-75 / 7-7-6 Scaled

Ryan 95=95-105-100-100 / 13-10-9

Abs 135-155-185-185-165-165 / 26-17-13

Danny 205-205-195-185-165-165 / 25-10-10

Andy 205-225-225-225-215-205 / 21-15-12

Carnivore 275-275-255-255-245-245 / 38-18-17

Ashley 135-145-125-125-115 / 7-8-7

Nicole B. 135-145-125-125-115 / 8-10-7 Scaled

Joseph 215-215-185-185-185-155 / 23-17-9

Happy 215-235-245-215-155-155 / 17-10-9

Silverback 275-275-255-255-245-245 / 25-26-13

Brian S. 225-225-205-205-185- / 13-13-12 Scaled

Jeff 205-285-285-265-265 / 11-6-4

Martin 185-185-165-165 / 30-16-28

Lily 85-85-105-105-105-105 / 13-9-12 Scaled

Natalie 85-85-105-105-105 / 10-7-10 Scaled

Chris W. 145-145-135-125-125-115 / 7-6-8

Counselor 185-205-225-205-205-185 / 33-15-15

Krysta K. 135-135-125-115-100-100 / 11-11-12 Scaled

Stephen M. 205-205-85-185-165-165 / 8-6-5

Dylan 165-165-165-165-155-155 / 10-7-7

Chryssi M. 115-115-105-105-100-100 / 4-3-3 Scaled

Jimbo 205-205-195--195 185-175 / 43-11-10

Lauren G. 135-135-135-135-125-125 / 6-11-13

Firecracker 175-195(1)-185(2)-165-155-145

Stoner 295-295-275-275-255-255-255 / 43-18-13

Doubles & Power Snatches

Barbells are fun!

Today's WOD:

35 Doubleunders

7 Power Snatch 115/75lbs

  

15 Minute AMRAP

  

Last on: 08 05 11

Warm-up:

1. Jump Rope 2 Minutes
2. Split Lunge Jump x10
3. Reverse Hyper x10
4. Snatch 10 in 10

MOD:

Running Mechanics

Deadlift

Post-WOD:

Reverse Hyper x10

Stretch: Hamstrings

CFTally Athlete Results:

bamf 6 Rounds (PR)

Jorge 5 Rounds Scaled

Courtney 6 Rounds Scaled

The Sicilian 2 + DU Rounds Scaled

Will B. 3 + 3 PS Rounds Scaled

OMD 7 Rounds (PR)

Joker 6 + 12 DU Rounds (PR)

Andy 3 + 1 PS Rounds Scaled

Mike 7 Rounds Scaled

Stephen K. 5 + 140 Singles  Rounds Scaled

Krissy 6 + 106 Singles Rounds Scaled

Coco 6 + 13 Singles Rounds Scaled

Blake 5 + DU Rounds Scaled

Harold 5 + 30 Singles Rounds Scaled

Rubberman 7 + 4 PS Rounds Scaled

Stoner 8+3PS

Couchfit 5+2PS

BMR 6+5PS Scaled

Sweet Tea 5+2PS Scaled (PR)

Louisa 4+80 Singles Scaled

Justin 8+ 1PS

Kristen 3+ 45 Singles Scaled

Sandy 5 Scaled

Cornbread 4+DU

Belle 5+ 5PS Scaled

Charlotte 5+7 Singles Scaled

Geoff 5 Scaled

Big Foot 3 Scaled

Mr. Clean 5+18DU  Scaled

Charlie 4 +140 Singles Scaled/Subbed

Flex 4+4DU

Will 3+35DU

Firecracker 6 Rounds

Slash 4+35DU Scaled

Ian 5+6PS Scaled

Jaimi 4+80 Singles Scaled

Carnivore 9+6PS

Sara 5+70 Singles Scaled

James 4 Rounds + 2PS

Alecia 3 + 37 Singles Scaled

Sarge 2+35DU+ 1PS

Chryssi 4+120 Singles Scaled

Stephen 5 Rounds Scaled

Lily 5+50 Singles Scaled

Supergirl 4+5 PS Scaled

Susie Burpee 4+ 3PS

Monkey 7+28DU 

Kitkat 4+ Scaled

Will 4+1PS Scaled

Upman 5+4PS

Rover 4+23 DU's Scaled

Joseph B. 6+4PS

Ashley R. 4 Scaled

Jenn 3+40 Singles Scaled

Speed Racer 5+1PS Scaled

Lots of wildlife outside the gym too!

It's a Good Day!

