Heavy Sumos then Heavy Rings

Rachel and SuperGirl doing the Sumo.

That's a good ring dip, especially for a newbie. Way to go Carolyn!

Today's WOD:

Sumo Deadlift 5-5-5-5-5

Last on: 07 07 11

  

Weighted Ring Dips 3-3-2-2-1-1

Last on: 01 31 11

Warm-up:

1. Jump Rope 2 minutes
2. Reverse Hyper x15
3. Ring Dips x10
4. Good Morning x10
5. Hip Extension x10
6. Group Burgener Warm-up x3

MOD:

Sumo Deadlift

Ring Dip

Post-WOD:

Personal Challenge Work

Stretch: Hip

CFTally Athlete Results:

bamf 255-255-255-255-255 / Scaled

Gustavo 105-105-105-105-105 / Scaled

Ronbo 205-255-275-275-275 / Scaled

Jolly Green 225-295-315-335(3)-295 / 14kg

Will B. 225-225-225-225-225 / 10kg-14kg-16kg

The Standard 225-245-325-315-315(3) / 8kg-10kg-14kg

The Sicilian 225-245-255-275-275 / Scaled

OMD 255-255-255-255-255 / 16kg-24kg

Joker 275-315-315-315-335 / 16kg

Coco 105-115-125-135-135 / Scaled

Stephen K. 135-135-135-155-155 / 6kg-10kg

Mike 225-255-275-315-315 / 16kg

Harold 225-235-245-235-235 / BW

 James 205-225-255-275-255/ 16kg-20kg-20kg-20kg-24kg-24kg-32kg

Charlotte 115-115-125-125-135/ purples

Chevy 255(injury) / 16kg-16kg-16kg-20kg-20kg-24kg

Belle 95-95-95-95-105 / purple

Sandy 95-105-115-115-125 / red

Susie 95-105-115-115-135 / purple

Cornbread 255-255-255-275-275-/ 16kg-16kg-20kg-20kg-32kg-24kg

Special K. 225-225-225-245-245

Joey 205-225-225-235-235/ 16kg-16kg-20kg-20kg-24kg-24kg

Carolyn 125-125-125-125-125/ purple

Mighty Mouse 115-120-125-130-135 / 2.3kg-2.3kg-4kg-6kg-8kg

Andrew 225-245-265-285-265 /bw

Chyrissi 145-145-145-145-145 / blue/purple, blue/blue

Stephen 165/ bw

125-125-145-145-145/ red/red. red purple

Stoner 315-345-345-345-345 / 32-42-46kg-48kg

Couchfit 245-265-285-295-265/ BW 4kg, 8kg, 8kg

Jami 115-115-115-115-115/ Purple

Sara 125-145-145-145-145/ red, purple

Joseph 165-185-205-205-205 / 24kg, 24kg, 32kg, 32kg

Will 225-225-245-245-225 / 20kg-20kg-24kg

Lily 125-125-135-145-155 / red

Natalie 125-135-145-155-145 / red 

Tiger 125 145 165-175-175 / bw, 4kg-4kg-4kg-

Slash 105-115-125-135-125 / purple

Ian 165-185-185-185-205-205 / 12kg-12kg-16kg-20kg-20kg

Sarge 125-145-165-170-175 / blue/red, blue, red/purple

Nicole 125-145-155-175-175 / purple

Monkey 145-165-175-175-175 / BW

Rachel 145-165-175-175-175 / Purple & BW

SuperGirl 145-165-175-175-175 / BW

Tom 225-225-205-205-205 / 16-20kg-24kg

Alex 275-295-305-315-325 /  16kg-20kg-24kg

Ashley 125-125-125-125-125 / Green

Abi 95-95-125-175-175 / BW

Rover 225-225-225-225-225 / Purple

Carnivore 315-335-335- 335-315 / 20-24-28-32-38-42kg

Upman 225-275-305-325-325 / 16-24kg

JenKen 85-85-105-105-105-115 / red, purple

Speed Racer 145-145-145-145-175-185

Silverback 315-335-335-335-335 / ??

Charlie 95-95-105-105105 /blue

Counselor 225-265-265-245-205 / 16-24-32

Happy 225-250-285-315325 / 12-12-16-16-24-24

Sam 105-105-105-105-105 / ?

Louisa 125-125-125-125-125 / Blue

Love those Wall Climbs!

Sadly, we say goodbye to Stealthman and K-Belle. Not really goodbye but see you later! You'll be back!!

