Shoulders need to be Strong AND Flexible

This stuff doesn't happen in your everyday gym.

Today's WOD:

Skin the Cat 4 reps

Back Lever 4 reps

  

5 Rounds - not for time

  

Last on: 04 26 10

Warm-up:

1. Jump Rope 100 Singles
2. Burpee x10
3. Shoulder ROM
4. Hip/Back Extension x10
5. Pull-up x10
6. Skin the Cat x3
7. Inverted Hold x2

MOD:

Skin the Cat

Back Lever

Post-WOD:

Jump Rope 3 Minute AMRAP

Burpees 3 Minute AMRAP

Roll & Stretch

CFTally Athlete Results:

The Standard 75 DU / 26 Burpees

Jolly Green 277 Singles / 14 Burpees

Tweety Bird 200 Singles / 20 Burpees

Brennan 280 Singles / 28 Burpees

Little T 61 DU / 30 Burpees

Professor 175DU / 39 Burpees

Upman 63DU / 34 Burpees

Happy 99DU / 32 Burpees

Q 245 Singles / 30 Burpees

Marianna 365 Singles / 31 Burpees Scaled

Mikel 135 Singles / 18 Burpees

Mighty Mouse 60DU/ 33 Burpees

Kim Possible 200 Singles / 32 Burpees

Isabella 287 Singles / 15 Burpees

Lizzie 301 Singles / 24 Burpees

Sarge 240 Singles / 18 Burpees

Pink Panther 73DU / 37 Burpees

Rachel 100 Singles / 15 Burpees

Brian 42DU / 23 Burpees

Bill 42DU / 28 Burpees

Monkey 124DU / 26 Burpees

Skipper 291 Singles / 16 Burpees

JuJu 196 Singles / 22 Burpees

Jason 279 Singles / 19 Burpees

KitKat 35DU / 25 Burpees

Susie Burpees 283 Singles / 22 Burpees

French 130 Singles / 5 Burpees

K-Belle 334 Singles / 25 Burpees

RubberMan 102DU / 44 Burpees

Counselor 162DU / 36 Burpees

Kate 232 Singles / 18 Burpees

UgoGirl 90DU / 36 Burpees

Jumping, Cleaning, Dipping

Today's WOD:

45 Doubleunders

45 Squat Cleans 135/95 lbs

45 Ring Dips

45 Doubleunders

For time.

Last on: 01 20 10

Warm-up:

1. Jump Rope 100 Singles
2. Shoulder ROM
3. Samson Stretch
4. Ring Dip x10
5. Hang Clean w/bar x5
6. Squat Clean w/bar x10

MOD:

Doubleunders

Clean

Post-WOD:

Skin the Cat x5

GHR 5-5

Roll & Stretch

CFTally Athlete Results:

Joker 19:16 scaled

Brennan 24:00 scaled

JuJu 22:00 scaled

Rubberman 14:03 scaled

Brad 25:38 scaled

Katie 15:38 scaled

Jennifer 13:22 scaled

Ron 24:52 scaled

Can you move your body?

Mariana never thought she would be skinning-the-cat but here she is!

Today's WOD:

8 Handstand Push-ups

5 Skin-the-Cat

3 Inverted Holds

  

4 rounds NOT for time.

  

Last on: 05 24 10

Warm-up:

1. Jump Rope 100 Singles
2. Sit-up x15
3. Squat x10
4. Hip/Back Extension x10
5. Reverse Hyper x10
6. Shoulder ROM
7. Ring Dip x10
8. Pull-up x10
9. Burgener Warm-up w/bar

MOD:

Handstand Push-up

Skin-the-cat

Post-WOD:

Jump Rope 5 Minute AMRAP

Roll & Stretch

CFTally Athlete Results:

The Standard 4 rounds Scaled / 121DU

Joker 4 rounds Scaled / 50DU

Kim Possible Practice / 20DU

Joel Q. Practice / 425 Singles

Mariana Practice / 359 Singles

Little T 4 rounds Scaled / 106 DU

Sarge Practice / 287 Singles

Keith Practice / 48DU

Mighty Mouse 91DU

Special K 73DU

Brian 4 rounds Scaled / 72DU

Levi 4 rounds / 201DU

Lizzie Practice / 435 Singles

RubberMan 3 Rounds / 108DU

Skipper 3 rounds Scaled / 500Singles!

Counter 3 rounds Scaled / 75DU

Monkey 4 rounds Scaled / 221DU

JuJu Subbed 

Kelly B. 3 Rounds Scaled / 0DU

Wayne 4 rounds / 50DU

Kate 3 rounds Scaled / 409 Singles

Counselor 4 rounds / 202DU

Sushi 3 rounds Scaled / 70DU

Hold on Tight!

Nice back lever!

Today's WOD:

25 Ring Pull-ups

10 Muscle-ups

25 Ring Dips

15 Skin-the-Cat

10 Back Levers

10 Front Levers

  

For time. 

  

Never give up form for time.

Never go to failure on gymnastic moves.

Warm-up:

1. Jump Rope 200 Singles x1
2. Samson Stretch
3. Shoulder ROM
4. Squat
5. Front Squat w/bar
6. Ring Push-up

2 rounds of 10 reps.

MOD:

Muscle-up

Front/Back Lever

Skin-the-cat

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

David C. 40:00 Scaled.

Trey G. 40:00 Scaled.

Melissa Practice

Shawn Practice

Anne Marie Practice

Johnson Practice

Sushila Practice

Lauren Practice

Joel Q. Practice

Shelby Practice

John 24:51

Susie Practice

Levi ?

Shaun 42:26

Keith Practice

Catherine Practice

Sahil Practice

Kelly B. Practice

Susie's having fun!

Another nice back lever. Good assist Shaun!

Getting Stronger

Today's WOD:

Deadlift 5RM

  

Last on: 08 12 10

  

Followed by:

Row 20 cal

15 GHD Sit-ups

  

10 minute AMRAP

Warm-up:

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

MOD:

Deadlift

GHD Sit-up

Post-WOD:

Skin-the-Cat x5

Back Lever x5

Roll & Stretch

CFTally Athlete Results:

Anne Marie 125-130-130 3+7cal

Shawn 270-280-225 3+18cal

Jon 275-295-300 3+row

David C. 320-325-325 4+16cal

Melissa 90-95-100 3

Monica 165-175-185 3+10 sit-ups

Chris 185-165-165 4 +1 sit-up

John subbed 5

Sal 295-315-325 2+20cal

Trey G. 315-345 4+8cal

Anthony 255-255-295 4+20cal

Kim 135-150-155 3

Teresa 120-125-130 3+6cal

Terri 240-245-250 3+7GHD

Liz 165-165-165 3+13cal

Kelly B. 155-175-185(2) 3+11cal

Shaun 285-295-295(2) 4+4GHD

Keith 265-275-285 3+9cal

Rick 275-275-295 4

Catherine 180-180-155 4

Joel 234-240-    3+6GHD

Levi 295-335-335 5+8cal

Johnson 315-335-335 4

Brian 315-315-315 3+row

Susie 90-95-95 2+16cal