Jerks, GHDs, Doubles....then a sled run

Today's WOD:

10 Behind-the-Neck Jerk 95/65lbs

15 GHD Sit-ups

20 Doubleunders

  

15 minute AMRAP

  

followed by:

  

Sled Run for Load

Warm-up:

1. Burpee x10
2. Sit-up x20
3. Jump Rope 2 minutes
4. Hang Power Clean 10 in 10

MOD:

Hang Power Clean 

Behind-the-Neck Jerk

GHD Sit-up

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Ronbo 4 rounds scaled

Special K. 3 rounds

The Sicilain 3 + 10 Jerks scaled

Jessica D. 3 rounds + 30 sit-ups scaled

Becca B. 5 +10 jerks scaled

Joslyn S 2 +9 Jerks scaled

Marcus P. 3 rounds scaled

Terry B 3 + 10DU scaled

John R. 4+4 Jerks

Heath P. 3 rounds

Will B. 5 +4 Jerks scaled

Vista 4 + 5 Jerks  scaled

Tweety Bird 5 + 5 Jerks scaled

Joker 5 + 14 GHD

Rick B. 5+10 Jerks scaled

Samantha G. 3 rounds scaled

Andrew S. 3 + 4 jerks

Matthew K. 3 + 4DU

Tink 3 + 9 Jerks scaled

Belle 3 scaled

Little G. 3 + 3DU 

Char 3+7 Jerks scaled

Jeremy K. 2 + 10 Jerks

Bug 3 + 4 DU

Chance 7+10 jerks

Luisa M. 3 + 9GHD

Thomas W. 2+16DU

Jeanette G. 3+40 singles scaled

Marcelo 3 + 6 Jerks scaled

Rich W. 8+15 GHD 

Jessica 3 + 17 sit-ups scaled

Craig B. 5 + 5 Jerks scaled

Bigfoot 5

Lee D. 4 + 35 sit-ups scaled

Mo L. 3 scaled

Kim Possible 4 scaled

Chevy 7 rounds

Roadrunner 3+2 DU

Erin C. 3 + 5 jerks scaled

Grizz 3 rounds

Thor 3 + 5 jerks

Jeff P. 4 scaled

Professor 5 + 10 jerks

Andres 8 scaled

Sarge 3 + 5 DU

Tara 4 scaled

Charlie 3 + 10 jerks scaled

Mighty Mouse 5 + 4 jerks

Ryan M. 3 + 4DU scaled

Devin 4 + 15DU

Stefan 4 + 24sit-ups scaled

Amish 8+5jerks

Rutrow 4+8 jerks scaled

Corey B. 5 + 10jerks scaled

Lindsey B. 5 + 6 jerks scaled

DJ 4 + 3 jerks scaled

Bridget 4 + 20 sit-ups scaled

Monkey 6 + 14 GHD 

Geoff 7+2 jerks

Slash 3 + 30 situps scaled

Coco 4 scaled

Natalie 4 + 15 sit-ups scaled

Captain 5 rounds

El Diablo 4 + 15 GHD

Karissa 4 + 1 scaled

Cornbread 5 + 55 singles scaled

Casey S. 4 + 5 DU

Brian S. 5 + 15GHD 

Logan J. 4 +20 situps scaled

Wonder Woman 7+ 8 GHD ( most rounds - girl)

Super Girl 6 + 13DU

Carnivore 9+ 7Jerks ( most rounds)

John M. 3 + 2 jerks

Andy O. 8 + 6GHD

Dylan W. 3 + 6 situps scaled

JuJu 5 + 2 jerk scaled

BAMF 6+6 jerks

Dave G. 4 scaled

Jenna M. 5 + 10 Jerks

Joey B. 4 rounds scaled

Ashely H. 4 + 44 singles scaled

Ryan M. 6+5 jerks

Patrick L. 4 + 5 jerks

Darren D. 3 + 10 du scaled

Miquel 4+ 9 GHD

Elizabeth W. 4 + 16sit-ups scaled

What are burpees for anyway?

