We like it Heavy

Today's WOD:

Deadlift 3RM

  

Last on: 04 07 11

  

Only three attempts and do not lower the weight.

  

Weighted Bar Dips 3-3-3

Warm-up:

1. Row 3 Minutes
2. Squat Stretch
3. Shoulder ROM
4. Reverse Hyper x10
5. Hip Extension x10
6. Warm-up each movement.

MOD:

Deadlift

Bar Dip

Post-WOD:

Personal Challenge Work

Stretch: High Hammie

CFTally Athlete Results:

Lily 135-165-175 / Scaled

Professor 315-335-345(1) / 48-48-56 kg

bamf 275-285-285 / Scaled

Phillip W. 185-205-225 / 10-25-35 lbs

Andy 245-265-305 / 25-45 lbs

Patrick 275-315-335 / 32-32-32 kg

CouchFit 275-315-335(1) / 8-10-12 kg

Mr. Clean 225-255-285 / 10-15-20 kg

Kim Possible 125-145-155 / Scaled

Tuffy 165-170-175 / Scaled

Ox 335-355PR-335 / 16-24 kg

Mighty Mouse 135-145-146PR / 4-6 kg

Tom 185-205-225 / bw

Zach 315-365-415(1) / 12-20-24 kg

Aislinn (Wonder Woman) 170-180-190 / 2.5 lbs

Anne 85-105-135 / Scaled

Rubberman 315(2)-315-295 / 20-24 kg

Flex 315-335-365(1) / 20-32-52 kg

Abi 185-235-265 / 8 kg

Stoner 315-405-415(1) / 32-53 (2) kg

Devin 325-365-385(0) / 20-32 kg

Counselor 295-345-350 / 20-32 kg

Rover 275-295-345 / bw

Coco 125-145-155 / Scaled

JuJu 95-105-115 / bw

Jimbo 255-275-305 / 20-24-32 kg

Danny 225-255-275 / 20-20-24 kg

Nicole 155-175-185 / bw

Matt 135-135-135 / Scaled

Speed Racer 155-175-195(2) / bw-4-6 kg

Christina 75-95-95 / Scaled

Running and Gymnastics

Our girls do real push-ups!

Today's WOD:

50 Ring Dips

Run 400m

50 Push-ups

Run 400m

50 Handstand Push-ups

Run 400m

  

For time.

Warm-up:

1. Row 2 minutes
2. Shoulder ROM
3. Pose: Wall Drill 2x20
4. Walk: Outside,Inside,Heel, Toe

MOD:

Ring Dip

Pose Running

Handstand Push-up

Post-WOD:

Personal Challenge Work

Stretch: High Hammie

CFTally Athlete Results:

Bill 29:50 Scaled

Ashley 30:21 Scaled (First WOD!)

Laura 33:15 Scaled

Tweety Bird 30:44 Scaled

Lauren 35:21 Scaled

Valerie 35:20 Scaled

Professor 24:37

Charlotte 27:10 Scaled

Karen 29:32 Scaled

Ox 32:28 Scaled

Joker 22:38 Scaled

Kaveman 24:44 Scaled

Special K 32:50 Scaled

Mighty Mouse 29:48 Subbed

Rubberman 21:37 Scaled

Zach 23:42 Scaled

Rover 34:11 Scaled

Kyle 17:37

Eddie 35:30 Scaled

Emory 23:43 Scaled

KitKat 27:09 Scaled

Jason 33:06 Scaled

Stoner 20:14

Susie Burpees 26:47 Scaled

JuJu 32:14 Scaled

Counselor 25:10 Subbed

Danny 35:13 Scaled

Nicole 33:13 Scaled

Thad 34:14 Scaled

Monkey - Subbed 

Time for Jackie

Today's WOD:

Jackie

  

1,000m Row

50 Thruster 45/35 lbs

30 Pull-ups

  

For time.

  

Last on: 10 11 10

Warm-up:

1. Run 400m
2. Hip Extension x10
3. Reverse Hyper x15
4. Shoulder ROM
5. Burgener Group x2

MOD:

Rowing

Thruster

Kipping Pull-up

Post-WOD:

Personal Challenge Work

Stretch: High Hammie

CFTally Athlete Results:

Bill 14:24

Ox 12:26

The Standard 9:48

Valerie 12:45 Scaled

Joker 9:47

Tweety Bird 12:59 Scaled

Lauren 13:05 Scaled

Monkey 10:14PR

Professor 7:43

CouchFit 10:44 Scaled

Emery 12:45 Scaled

Carnivore 7:26

Kyle 9:26

Guru 11:42 Scaled

Zach 10:36PR

Anne 13:57

Taylor 14:05

UgoGirl 12:00PR

Eddie 23:07 Scaled

Abi 10:45

Stoner 7:43

Alex 10:45 Scaled

Susie Burpees 12:49 Scaled

Catherine 13:35 Scaled

Ian 14:19 Scaled

Speed Racer 12:51

Counselor 9:18

Brian 10:17

JuJu 13:46 Scaled

Nicole 14:23 Scaled

Danny 8:58

Aislinn 15:44 Scaled

For Forrest

U.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan when the helicopter he was in crashed. He is survived by his wife Ana, his son Luke, his parents, Sue and Richard Leamon, and his sister Heather. 

