One Thing at a time . . .

A Big Deal: Melissa jumping on a 20" box!

Another Big Deal, Skipper jumping on a 20" box!

Today's WOD:

50 Kettlebell Swings 24/16kg

50 Push-ups

35 Box Jumps 28/24"

35 Knees-to-Elbows

20 Steps Walking Lunge RH Up 45/25lbs db

20 Steps Walking Lunge LH Up 45/25lbs db

20 Weighted Sit-ups 45/25lbs

15 Ring Dips

15 Pull-ups

  

For time.

  

Last on: 04 09 10

Warm-up:

1. Run 1 Lap
2. Kettlebell Swing x10
3. Burpee x5
4. Hip/Back Extension x10
5. Walking Lunge x15
6. Shoulder ROM
7. Samson Stretch

MOD:

Kettlebell Swing 

Walking Lunge Steps

Post-WOD:

Squat Hold 3 minutes

Roll & Stretch

CFTally Athlete Results:

Brandi 24:04

The Standard 23:59

Joker 17:16

Melissa 19:01 Scaled

Professor 15:00PR

Wayne 24:58

Mighty Mouse 25:25 Scaled

Kim Possible 21:10 Scaled

Sahil 24:30 Scaled

Skipper 25:29 Scaled

Counter 30:58

Rover Subbed

UpMan 22:14

Counselor 17:04

Monica 23:21 Scaled

Speed Racer 25:10 Scaled

Happy 15:26PR

Holy Tabata Batman!

The boys getting those squats!

Today's WOD:

Tabata You Gotta be Kidding me!

  

Wall Ball 20/14 10ft Line

Pull-ups

Squats

Sumo Deadlift High pull 75/55 lbs

  

4 Consecutive Tabatas.

Score by totaling all reps.

  

Last on: 3 18 10

Warm-up:

1. Run 1 Lap
2. Samson Stretch
3. Good Morning w/bar
4. Sit-up
5. Push-up to Side Plank
6. Wall Ball 
7. Pull-up
8. Squat
9. SDLHP w/bar

1 Round of 10 Reps

MOD:

Wall Ball

Sumo Deadlift High Pull

Post-WOD:

Squat Hold 5 minutes

Roll & Stretch

CFTally Athlete Results:

Jolly Green 52 + 36 + 85 + 40 = 213

The Standard 83 + 47 + 111 + 56 = 297

Stoner 77 + 53 + 75 + 30 = 235

Brandi 56 + 28 + 79 + 35 = 198

Monica 24 + 34 + 125 + 41 = 224 Scaled

Kim Possible 42 + 41 + 102 + 58 = 243 Scaled

Keith "Tiger" 56 + 23 + 84 + 38 = 201 Scaled

Joel Q. 55 + 40 + 80 + 40 = 215

Mighty Mouse 53 + 47 + 107 + 34 = 214 Scaled

Special K 60 + 35 + 100 + 40 = 235 Scaled

Little T 57 + 58 + 115 + 64 = 294PR

Sarge 5 + 72 + 55 + 35 = 167 Scaled

Brian 55 + 47 + 109 + 50 = 261PR

Erick 41 + 20 + 47 + 16 = 124 Scaled

Sahil 48 + 42 + 110 + 42 = 242

RubberMan 58 + 54 + 123 + 51 = 286

Skipper 32 + 20 + 60 + 23 = 135 Scaled

Counselor 55 + 75 + 87 + 8 = 225

Catherine 40 + 18 + 89 + 34 = 181

Kelly B. 19 + 45 + 92 + 44 = 200 Scaled

Squats and Sit-ups

Do anything for 5 minutes and it can be excruciating!

Today's WOD:

Back Squat 3RM

  

Last on: 10/05/10

  

Followed by: 

  

Tabata sit-ups

Warm-up:

1. Run 1 Lap
2. Hip/Back Extension
3. Samson Stretch
4. Reverse Hyper x10
5. Hip Swing
6. Back Squat Hold w/bar 3x5
7. Back Squat w/bar 3x5
8. Back Squat 50% x5
9. Back Squat 70% x3
10. Back Squat 90% x2

MOD:

Back Squat

Post-WOD:

Squat Hold  5 minutes

Roll & Stretch

CFTally Athlete Results:

Stoner 250-255(1) 255(m)  / 10

Standard 345-355-355 / 11

Brandi 150-160-165 / 10

Joker 300-315-320PR / 10

Shelby "RUSerious!" Practice / 8

Melissa 80-80 / 9

Kim Possible 85-90-95 / 9

Joel Q. 225-235-345 / 7

Levi 245-255-260 / 9

French 225-225-225  / 6

Sahil 145-155 165(M) / 11

Professor 225-245-255(1) / 15

Trey "Happy" 225-245-255  / 16

Teresa (MM) 100-105-107 / 9

Lizzy 55-60-65 / 11

Isabella 115-120-120 / 8

Shaun 250-255PR-245 / 11

Brian 225-245-225 / 11

Kelly 120-125 /11

Sal Subbed 7

Terri 200-215PR-215 (2) / 9

Catherine 120-125-125 / 14

Bill L. 180-195-205PR / 13

UpMan 305-315PR-325(2) / 12

SusieBurpees 95PR-95-95 / 9

Monkey 145-155-160PR / 12

Counselor 205-225PR-225 / 13

Kate 105-105-105 / 11

Red 245-255-260(2) / 5

Keith 205-225-245 / 13

Monica 165-175(2)-175(2) / 11

Rachel 65-75-75 / 6