Today's WOD:

5 Wall Climbs

Row 300m

  

15 Minute AMRAP

Warm-up:

1. Jump Rope 100 singles
2. Row 3 minutes
3. Samson Stretch
4. Shoulder ROM
5. Overhead Squat x10
6. Ham Walk X10
7. Ring Dips x10
8. Skin the Cat x3

MOD:

Row 

Wall Climb

Post-WOD:

30 GHD Sit-ups

Weighted Ring Dips 3-3-3

Roll & Stretch

CFTally Athlete Results:

Brennan 3+5WC   GHD/ Ring Dips Scaled

Standard 5  Ring Dips 10lbs/GHD

Jolly Green 3+WC  Ring Dip Scaled Abmat

Ribberman 4+100m Ring Dips 20-30-35 Abmat

Kim Possible 5+60m Scaled Ring Dips/GHD Scaled

Little "T" 5+3WC Ring Dips/Scaled GHD

Sarge 5+3 PU Scaled/Subbed 

Marianna 4 Scaled  

Q 4+2WC GHD

Mighty Mouse 4+5WC Ring Dips

Brian 3+5 WC / 40-70-95(2)

Stoner 6+5 WC / 45-70-95 (2)

The Sicilian 5 Subbed

Professor 7+2 WC / 45-70-90

Levi 7+120m / 45-65-70

Monkey 2+286m

KitKat 2+245m

U GoGirl 2+4WC

Jason 2+5WC Scaled

Bill 4+3 PU Scaled

JuJu 4+6PU Scaled

StealthMan 3+200m

Kate3+162m

Happy 6+5 WC / 25

K-Belle 3+230m

Kevy 4+5 WC

Only the Most Essential Exercise

Today's WOD:

Back Squat 10RM

  

Followed by:

  

Tabata Sit-up

Warm-up:

1. Row 5 minutes
2. Samson Stretch
3. Hip/Back Extension x10
4. Reverse Hyper x10
5. Hip Mobility/Stretch x10
6. Squat w/Bar x10
7. Squat w/50% x5
8. Squat w/70% x3
9. Squat w/90% x2

MOD:

Back Squat

Post-WOD:

Weighted Ring Dips 5-5-5

Roll & Stretch

CFTally Athlete Results:

The Standard 295-300-300 / 14-14-14-13-12-11-11-11 / 5lbs

Jolly Green 155-165-175 / 14-14-14-12-12-11-11-12 / Blue

Brennan 155-165-175 / 12-10-9-8-8-8-7-8 

Katie 115-125-135 / 17-16-15-15-15-14-14-14 / Purple

Melissa 65-75-55 / 11-11-10-9-10-10-11 / Purple

Brad 155-165-155 / 10-10-11-7-6-7-6-10 / Red

Little "T" 175-165-165 / 12-15-12-12-12-14-12-14 / Strict

Sushi 85-90-95 / 12-13-10-11-11-10-12-10 / Red

Evan 150-160-175 / 12-12-12-12-12-11-11-10 / 35lbs,45lbs

Kim Possible 95-85-85 / 11-13-11-12-10-9-9-9 / Red

Mighty Mouse 80-85-75 / 11-11-10-10-9-10-9-10 / Strict

Happy 225-225-205 / 17- / 35-35-35

Skipper 85-80-80 / 12-11-11-12-11-11-11-11

K-Belle 95-100(9)-102(8) / 14-13-12-12-12-11-13-11 / Purple

Brian 225-205-205 / 14-12-12-12-12-12-12-12 / 25-35-35

Sarge 65-70(6)-65 / 11-12-12-11-11-10-10-10

Rubber 225-225-205 / 14-14-13-14-12-12-12-12 / 25-35-35

Rover 155-165-170 / 12-10-11-10-9-9-8-8 / Red

SusieBurpees 85-80-80 / 11-10-10-9-8-8-8-8 / Purple

UpMan 185-195-205 / 15-15-14-14-13-12-12 / 25-35-35

ron  135-145-165  /  11-12-10-7-5-6-6-6 /

monica 115-125-135 / 15-16-14-13-12-12-12-12 / purple

nick 135-165-175 / 14-15-14-11-14-8-10-9 / blue

Rick  155-175-185 / 16-16-15-15-15-15-14-14 

Evan loves this stuff. Long way from the garage aren't we Evan?

Friday Deadlifts

Today's WOD:

Deadlift 3RM

  

Last on: 11 05 10

  

followed by:

  

25 Handstand EROM Push-ups

15 Ring Dip Weighted

Warm-up:

1. Run 1 Lap <<<
2. Samson Stretch
3. Hip/Back Extension x10
4. Reverse Hyper x10
5. Hip Mobility/Stretch x10
6. Deadlift w/Bar x10
7. Deadlift w/50% x5
8. Deadlift w/70% x3
9. Deadlift w/90% x2

MOD:

Deadlift

Handstand Push-up

Ring Dip

Post-WOD:

Athlete's Choice

Roll & Stretch

CFTally Athlete Results:

Jolly Green 315-350(1)-335

The Standard 365-375PR-380(2)

Joker 360PR-315-315

Nicholas 175-185-235PR

Mariana 100-110-135PR

Joel Q "Q" 250-275-275

Kim Possible 155-162-167

Mighty Mouse 135-143PR-125

Preacherman 240-250-255PR

Amanda U"Go Girl" 195-200-215PR

Kelly B. Practice

Keith 225-275-300PR

JuJu Practice