Leg Burner!

Lift:

Back Squat

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

Run 1 Mile

100 Doubleunders

50 Squat Jumps

  

For time.

Time Limit: 20 Minutes

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder Swing x10

MOD:

• Back Squat
• Pose Running
• Jump Rope
• Squat Jump

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Travis D. 12:07 RX

John R. 16:08 RX

Special K. 17:45 RX

Steve L. 20:30

Joker 13:27 RX

Joslyn 18:26 RX

Standard 19:58

Brett S. 16:06

Marc 16:38 RX

BAMF 14:29 RX

OMD 9:17 RX

Kelsey 1920

Rick B. 13:06

Elisa 20:00

Luisa 18:45 RX

Ryan V. 17:12 RX

Michael J. 12:01 RX

Ashley D. 19:52

David L. 17:02

JOhn K. 10:23 RX

Sara 18:40

Sal 16:25

Matt K. 16:03

James 16:03

Lindsey 15:45

Professor 13:40 RX

Mitch 17:09 

Bug 19:41 RX

Sam D. 14:55 

Core B. 17:54 RX

Kim Possible 16:42 

Jad 20:00

Shann 18:34

Chevy 1:03 RX

Jenna H. 20:00

Alex B. 16:15

Tanner L. 16:40 RX

Kevin C. 20:00

Merrick S. 11:48 RX

Ashley H. 16:57

Matt H. 18:99

Traci B. 14:40 RX

Jeremy J. 15:23 RX

Brigette M. 13:05

Erin M. 18:55 RX

Cindy M. 19:10

Jason R. 16:22 RX

Dan S. 15:24 RX

Daniel R. 13:00

Liz H. 12:30 RX

Will J. 10:53 RX

Jimbo 11:20 RX

Chris K. 17:10

Lindsey B. 13:49 RX

Slash 17:48

MG. R. 18:18

Dave G. 13:08 RX

Lyndsey F. 19:40

Carnivore 8:49 RX (fastest time)

Harold R. 14:59RX

Firecracker 12:30 rx

Sonic 12:09 rx

James L. 10:52 RX

Andy O. 10:42 RX

Juju 17:08 RX

Collin L. 13:56 RX

Heather S. 14:02 RX

Aaron D. 16:32 

Brian C. 13:40

John M.  (godfather) 12:48 RX

David G. 14:21 

Elizabeth W. 20:00 

Paul H. 20:00

Ellyott C. 11:36 RX

Kari L. 12:21

Perry B. 12:05 RX

Jackie A. 17:30

Getting Ready for the Open?

Today's WOD:

CF 2011 Open WOD

  

30 Doubleunders

15 Power Snatches 75/55lbs

  

10 minute AMRAP

  

Last on: 03 16 11

  

Followed by:

  

Alternating Tabata

Toes-to-Bar & Squat Jump

Score total reps.

Warm-up:

1. Dumpster Dash
2. Shoulder ROM
3. Skin the Cat x3
4. Chin-up x9
5. Group:Power Snatch
6. Power Snatch 10 in 10

MOD:

Power Snatch

Toes-to-Bar

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joslyn 1 Scaled / 82 Scaled

Ronbo 3 Scaled / 74 Scaled

Steven L. 2+4PS Scaled / 70 Scaled

Becca 2+10 PS scaled/ 114 Scaled

Will B. 2 / 91

Bamf 4+9DU / 80

Fuma 3 Scaled/ 71

Krissy 3+10 Scaled/ 75 Scaled

Andrew S. 3 Scaled/ 84 Scaled

OMD 3+2PS / 126

David W. 3 Scaled/ 72 Scaled

Chance 4+PS/ 100

David K. 2+25 Scaled/ 72 Scaled

Andres 2+12PS Scaled/ 79 Scaled

Tweety Bird 2+5PS Scaled/ 8 Scaled

Harold 2+85 Scaled/ 67

Matthew 2+3PS Scaled/ 51

Stoner 5+5PS/ 109

Sandy 2+10PS Scaled/ 61 Scaled

Joker 3+6PS / 89

Olivia 3 Scaled/ 51 Scaled

Luisa 1+2PS Scaled/ 56 Scaled

Jaimi 2+13DU / 65

Tiger 3+30DU/ 84

Chevy 4+22DU/ 92

Mighty Mouse 3+4PS/ 97

CoCo 2+5PS Scaled/ 63

Belle 2+65 Scaled/ 70

Missy 3+52 Scaled/ 65

Kirby 2+100Scaled/ 65

Big Foot 2+5DU Scaled/ 124

Reynold 2 Scaled/ 79

Tom 2 Scaled/ 71

Ryan 2+15singles Scaled/ 78

Justin 6+30DU/ 85

Kristen K. 3+6PS Scaled/ 80

Carlos 3+80 Scaled/ 81

Quentin 3+5PS/ 75

Merrick 3+4DU/ 90

Daniel T. 2+20singles Scaled/ 50

Kendall 3+25 Scaled/ 80 Scaled

Vicky 3+11PS Scaled/ 89 Scaled

Standard 4/ 60

Natalie 2+23DU/ 74 Scaled

Slash 2+3PS Scaled / 74 Scaled

Patrick 2+3PS/ 77

Brian S. 3+3DU/ 80

Andrew W. 3+75 Scaled/ 84

Logan L. 5 Scaled/ 60

Tanner J. 2 Scaled/ 65 Scaled

Elana 2+120 Scaled/ 74 Scaled

Super Girl 3+30DU / 89

Andy O. 4+9DU/ 95

Corey 3+70 Singles Scaled/ 68

Lindsey 3+2PS Scaled/ 77 Scaled

Danny 4+20DU/ 100

Captain 3+3DU/ 74

Carnivore 6+10PS/ 95

Michael 3+50 Scaled/ 82

Firecracker 4+30DU/ 115 

Jenna 3+55 Scaled/ 78 Scaled

Monkey 4+30DU/ 92 

Geoff 5+5DU/ 86

Chris 3+1DU/ 80

Paul 2+6PS Scaled/ 86 Scaled

Jimbo 4+8PS/ 

Ana 4+4 Scaled/ 82

Thomas 3+1PS Scaled/ 70

Elizabeth 2+60 Scaled/ 66 Scaled

Andres 2+9 Scaled / 74 Scaled

Nikoleta 2 Scaled /30 Scaled

Brian 3+16PU /51

Devin 3+10/ 124