Today's WOD:

Good Morning 5-5-5-5

  

Followed by:

  

Turkish Get-up 5-5-5-5

Warm-up:

1. Row 3 minutes
2. Reverse Hyper x10
3. Rack Stretch
4. Good Morning w/bar x10

MOD:

Good Morning

Turkish Get-up

Post-WOD:

Reverse Hyper x15

Stretch: Hamstring

CFTally Athlete Results:

The Standard 95-115-135-155 / 16-16-20-20

bamf 55-95-95-105 / 14-14-14-14

Ronbo 65-95-105-125 / 12-12-12-12

Courtney 55-65-75-85 / 8-8-8-8

Jolly Green 65-95-105-125 / 12-12-12-12

Patrick 75-95-135-165 / 16-16-16-20

Andy 75-95-115-125 / 14-10-10-10

Blake 75-95-95-95 / 14-10-10-10

Mike 45-75-95-115 / 12-16-20-24

Carnivore 195-205-215-215-225 /16-24-24-24

Joey 95-115-135-135 / 8-8-12-12

Cornbread 95-115-135-155 / 14-14-14-16-16

Kim Possible 55-65-70-70

Charlie 55-66-65-70 / 4-4-4-4

Belle 55-65-65-65-55 / 4-4-4-4

Couchfit 135-155-165-175 / 14-16-16-16

Tracy 65-75-85-95 / 4-8-8-8

Sandy 55-60-60-60 / 4-4-4

Mighty Mouse 65-75-85-100 / 12-14/16

Nicole W. 45-50-55-65 / 8-8-4-4

Flex 95-45-45-45 / 14-14-14-14

Ian 95-105-115-125 / 10-14

Zach 115-115-115-115 / 20-20-24-24

Vinny 85-100-110-120 / 12-12

Professor 115-115-115-115 / 24-24-32-32

Lily 65-85-85-95 / 8-10

Wonder Woman 65-85-95-105 / 16-16-16-16

Super Girl (Emory) 65-85-95-105 / 12-12-14-14

Lauren G. 45-50-55-75 / 10-10-10-10

Susie Burpees 55-65-70-75 / ?

Slash 55-65-70-75 / ?

Karen 55-65-70-75 / ?

Coco 65-85-105-95 / 8-8-8-8

Ashley 65-85-105-105 / 12-10-8-8

Jimbo 75-95-115-135 / 14-16-16-20

James 75-95-115-115 / 12-10-10-10

KitKat 55-60-65-70 / 8-8-8-8 (19 Weeks!)

Sarge 55-75-95-110 / 8-8-8-8

Lizzie 55-75-85-85 / 8-8-6-6

Nicole 65-85-95-105 / 10-10-10-10

Danny 95-115-125-135 / 10-10-10-10

Jason 95-115-125-135 / Subbed

Tony 75-95-115-135 / 10-10-10-10

Upman 95-115-125-135 / 20-20-20-20

Monkey 105-95-100-105 / 14-14-14-14

Speed Racer 85-95-105-110-125 / 10-10-10-10

Matt 95-95-95-95 / 8-8-8-8

Devin 135-135-135-135 / 20-20-20-24

Rachel 65-85-105-105 / 8-8-8-8

Stoner 135-185-205-225 / 24-24-24-24

Deadlift

Today's WOD:

DeadLift 5-5-5-5-5

  

85% of 5RM

  

Last 5RM On: 05 02 11

Warm-up:

1. Run 400m
2. Hip Extension x10
3. Reverse Hyper x15

MOD:

Deadlift

Post-WOD:

Reverse Hyper 3x10

Athletes Choice

CFTally Athlete Results:

Mr. Clean 205 x 5 x 5

Jolly Green 315 x 5 x 5

Tweety Bird 105 x 5 x 5

Joker 225 x 5 x 5

Valerie 125 x 5 x 5

Alisa 135(2) - 145(3)

Kelly 135 x 5 x 5

Kim Possible 140 x 5 x 5

Susie Burpees 120 x 5 

Cornbread 275 x 5 x 5

Mighty Mouse 125 x 5 x 5

Rubberman 265 x 5 x 5

Ugogirl 185 x 5 x 5

Kyle 275 x 5 x 5

Brad 275 x 5 x 5

Professor 275 x 5 x 5

Rover 245 x 5 x 5

Ian 165 x 5 x 5 (First WOD!)

Catherine 95 x 5 x 5

Emory 155 x 5 x 5

JenKen 105 x 5 x 5

Skipper 105 x 5 x 5

Jimbo 225 x 5 x 5

Speed Racer 105 x 5 x 5