Today's WOD:

100 Burpees for time.

  

Last on: 11 04 11

  

Time Limit: 18 Minutes

  

Followed by:

  

Weighted Pull-up 3-3-3-3

  

Last on: 11 11 11

  

Optional: Team Sled Run 135/95 lbs

Warm-up:

1. Walking Lunge w/Rotation x10
2. Pull-up  x10
3. Toes-to-Bar x10
4. Hip Extension x10
5. Group: Burgerner Warm-up
6. Group: Clean
7. Clean 10 in 10

MOD:

Burpee

Weighted Pull-up

 

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

David K. 1739 / scaled

Sarge 15:55 / scaled

Ronbo 15:28 / scaled

Steven L. 18:05 / scaled

Will B. 9:56(pr) / 20kg/ 16kg

Bamf 11:06(pr) / bw-6kg-4kg

Special K. 15:06 / 6kg

Jorge C. 11:36 / BW

OMD 6:09 / 20kg-32kg-32kg

Krissy H. 14:40/ scaled

John R. 12:20 / 8kg

Jill R. 14:35 / scaled

Samantha G. 21:35 / scaled

Harold R. 11:48 / 10kg

Tweety Bird 12:57 / scaled

Jenna M. 13:45 / scaled

Stoner 5:58 / 2kg-32kg-32kg

Luisa 11:42 / scaled

Sandy 13:00 / scaled

Merrick 12:01/ 8kg

Vicki 11:25 / scaled

Missy 11:20 / scaled

Joker 8:49 / 14kg

Clara 8:58 / scaled

Charlie 18:49 / scaled

Tiger 7:57 / 10kg

Corey 8:37 / 

Elana 12:58 / scaled

Kristen 7:35 / scaled

Chevy 7:55 / 12kg

Justina 9:04 / scaled

Cornbread 10:44 / 20kg

Mike C. 10:13/ 20kg

Thomas 14:25 / BW

Flex 12:19/ 24kg-32kg-40kg(1)

Ryan 11:52 / 10kg

Reynold 11:24 / 8kg-8kg-10kg

Char 12:09 / scaled

Belle 13:11/ scaled

Natalie 12:49 / scaled

Mighty Mouse subbed / 10kg10kg-12kg(1)

Jaimi 9:47

Will J. 7:57

Jeff F. 8:58 / 6kg-6kg-6kg

Standard 14:36/ 

Thor 10:09 / 8kg-8kg-8kg

Bigfoot 4:48 -best male time /16kg-16kg-20kg

CoCo 13:43/ 

Quentin 8:40/

Logan 10:30

Chris W. 10:04/ BW

Andrew W. 7:57/

Allison J. 13:53/ scaled

Monkey / 8:56/ BW

Burpees 11:30/ scaled

Justin B. 6:13 / 16kg-14kg

Rick B. 8:06 / BW, 10kg

Paul H. 12:17/ BW-8Kg

Slash 12:50/ scaled

Michael J. 13:29/ 12kg

Karissa 12:46/ scaled

Danny 8:09/ 20kg-20kg-20kg

Captain 9:59/ 

Andy 6:15(jpr)/ 20kg-20kg-24kg

Brian 8:30/

Lindsey 12:25/ scaled

Chris 13:12/ scaled

Robert 13:00/ 6-8-10kg

Darren 18:00 scaled

Andres 13:37/ scaled

Wonderwomen 9:32/ BW

Firecracker 7:24/ best girl time

Geoff 7:47/ 16kg-16kg-16kg

Chris B. 10:58/

Jay 11:46 / BW

Squatting and Benching

90 lbs isn't enough for Joker. No!

