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

Time to Row and to Doubleunder

Never too young to start!

Today's WOD:

Row 10 minutes AMRAP

Doubleunders 10 minute AMRAP

  

Total for score.

  

Last on: 10 07 10

  

Warm-up:

1. Row 3 minutes x1
2. Jump Rope 100 singles x1
3. Samson Stretch
4. Hip/Back Extension
5. Sit-ups
6. Front Squat w/bar
7. Push Press w/bar
8. Ring Dips 

2 rounds of 10 reps.

MOD:

Row

Doubleunders

Post-WOD:

Run 800m for time.

Roll & Stretch

CFTally Athlete Results:

The Standard 2708 + 180DU = 2888 / 4:09

Brennan 2148 + 547 Singles = 2745 Scaled / 4:28

Professor 2450 + 387DU = 2837 / 3:32

Jolly Green 2294 + 443 Singles = 2737 Scaled / 4:16

The Sicilian 2124 + 60 Singles = 2184 Scaled

Wayne "Cowboy" 2353 + 500 Singles = 2853 Scaled / 4:14

UpMan 2479 + 173DU = 2552 / 4:41

Mighty Mouse 1880 + 183DU = 1963

Preacher 2311 + 200 = 2511 / 3:45

Kim Possible 2126 + 820 Singles Scaled = 2946 / 4:59

Sarge 1842 + 563 Singles = 2455 Scaled 

Monkey 1897 + 299DU = 2196

Bill 2260 + 149DU = 2409 / 5:33

Brian 2291 + 73 = 2364 / 4:28

Jason 2159 + 667 Singles = 2826 Scaled / 4:41

Skipper 2023 + 811 Singles = 2834 Scaled / 4:50 (Skippers' last CrossFit! :-()

JuJu 1911 + 875 Singles = 2786 Scaled / 4:50

UgoGirl 2152 + 362DU = 2514 / 3:52

Rachel 1882 + 398 Singles = 2370 Scaled / 5:46

Happy 2565 + 82DU = 2647 / 3:07

Rubber 25:08 + 233DU = 2741 / 3:25

Counselor 2272 + 309DU = 2581 / 3:56

A Row, A Bench, Chins and Rings

While we are after everyone to CrossFit we don't have CF Pets yet!

Today's WOD:

Row 1,000m

  

Followed by:

  

30 Bench Press 80% Bodyweight

25 Chin-ups (strict)

20 Ring Dips

  

For time.

Warm-up:

1. Row 4 Minutes 1x
2. Squat x15
3. Push-up x10
4. Shoulder ROM
5. Chin-up x5
6. Ring Dip x5
7. Hip/Back Extension x10

2 rounds

MOD:

Row

Bench Press

Chin-up

Post-WOD:

Athlete's Choice

Roll & Stretch

CFTally Athlete Results:

Bennan 18:20 Scaled

Jolly Green 15:08 Scaled

Joker 9:84

UgoGirl 13:51 Scaled

Stoner 9:59(best time)

Happy 13:02

Jimmy 22:10 Scaled

Mighty Mouse 5:44 Scaled

Kelly G. 20:03 Scaled

Mikel 14:28 Scaled

Chris 18:10 Scaled

Brad 15:34 Scaled

Shaun 13:54

Q. 20:00

K-belle 21:15 Scaled

Preacherman 17:34

Upman 14:29

Rachael 14:10 Scaled

Skipper 15:54 Scaled

Bill 15:38 Scaled/subbed

Something to get the New Year started

Happy hitting the mark.

Today's WOD:

50 Burpees

Row 1,000m

50 Wall Ball 20/14 lbs 10'

  

For time.

Warm-up:

1. Jump Rope 100 singles
2. Burpee x5
3. Wall Ball x5
4. Hip/Back Extension x5
5. Squat x5
6. Shoulder ROM
7. Samson Stretch

MOD:

Rowing

Wall Ball

Post-WOD:

Weighted Pull-ups 5-5-5

Roll & Stretch

CFTally Athlete Results:

The Standard 12:29 / 10 lbs

Jolly Green 22:27 Scaled / 10 lbs

Joker 12:18 / 20 lbs

UgoGirl! 12:18 / Purple

Kev 16:59

Special K 17:32

Professor 12:05 / 45-70-60(6)

Q 13:03 / 45 lbs

Katie 13:03 / Strict

Brad 15:35 / Strict

Kelly G. 19:50 / Purple/Orange

Mariana "Mrs Q" 17:15 Scaled / Red

Sarge 20:49 Scaled / Grey

Mighty Mouse 15:48 Scaled

Rubber 12:45 Subbed / 35 lbs

Skipper 24:47 Scaled / Red/blue

Rover 18:05 / Blue/Red

K Belle 25:37 Scaled

Brian 14:30 / 45 lbs

KitKat 20:42 / Strict

JuJu 22:37 Scaled / Red

Jennifer 16:14 Scaled / Blue

StealthMan 15:47 / 10 lbs

Happy 13:24 / 25 lbs

Keith 16:25 / 10 lbs

Rowing, Push-ups, and GHD Sit-ups

Today's WOD:

Row 500m

50 Push-ups

25 GHD Sit-ups

  

3 Rounds for time.

Warm-up:

1. Row 3 minutes
2. Hip/Back Extension x10
3. Shoulder ROM
4. Push-up to side Plank x5
5. Walking Lunge x10
6. Sit-up x10

MOD:

Rowing

GHD Sit-ups

Post-WOD:

Trainers Choice

Roll & Stretch

CFTally Athlete Results:

Brad 28:30 scaled

Katie 26:39 scaled