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    TallyCF: All things CrossFit

    Entries in Row (114)

    Monday
    May162011

    Burpee-ing, Rowing, Wall Ball Throwing

    Today's WOD:

    50 Burpees
    Row 1,000m
    50 Wall Ball 20/14 lbs 10"
      
    For time.
      
    Last on: 01 03 11

    Warm-up:

    1. Row 2 Minutes
    2. Squat Stretch
    3. Burpee x15
    4. Shoulder ROM
    5. Overhead Squat x10
    6. Snatch 10 in 10

    MOD:

    Rowing
    Wall Ball

    Post-WOD:

    Volume Work: Ring Dips
    Stretch: Simple Five Way Shoulder

    CFTally Athlete Results:

    Jolly Green 20:13

    Joker 11:32 / 10MU Scaled

    Valerie 17:20 / 10 Scaled

    Rubberman 11:11

    Suzie Burpee 18:18 Scaled 20 rd scaled

    Emory 15:50 Scaled 9 8 rd scaled

    Aislinn 15:00 21rd scaled

    Kim Possible 14:02 Scaled 20 rd scaled

    Cornbread 14:40 40 rd

    Special K. 18:37 

    Mighty Mouse 13:53 Scaled 10 MU trainer

    Professor 11:30 / 20 HSPU

    Stoner 10:32 / 35RD 

    Alex 12:02 / 30 RD

    Zach 11:08 / 15RD

    CouchFit ? / ?

    Brad 13:46

    Monkey 14:24 / 40 MU Trainer

    Catherine 14:54 Scaled / 20 RD Purple

    Kelly G. 17:48 / 20RD Purple

    Jason 12:33 Subbed / 30 MU Trainer

    Guru 15:46

    Jorge 12:50 / 20RD

    Carnivore 9:56 / 70 PU

    KitKat 14:54 / 20 1/2 Purple

    Counselor 11:36

    Danny 12:09

    Nicole 16:15

    Speed Racer 12:52 subbed

    Jimbo 12:00

    JuJu 17:05

    Eddie 17:28 (First WOD)

    Friday
    May132011

    For Jerry

    Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan. Jerry is survived by his wife Molly and his sons Chad, Cody, Chase and Connor. 

    Today's WOD:

    Jerry
      
    Run 1 mile (1,600m)
    Row 2K
    Run 1 mile
      
    For time.
      

    Warm-up:

    1. Row 3 Minutes
    2. Squat Stretch/Shoulder ROM
    3. Overhead Squat x10 w/bar
    4. Overhead Squat 10 in 10
    5. Walk: Outside,Inside,Heel, Toe
    6. Pose Wall Drill 2x20
    7. Pose: Foot Pull x2

    MOD:

    Pose Running
    Rowing

    Post-WOD:

    Athlete's Choice
    Stretch: Trainer's Choice

    CFTally Athlete Results:

    Jolly Green subbed 30:27

    Tweety Bird 30:59

    Joker 26:09

    Alex 28:43

    Rubberman 25:38

    David(traveller) 29:10

    Aislinn 35:11

    Cornbread 28:09

    Mighty Mouse subbed 22:01

    Anne 34:40 

    Zack 30:52

    Danny 24:45 (best time way to go Danny!)

    Jimbo 25:02

    Counselor 25:17

    Speedracer 26:07

    Nichole 28:47

    Pickles and Cornbread

    Tuesday
    Apr192011

    Rowing, Pushing, Front Squats

    Looking good Jorge, Elbows up!

    Today's WOD:

    Row 1,200m
    50 Push-ups
    25 Front Squats 115/85lbs
      
    For time.

    Warm-up:

    1. Split Jump (jumping lunge in place) x20
    2. Shoulder ROM
    3. Squat Stretch
    4. Hang Power Snatch 10 in 10

    MOD:

    Rowing
    Front Squat

    Post-WOD:

    Jump Rope 5 Minute AMRAP
    Roll & Stretch

    CFTally Athlete Results:

    Ronbo 14:27 / 360s

    Sarge 13:35 Scaled / 42DU

    Jolly Green 19:51

    Professor 11:31

    Brennan 16:31

    Monkey 13:19

    Alex 13:58 / 236s

    Kim Possible 11:30 Scaled / 53DU

    Cindy 13:25 Scaled / 240s

    Stoner 8:26 / 190DU

    Mighty Mouse 16:36 Scaled 

    Jorge 10:10 / 161DU

    Theresa 10:02 Scaled / 29DU

    Anne 10:56 Scaled / 250S

    Zachary 11:20 / 42DU

    CouchFit 16:49 / 230S

    Levi "Carnivore" 7:59 / 80DU (Barefoot!)