Today's WOD:

Back Squat 5-5-3-3-2-2

Last on: 08 16 11

 

Bench Press 7-7-5-5-3-3

Last on: 07 26 11

 

Followed by:

Sled Run x2 90/60 lbs

Warm-up:

1. Bear Crawl x4 (long side)
2. Shoulder ROM
3. Hip Extension x10
4. Reverse Hyper x15
5. Warm up each movement.

MOD:

Back Squat

Bench Press

Post-WOD:

CFTally Athlete Results:

Will B. 135-165-175-185-195 / 135-155-175-185-205(1)-185

bamf 135-165-185-205-215 / 135-155-165-185-195(1)

Sicilian 135-165-225-225-275-305 / 185-215-225-225-245-275(0)

Sarge 105-105-125-130-145 / 55-55-60-60-60-60

Stoner 275 / 225(4)-235(4)-235(4)

Joker 225-245-265-285-315-335(0) / 135-155-195-205-225-245(0)

Andy 135-135-155-175-175-205 / 135-135-155-155-175-185

Stephen K. 95-95-105-105-135(1) / 95-125-135(2)

Olivia 55-55-60-60-65-65/ 45-50-50-50-50-55

Kristen 80-80-90-90-100-105 / 45-55-60(1)-50-55(2)-55(0)

Justin 205-205-225-245-255-255 / 185-185-205(4)-205(4)-221(1)-205

OMD 185-205-225-235-245-255(1) / 155-165-185-195(4)-205(2)

Belle 85-90-95-100-105 / 50-50-60-65-70

Charlotte 85-90-95-100-105 / 50-50-60-70

Mr. Clean 135-135-155-155-165-165 / 95-15-135-135-165

Louisa Practice/ 50-50-60-65-65-60-60

Couchfit 225-235-245-265-275-285 / 185-1095-205-215-225-230

Andrew Practice / 95-115-135-165

Flex 185-185-225-225-245-250 / 135-165-185-205-245-275

Big Foot 165-175-195-195-205-215 / 155-155-165-135-145-155

James 155-175-185-205-205-025-215 / 175-185-185-155-155-175

Professor 185-185-205-225-225-225 / 135-155-185-205-225-225

Will 185-185-205-205-215-215 / 155-155-165-165-135

Courtney 85-95-105-115-125-125 / 55-65-75-85-95-100

Sandy 85-95-95-95-105(0) / 55-65-70-75-70-80

Cornbread 255-255-255-255-255 / 115-115-125-125-125-125

BMR 85-105-115-125-135-135 / 65-75-85-95-100-100

Sara 85-105-115-125-125-125 / 60-65-70-75-80-80

Tuffy 105-110-115-120-125-130 / 60-65-70-75-80-80

Susie Burpee 85-90-95-100-100 105(1) / 55-60-65-70-75(1)

Lauren 85-95-105-115-120 / 60-65-70-75-80

Chryssi 85-85-95-95

Stephen 135-155-165-175-185

Alex 225-235-255-275-315(1)

Zack 225-235-255-275-315-345

Counselor / 185-185-215-225-245-250(2)

Slash 65-75-80-85-90-95 / 55-60-65-60-60-60

Mike 185-185-195-195-205-205 / 135-135-140-145-140-140

Danny 185-185-195-195-195-205 / 115-115-125-115-125-125

Nicole 105-115-120-125-135-140PR / 55-65-75-80-85

Firecracker 125-145-155-165-175 / 65-75-85-85-95-95

SuperGirl 105-125-145-145-145-150 / 65-65-75-80-85-85

Carnivore 205-235-255-265-285-295(0) / 135-165-175-185-195-205

Joseph 135-155-175-175-185-185 / 135-155-175-185-195-205

Jumping Up, Slamming Down, Handstands and Sleds!

That says it all!

Today's WOD:

10 Box Jump 24/20"

10 Slam Ball 25/15lbs

  

5 Minute AMRAP

  

followed by:

  

Volume Work:  Handstand Push-ups

Warm-up:

1. Jump Rope 3 Minutes
2. Shoulder ROM
3. Back Extension x10
4. Push-ups x15
5. Group Burgener x2

MOD:

Box Jump

Slam Ball

Handstand Push-ups

Post-WOD:

Partner Sled Pull/Push 225/160 lbs x2

Roll out

CFTally Athlete Results:

