Then Doubleunders

Today's WOD:

50 Doubleunders

15 Shoulder Press 95/65 lbs

40 Doubleunders

20 Push Press 95/65 lbs

30 Doubleunders

30 Push Jerk 95/65 lbs

20 Doubleunders

  

For time.

  

Time Limit: 20 minutes

 

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Thrusters x10 w/Bar 
4. Snatch 10 in 10

MOD:

Doubleunders

Press, Push Press, Push Jerk

Post-WOD:

Personal Challenge Work

Stretch: Smoked Lower Back

CFTally Athlete Results:

Professor 9:28

bamf 16:33

Phillip 17:24

Lily 16:07 Scaled

Patrick 12:10

Kaveman 14:27

Rover 13:06 Scaled

Karen 17:36 Scaled

Nicole W. 14:46 Scaled

Kim Possible 23:48 Scaled

Rubberman 9:18

Stoner 5:51

Rachel 12:00 Scaled

Will 19:34 Scaled

Zach 9:43 Scaled

Tom 19:24 Scaled

Upman 12:58 Scaled

Cornbread 19:09

Nikki 14:12 Scaled

Tony 15:22 Scaled

KitKat 15:55 Scaled

Counselor 7:58

Sara 16:11 Scaled

Speed Racer 12:27

JenKen 11:18 Scaled

More Jumping and Running and Sumo too!

Today's WOD:

60 Doubleunders

30 Sumo Deadlift High Pull 75/55 lbs

Run 400m

   

3 Rounds for time.

Warm-up:

1. Jump Rope 3 minutes
2. Burpee x15
3. Reverse Hyper x12
4. Hip Extension x12
5. Back Extension x12
6. Split Jerk 10 in 10

MOD:

Doubleunders

Running Mechanics

Post-WOD:

Personal Challenge Work

Stretch: Smoked Lower Back

CFTally Athlete Results:

The Standard 20:03

bamf 29:35

Andy 26:05 Scaled

Lily 27:10 Scaled

Patrick 17:54 Scaled

Ashley 20:42 Scaled

Tuffy 32:49 Scaled

Christina 36:00 Scaled

Kim Possible 29:15 Scaled

Special K 24:30 Scaled

Mighty Mouse 8:00 Subbed

Zach 19:10 Scaled

Anne 25:11 Scaled

Catherine 25:58 Scaled

Madeline 18:42 Scaled

Aislinn 23:05

Chris C. 20:18 Scaled

Sweet Tea 27:11

Joe 20:29 Scaled

CouchFit 25:30

Stoner 14:22

Professor 16:28

Allyson 21:27 Scaled

Lauren H. 29:52 Scaled

Rachel 19:13 Scaled

Upman 23:27

Tony 20:08 Scaled

Abi 21:42 Subbed

Cornbread 26:20 Scaled

JuJu 29:08

Danny 19:31

Nicole 28:26 Scaled

Speed Racer 19:32

A Rocking Good Time!

Today's WOD:

100 Hollow Body Rocks

  

For time.

Last on: 02 17 11

Followed by:

  

EROM Handstand Push-ups 5-5-5

Warm-up:

1. Row 3 minutes
2. Rack Stretch
3. Squat Stretch
4. Clean & Jerk 10 in 10

MOD:

Hollow Body Rocks

EROM Handstand Push-ups

Post-WOD:

Personal Challenge Work

Stretch: Smoked Lower Back

CFTally Athlete Results:

Standard 646

Bill 4:27

Stoner 3:27 / EROM

Joker 4:23

Karen 6:30

Charolotte 5:08

Kyle 3:58 / EROM

Aislinn 4:34 

Upman 5:09 / EROM

Cindy 5:53

Christina 6:50

Brian 5:54

Mighty Mouse 4:55

Marcello 7:23

Ian 7:28

Anne 8:11

Rover 7:34

Speed Racer 8:11

Councilor / EROM

Let's go running!

That's not pose running, Joker!

Today's WOD:

Run 1,600m

Rest 3 minutes

Run 1,200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m

  

Time each run.

  

Last on: 10 01 10

Warm-up:

1. Row 3 minutes
2. Rack Stretch
3. Squat Stretch
4. Pose: Wall Drill 2x20
5. Walk: Outside,Inside,Heel, Toe

MOD:

Pose Running

Post-WOD:

Personal Challenge Work

Stretch: Smoked Lower Back

CFTally Athlete Results:

Jolly Green 9:07 + 6:27 + 4:10 + 1:45 = 21:29

Bill 8:24 + 6:32 + 4:30 + 1:51 = 21:17

Valerie 7:33 + 5:48 + 3:56 + 1:52 = 19:09

Joker 7:29 + 5:52 + 3:06 + 1:28 = 17:55

Karen 9:50 + 7:40 + 5:09 + 2:16 = 24:55

Charlotte 9:08 + 6:46 + 4:23 + 1:52 = 22:09

Emery 10:25 + 6:40 + 4:31 + 1:52 = 23:28

Aislinn 20:25 + 8:01 + 5:18 + 1:59 = 25:43

Ian 7:28 + 5:07 + 3:21 + 1:27 = 17:23

Marcelo 7:28 + 5:14 + 3:26 + 1:29 = 17:32

Carnivore 5:49 + 4:31 + 2:59 + 1:22 = 14:41

Ashley 7:02 + 5:29 + 3:45 + 1:41 = 17:57

Alex 7:38 + 7:04 + 4:52 + 2:04 = 21:38

Sweet Tea 8:31 + 6:27 + 4:13 + 1:39 = 20:50

Eddie 9:18 + 7:16 + 4:13 + 2:05 = 23:08

Susie Burpees 9:25 + 7:18 + 4:35 + 1:58 = 23:16

Front Squat Work

Today's WOD:

Front Squat 5-5-5-5-5

  

Last on: 05 14 10

Warm-up:

1. Row 3 minutes
2. Rack Stretch
3. Squat Stretch
4. Front Squat 10 in 10

MOD:

Front Squat

Post-WOD:

Personal Challenge Work

Stretch: Smoked Lower Back

CFTally Athlete Results:

Jolly Green 135

Bill 75

Joker 165

Tweety Bird 55

Ashley 65

Carnivore 205

Ox 195

Tuffy 65

Ian 95

Marcelo 95

Alisa 50

Rubberman 185

Kyle 185

Alex 185

Laura 55

Anne 55

Emory 115

Counselor 185

Jimbo 155

Aislinn 115

Jorge 185

Danny 135

Nicole 90