    KitKat 15:26 / 79DU!

    Jason Subbed Injured

    Upman 9:33 / 89DU

    JuJu 12:49 Scaled / 89DU

    Rover 13:09 / 342S

    Abi 12:06 Scaled / 156Du

    Brian 9:19

    Kaveman 11:24 / 500S

    Happy 8:11

    Kate 12:45 Scaled / 512S

    Wednesday
    Apr132011

    Rowing and Cleaning with a little "Get Up"

    Everyone does the wod at CFTally!

    Today's WOD:

    Row 250m
    6 Hang Power Cleans 135/95lbs
      
    10 Minute AMRAP
      
    immediately followed by:
      
    12 Turkish Get-ups 16kg/12kg
      
    For time.

    Warm-up:

    1. Row 3 minutes
    2. Samson Stretch
    3. Shoulder ROM
    4. Squat Stretch
    5. Front Squat x5 w/bar
    6. Hang Power Clean 10 in 10

    MOD:

    • Rowing
    • Hang Power Clean
    • Turkish Get-up

    Post-WOD:

    Tabata Sit-ups
    Roll & Stretch

    CFTally Athlete Results:

    Brennan Scaled 5 rounds 6:52 /  10

    Standard 6 rounds / 2:57 / 11

    RonBo Scaled 4 rounds 5:47 / 9

    Ron Scaled 4+2HC 4:24 / 7

    Robert 4+210m 4:44 / 10

    Joker 5+90m 2:02 / 10

    Stoner 6+70m 3:20 / 10

    Pink Panther Scaled 4 3:34 / 13

    Kaveman 5+240m 3:21 / 10

    CouchFit 4 4:32 / 10

    Jimbo 4+150m 3:09

    Aislinn Scaled 4 3:31 

    Kim Possible Scaled 5 3:47Scaled / 10

    Mighty Mouse Scaled 4 5:50 

    Alex 4 + 80m 5:05 / 9

    Anne Scaled 4+100m 5:02 / 10

    Lauren Scaled 4 4:45 / 10

    Gabriel 3+150m 3:22 / 8

    Jorge 4+3HPC 3:34 / 9

    Happy 6+row 2:28 / 17

    Speed Racer Scaled 4+190m 5:51 / 12

    Yvette Scaled 3+190m 5:48 / 7

    Counselor 5+row 6:20 / 10

    UgoGirl 4+250m 5:10 /10

    Abi Scaled 4+row 6:45 / 9

    Wednesday
    Apr062011

    Row a 5k, yes that's right!

    Aislinn makes a great picture wherever she is!

    Today's WOD:

    Row 5k
      
    For time.

    Warm-up:

    1. 10 Burpees
    2. Shoulder ROM
    3. Snatch Balance 10 in 10

    MOD:

    Rowing

    Post-WOD:

    Athlete's Choice
    Roll & Stretch

    CFTally Athlete Results:

    The Standard 19:17

    Ronbo 25:23

    Rob 23:36

    Brennan 22:15

    Stoner 19:42

    Tweety Bird 27:25

    Joker 22:12

    Ron F. 22:00

    Kim Possible 23:19

    Jimbo 21:23

    Aislinn 23:50

    Emory 24:10

    Mighty Mouse 26:59

    The Sicilian 24:27

    Zach 21:45:05

    Theresa 26:41

    Brian 21:52

    Anne 29:30

    Sarge 26:36

    Monkey 12:27 Scaled

    KitKat 24:35

    Jason 22:15

    Speed Racer 23:37

    JenKen 27:46

    Yvette 32:39

    UGOgirl 23:02

    Upman 21:09

    Jorge 21:51

    Abi 4:04 Scaled