Jolly Green 3+7 Slamballs / 20 scaled/ 6:37

BAMF 4 +2 Box Jumps / 20 scaled / 6:37

Joker 4+9 Slamballs / 20 scaled / 4:39 

Tweetybird 4+5 Slamballs / 20 scaled 

Andy 5 + 4 Slamballs/  20 / 4:39 

Patrick 5 + 6 Box Jumps / 20 / 5:13 scaled

Ian 5 + 3 Slamball / 20 Scaled / 6:50 

Marcello 4 / 20 Scaled / 6:50

Sweet Tea 5 / 20 Scaled/ 3:30 scaled 3 person/distance

Nicole W. 3 Scaled / 20 Scaled / 3:30 scaled 3 person/distance

Tom 3 + 4 Box Jumps / 20 Scaled/ 3:30 scaled 3 person/distance

Kitkat 5+5 Step-ups Scaled/ 20 scaled 

Anne 2 (DNF-injury)

Nikki 4 / 5 Scaled/ 2:12 scaled (3 person)

Zack 5+2 box jumps / 20 / 2:48

Wonderwoman 5+10 Box Jumps+ 2 Slamballs / 20 Scaled/ 2:12 scaled 3 person

Phillip 5 + 6 Box Jumps / 80/ 2:48

Counsellor ? / 20

Matt 3+10 Box Jumps /20 Scaled/ 2:12 Scaled 3 person

Abi 5+3 Box Jumps / 20 Scaled/ 3:45

Tony 6 Scaled/ 20 Scaled/ 2:50

Danny 5+1BoxJump / 20 Scaled/ 2:50

Nicole 4+2 Box Jumps / 20 Scaled/ 3:24 Scaled 3 person

JenKen 5 / 20 Scaled / 3:24 Scaled 3 person

JuJu 4+3 BoxJumps / 20 Scaled 3:24 Scaled 3 person

Getting it up there the efficient way

Today's WOD:

Clean & Jerk 3-3-3-3-3

  

Last on: 06 01 11

  

30 minute limit.

Warm-up:

1. Row 3 Minutes
2. Squat Stretch
3. Shoulder ROM
4. Reverse Hyper x10
5. Rack Stretch

MOD:

Clean & Jerk

Post-WOD:

Sled Run 90/60 lbs 2 efforts record best time.

Stretch: Athlete's Choice

CFTally Athlete Results:

Patrick 95, 115, 135, 145, 155 / 23.4

bimf 95, 95, 95, 95, 105 / 26

The Standard 145, 155, 175, 195, 185 / 23.2

Jolly Green 115, 115, 115, 125, 135 / 29.5

Ashley 60, 65, 70, 75, 65 / 44.9

Rubberman 155, 185(F), 165, 165 / 27

Andy 75, 95, 105, 115, 125 / 26.4

Tweety Bird 45, 55, 60(F), 55, 55 / 1:04

Carnivore 165-175-185(2) 185-195(2) / 25

CouchFit  135-135-140-140-140-145 /25

Ox 135-165-185-195(1)-195(1) / 25

Cornbread 95-115-115-115-115 / 26

Chavez 115-115-135-140-145 / 24

Kim Possible 65-65-65-65-65 /54

Lindsey Practice / 55

Alisa 55-55-55-55-55 / 39

Susie Burpees 65-65-65-60-60 /56

Mighty Mouse 75-75-80-80-85

Flex 115-115-135-135-155 / 27.6

Guru 115-135-145-155-165 / 24.3

Traci 55-65-75(F)-75-75 / 32

Joe 95-115-125-125-135 / 29

Stoner 135-165-185-205-225 / 23.2

Monkey 85-95-95-100-105

Rachel 65-75-75-85-95 / 29

Lauren 25-45-55(F)-45-45

Nikki 65-65-75-85-75 / 38

Professor 135-155-165-155(1)-135 / 22.8

KitKat 65-65-70-70-65 / 48

Allyson 65-65-75-75-85 / 39

JuJu 55-55-60-60-65 / 50

Upman 135-185-195-205-225(1) / 21

Counselor 125-135-145-155-155 / 24

Danny 115-125-135-135-145 / 24

Nicole 65-75-80-85-90 / 38

Speed Racer 75-85-95-105-95 / 31

Emory 95 / 33

Aislinn 85-95-95-100-105

Devin 135-165-165-185-165 / 23

Catherine 55-55-60-60-60 / 52