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    TallyCF: All things CrossFit

    Entries in Row (119)

    Tuesday
    Jul052011

    Rowing and Climbing the Walls

    The "down side" of wall climbers.

    Today's WOD:

    5 Wall Climbers
    Row 300m
      
    15 Minute AMRAP
      

    Warm-up:

    1. Row 3 minutes
    2. Shoulder ROM
    3. Squat Stretch
    4. Snatch 10 in 10

    MOD:

    Wall Climb
    Rowing

    Post-WOD:

    Personal Challenge Work
    Stretch: Simple Five Way Shoulder

    CFTally Athlete Results:

    Ronbo 3+3WC Scaled

    Jolly Green 4+5WC PR

    Lili 3 Scaled

    Kyle 6+150m

    Karen 4+3 WC scaled

    Mighty Mouse 5+5WC PR

    Joker 6+5WC+38m PR

    Kim Possible 6+5WC Scaled

    Kaveman 6 PR

    Tuffy 6 Scaled

    Zach 6 + 5 WC

    Sweet Tea 3 + 218m

    Marcelo 5

    Ian 6

    Emory 5 + 5 WC

    Aislinn 5 + 5 WC

    Monkey 4 + 3 WC PR

    Cornbread 5 PR

    Abi 4 + 200m

    Bill 4 + 2 WC

    Tony 4+50M

    Professor 6+112m

    Jorge 4+5m

    JuJu 3+3WC Scaled

    Mike 4+127m

    Nikki 3+205m Scaled

    Carlos 6+5WC

    Jimbo 6+150m

    Stoner 7+1WC PR (Wahoo!)

    KitKat 6 Subbed

    Jason 4 PR

    Upman 6+1WC

    Counselor 6+3WC

    Speed Racer 4+250m

    Danny 3+4WC

    Nicole 3+2WC

    JenKen 3+5WC Scaled

    Wednesday
    Jun292011

    Fighting Hard!

    Nice elbows Monkey.

    Today's WOD:

    Fight Gone Bad
      
    Wall ball, 20/14, 10 ft 
    Sumo deadlift high-pull, 75/55 lbs
    Box Jump, 20" box 
    Push press, 75/55 lbs
    Row (Calories)
      
    3 Rounds
      
    1 minute on each movment; 1 minute rest after each round
      

    Warm-up:

    1. Row 2 minutes
    2. Shouder ROM
    3. Push-ups x10
    4. Group Burgener Warm-up x2

    MOD:

    Rowing
    Sumo Deadlift High Pull
    Push Press

    Post-WOD:

    Personal Challenge Work
    Stretch: Hamstring

    CFTally Athlete Results:

    Bill 194

    Ronbo 164 Scaled

    Ashley 168

    The Standard 260

    Valerie 218

    Tweety Bird 182 Scaled

    Joker 241

    Sweet Tea 217

    Charlotte 166

    Karen 145 Scaled

    Kim Possible 220 Scaled 

    Tuffy 161 Scaled

    Alissa 208 Scaled

    Mighty Mouse 182 Scaled

    Stoner 325

    Ian 208 Scaled

    Kyle 293

    Marcelo 187

    Monkey 233PR

    Rubberman 223

    Lauren 195 Scaled

    Zach 307

    Cornbread 187

    Eddie 127

    JuJu 161PR

    Guru 185

    Carnivore 337

    Upman 233

    Allison 184

    Counselor 276

    Abi 249PR

    Kate 130

    Carlos 343PR

    Speed Racer 183

    Jimbo 255

    Wednesday
    Jun082011

    Time for Jackie

    Today's WOD:

    Jackie
      
    1,000m Row
    50 Thruster 45/35 lbs
    30 Pull-ups
      
    For time.
      

    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

    Tuesday
    May312011

    Rowing and 3 Rounds

    Today's WOD:

    Row 1,000m
    Followed by:
      
    3 rounds of:
    15 Push Jerk 115/85lbs
    30 Doubleunders
      
    For time.

    Warm-up:

    1. Row 3 Minutes
    2. Jump Rope 2 Minutes
    3. Push Jerk 10 in 10

    MOD:

    Row
    Push Jerk
    Doubleunder

    Post-WOD:

    3 Ring L-Sit Holds 1 Minute each
    Stretch: Simple Five Way Shoulder

    CFTally Athlete Results:

    Ronbo 21:11 Scaled

    Jolly Green 20:42 Scaled

    Valerie 15:15 Scaled

    Lauren 16:25 Scaled

    Carnivore 12:08 (best men's time)

    Kim Possible 14:18 Scaled

    Alisa 16:37 Scaled

    Cornbread 20:00

    Mr. Clean 18:17

    Mighty Mouse 23:41 Scaled

    Zack 14:30

    Kyle Subbed 

    Rubberman 12:32

    Brian 14:24

    Brad 18:55

    Emory 18:50  Scaled

    Stoner 12:34

    Kelly 17:01 Scaled

    Monkey 13:40 (best girl time)

    Jason 15:50 Scaled

    Ian 18:50 Scaled

    Kitkat 19:15 Scaled

    Eddie 20:57 Scaled

    Upman 14:15

    Counselor 15:03

    Jenken 12:18 Scaled

    Speedracer 16:10

    Jimbo 14:02

    Nicole 17:25 Scaled

    Danny 17:40 Scaled

    Thursday
    May262011

    Rowing, and some Stability Work

    Today's WOD:

    Row 2K
    30 Hip Extensions
    30 Sit-ups (GHD)
      
      
    For time.

    Warm-up:

    1. Jump Rope 3 minutes
    2. Samson Stretch
    3. Rack Stretch
    4. Clean & Jerk 10 in 10

    MOD:

    Rowing
    GHD Sit-ups

    Post-WOD:

    Reverse Hyper x10
    Stretch: Smoked Lower Back

    CFTally Athlete Results:

    Jollygreen 13:49

    Valerie 12:40

    Levi 9:57

    Mighty Mouse 12:55

    Special K. 14:49

    Professor 9:57PR

    Theresa 12:55 Scaled

    Catherine 14:20 Scaled

    Jason 12:10 Scaled

    Rubberman 10:10 PR

    Thad 12:22PR

    JuJu 13:56 Scaled

    Danny 11:40

    SpeedRacer 10:56

    Nicole 14:12 Scaled