Today's WOD:

Forrest

  

20 L Pull-ups

30 Toes-to-bar

40 Burpees

Run 800m

  

Three rounds for time.

Warm-up:

1. Walking Lunge x10
2. Rack Stretch
3. Front Squat w/bar x10
4. Clean 5 in 5
5. Pose: Wall drill 2x20
6. Pose: Foot Pull x2

MOD:

L Pull-up

Toes-to-bar

Pose Running

Post-WOD:

Stretch: High Hammie

CFTally Athlete Results:

Robert 48:57 Scaled

Ronbo 45:05 Scaled

Jolly Green 48:16 Scaled

Joker 40:05 Scaled

Valerie 42:24 Scaled

Tweety Bird 40:53 Scaled

Mr. Clean 41:02 Scaled

Theresa 40:44 Scaled

Couchfit 49:00 Scaled

Aislinn 45:15 Scaled

Cornbread 45:58 Scaled

Special K. 18:00 Scaled

Brian 41:00 Scaled

Mighty Mouse 47:23

Leela 37:28 Scaled

Jorge 36:20 Scaled

Monkey 47:18 Scaled

Brad 52:55 Scaled

Stoner 37:34

Professor 36:19

Nick 49:50 Scaled

Zach 48:22 Scaled

Anne 30:30 Scaled

Marcelo 29:20 Scaled

Catherine 56:46 Scaled

Guru 35:30 Scaled

Speed Racer 47:44 Scaled

Ugogirl 47:02 Scaled

Carnivore 32:30

Jason 41:26 Subbed

KitKat 47:27 Scaled

Counselor 43:20

Abi 42:44 Subbed

Danny 45:35

Nicole 47:12 Scaled

Jimbo 41:00

Eddie 54:36 Scaled

Snatching and Pushing

Contemplating the sled.

Today's WOD:

8 Power Snatch 75/55lbs

8 Push-ups

8 min AMRAP

  

Immediately followed by:

100 Doubleunders 

  

For time.

Warm-up:

1. Jump Rope 2 Minutes
2. Hip Extension x15
3. Reverse Hyper
4. Shoulder ROM
5. Hang Power Snatch w/bar x10
6. Power Snatch 10 in 10

MOD:

Power Snatch

Doubleunder

Post-WOD:

Sled run to Stop Sign x2

Stretch: High Hammie

CFTally Athlete Results:

Bill L. 5 rounds Scaled / 6:45 / 0:55

Cornbread 5 rounds Scaled / 6:37 / 1:00

Ronbo 6 rounds Scaled / 5:21 / 1:16

Jolly Green 7 rounds + 1 HPS Scaled

Rubberman 7 rounds + 6 PS / 2:24 / 1:00

Valerie 4 rounds / 3:21 Scaled / 1:22

Monkey 5 rounds + 8 PS / 2:33

Special K 4 rounds

Mighty Mouse 5 rounds+1PS/4:14

Mr. Clean 5 rounds+1PS/6:33

Kim Possible 5 rounds+2PS/5:36 scaled/subbed

Professor 8 rounds + 3PS / 1:36 / :50

Theresa 4 rounds + 8PS /  5:00 Scaled / 1:50

Levi 8 rounds + 4PU / 1:56 / :50

Zach 7 rounds + 2PS / 5:41 / :57

Anne 5 rounds Scaled / 5:00 Scaled / 1:59

UpMan 8 rounds + 4PS / 4:21

Taylor 4 rounds + 3PS Scaled / 4:30 Singles

JuJu 6 rounds Scaled / 4:50

Abi 4 rounds Scaled / 3:32

Lauren 3 rounds + 3PS / 4:58 Singles

Susie Burpees 4 rounds + 2PS Scaled / 5:12

Jorge 7 rounds / 2:45

Ugogirl 8 rounds +2 PU / 2:29 / 1:06

Thad 5 rounds + 6 PU / 7:00 singles / 1:00

Heather 5 rounds Scaled / 4:00 singles / 1:17 (First WOD!)

SpeedRacer 5 rounds + 5PS / 5:08 / 1:04

Alex 7 rounds / 6:50 singles / :48

Brian 7 rounds / 5:00 / 1:05

Kaveman 8 rounds / 5:17 singles / :54