A Partner makes it double the fun!

JuJu and Brennan showing what partnership is all about!

Today's WOD:

Partner WOD

Run Back Door to Front Door(90m)

30 Wall Climbs

Run  

40 Burpee Pull-ups

Run 

50 Push-ups Across Floor

Run

60 Partner Ball Throws 20/14

Run

70 Partner Ball throw sit-ups 20/14

For time.

Warm-up: 

1. Walking Lunge x20
2. Shoulder ROM
3. Hang Power Snatch x5
4. Snatch Balance x10

MOD:

Wall climb
Burpee Pull-up
Push-up Across Floor

Post-WOD:

Stretch & Roll

CFTally Athlete Results:

Kevin & Rob 19:20 (best team time!)

Ron(scaled) & Standard 23:02 

Melissa(scaled) & Trey 25:14

Brad & Ron F. 30:46

Taylor (scaled) & Emory(scaled) 25:30

Kim Possible(scaled) & Sarge(scaled) 19:40

Cindy 1/2 scaled 24:50

Mighty Mouse subbed

Little "T"& Monkey 21:18

Theresa (scaled) & The Sicilian(scaled) 28:27

Jason subbed

Juju & Brennen 24:03 (Married couple!)

Couchfit & Abi 23:22

KitKt & Lauren (scaled) 24:42

Speedracer & Yvette (scaled) 23:41

Team Friday

Today's WOD:

All Together Now!

  

Row 1,000m 

Push-ups across floor 2x

200 Walking Lunge Steps w/25 lbs plate overhead 

100 Doubleunders 

100 Pull-ups

25 Toes-to-Bar

25 Slam Ball 25 lbs

25 Burpee Tuck Jump

2 Sled Runs w/50 lbs (Both partners together)

  

**The partner not working will do sit-ups while waiting.

Warm-up:

1. Samson Stretch
2. Air Squat 
3. Ham Walk
4. Hip/Back Extension
5. Push-up

2 rounds of 15 reps.

MOD:

Burpee Tuck Jumps

Post-WOD:

Roll & Stretch

Catherine in an introspective moment during the wod!

CFTally Athlete Results:

David C. / Ann Marie (scaled) 40:04 

Shawn (scaled) / Melanie (scaled) 42:17

John / Ashleigh (scaled) 37:02

Sal (single) 41:46 Scaled.

Trey G. (scaled) / Melissa (scaled) 38:05

Rick (scaled) / Monica (scaled) 36:31

Stewart / Sushila (scaled) 36:21

Teresa / Anthony (scaled) 36:48

Shaun / Terri 30:08

Catherine / Joel 36:08

Trey C. / Amanda U. (scaled, and First WOD!) 34:30

Sushila channeling her inner cheerleader!

Team Trevor

Johnson and Wayne slogging through the sit-ups.

Today's WOD:

Team Trevor

  

300 Pull-ups

400 Push-ups

500 Sit-ups

600 Squats

  

For time.

  

Break up into 4-person teams and work together to hit the totals.

Warm-up:

1. Warm-up your weakness
2. Pull-up x5
3. Push-up x5
4. Sit-up x5
5. Squats x5

MOD:

Kipping Pull-ups

Air Squat

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

Suzanne/Amanda 33:52

Mike/David W./Kelly G. 35:08 Mike/Kelly Scaled.

Kim/Terri/Zeke 26:11  Kim/Zeke Scaled.

Chad/David Y. 21:06

Debi 27:16 Scaled.

Teresa/Greg 35:10

Liz 26:47

Ashleigh/Juliet/Allen 39:53 Scaled.

Bill L./Shaun/Brian/Keith 35:41

Wayne/Johnson 29:45

Jennifer/Melanie/Sahil 31:50 Scaled.

Working Together

Today's WOD:

Jumps, Pulls, Cleans - Team WOD

  

100 Doubleunders

50 Pull-ups

100 Lunge Steps (45/35 lbs Bar overhead)

50 Power Cleans (95/65 lbs)

100 Burpees

50 Doubleunders 

  

Teams of 2, but only one works at a time.

Single Person cut reps in half.

Warm-up:

Weakness Warm-up

20 Doubleunder

10 Pull-ups

10 Lunge Steps

10 Hang Clean 45/35 lbs

5 Air Squats

5 Push-ups

MOD:

Doubleunder

Power Clean

Lunges

Post-WOD:

Overhead Squat x10 45/35 lbs

Snatch Balance x15 45/35 lbs

Burgener Warm-up x3 45/35 lbs

Roll & Stretch

CFTally Athlete Results:

David C./Suzanne 19:03 **Best Team Time**

Kari/Sal 31:10 Scaled

Kelly G./Mike C. 25:20 Scaled

Wayne/David Y. 28:06

Ryan/Sahil 36:26 Scaled-Sahil

Larry 21:41 Scaled

Sherry Warm-up

Karen 36:23 Scaled

Teresa 23:31

Shaun 15:51 **Best Single Time**

John/Bill L. 22:49

Liz/Catherine 25:25

Ashliegh/Juliet 30:00 Scaled

Trey/Johnson 19:10

David W. 20:53

Melanie/Jennifer 27:50 Scaled

Divide and Conquer!

They are happier than they look.

Today's WOD:

Team Fun

100 Wall Ball 14 lbs 10' Target

100 Burpees

400m Walking Lunge with Kettlebell 16 kg

100 Box Jumps 20"

100 Jumping Pull-ups

Run 1,200m

  

Work as a two-person team and divide and conquer. 

Only one person can work at a time, and of course, it's for time.

Warm-up:

1. Samson Stretch
2. Overhead Squat 
3. Sit-up
4. Hip/Back Extension
5. Muscle-up
6. Pull-up
7. Ring Push-up
8. Reverse Hyper
9. Burgener Warm-up

3 rounds of 8 reps.

MOD:

Wall Ball

Walking Lunge

Post-WOD:

Roll & Stretch

Morning Crew Results:

David C. 26:45 Team of 1.

David W. 30:33 Team of 1.

Trey/Suzanne 26:59

Teresa/Greg 35:06

David Y. 19:55 Team of 1.

Kim/Kathy/Karen 34:30 Scaled.

Afternoon Crew Results:

Kelly 33:53 Team of 1.

Jose 25:05 Team of 1.

Alex/Bill L. 31:41

Allen/Johnson 32:59

Brian/Juliet 36:15