Next!

If you don't pick up heavy things you won't get stronger.

Today's WOD:

10 Hang Power Clean/to overhead 115/65lbs

16 Pull-ups

64 Doubleunders 

  

3 rounds of above then;

  

48 Burpees w/pull-up bar jump & touch

  

For time.

Time Limit: 20 Minutes

Warm-up:

3 Rounds of:

  

Inchworm Across Floor

5 Pull-ups

6 Push-ups

7 Squats

MOD:

• Hang Power Clean
• Kipping Pull-up
• Doubleunder

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

It's more fun with a friend

Today's WOD:

Working Together

  

Run 200m

Anyway Overhead 95/55lbs

Sit-up Medicine Ball Toss over 24" box 20/14lbs

Jumping Pull-up

Kettlebell Swing (One arm alternating) 24/16kg 

Ring Row

  

46 36 26 16 12 reps for time.

  

One partner works at a time, except all run.

Time Limit: 25 Minutes

Warm-up:

1. Group Sprint Run 400m
2. Shoulder Swing x20

MOD:

• Clean & Jerk Practice 10 Minutes
• All Wod Elements

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

It's more fun with a WOD Partner!

Today's WOD:

Partner Thursday

  

Anyway Overhead 95/65lbs

Wheel Barrels

Walking Lunge w/bar 45/35 lbs

Crossover Push-up on Kettlebell

Calorie Row

  

46 36 26 16 12 reps/steps/calories for time.

  

One partner works at a time; except on row & Wheel Barrels

Time Limit: 30 Minutes

Warm-up:

1. Jump Rope 3 minutes
2. Shoulder ROM
3. Walking Lunge with PVC overhead
4. Good Morning w/bar x10
5. Front Squat w/bar x10
6. Group: Turkish Get-up

MOD:

Anyway Overhead

Wheel Barrels

Crossover Push-up

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Jollygreen & Bamf 2 rds +20PU

Will B & Stephen 2+19PU Scaled

OMD & Andy 25:58

Tweety & Melissa 3 rounds Scaled

Samantha and Elana 2+26OH Scaled

Carlos and Tanner 2+20OH Scaled

Luisa & Susie Burpees 3 rounds Scaled

Clara & Jaimi 3 rounds

Jenn & Vicki 4 rounds Scaled

Natalie (single 1/2) 3 rounds +Bear Crawl

Chevy (single 1/2) 25:58

Kim Possible and Charlie Girl  3 rounds Scaled

Charlie (single 1/2) 2+PU Scaled

Silverback & Nikoleta 3 Rounds (Nikoleta scaled)

Kirby and Belle 2+14OH Scaled

Thomas & Mike C. 2 Rounds + 6OH

Tom S. (Grizz) 2+3PU

Michael (single 1/2) 28:08

Sandy & CoCo 3 Rounds Scaled

Bigfoot & Quinten 30:05

Chris & Reynold 3+7OH Scaled

Mighty Mouse & Olivia 3 Rounds (Olivia Scaled)

Firecracker & Monkey 27:05

Justin & Kristen 3+16PU

Allison & Paul 3+OH

Stoner & Danny 27:25

Cornbread & Chance 31:46

John R. & Brian 4 Rounds

Supergirl & Nicole 33:11

Jimbo & Silverback 25:30 (Silverbacks 2nd partner of the day!)

Andrew & Logan 27:12

Sarge & Little G. 2+22OH

Chris & Jay 2+26PU

Andres & Jeff 3+4OH

Ox (single 1/2) 29:50

Geoff & Dylan 2+15Calorie

Not so bad with a pal!

CrossFit has strong a strong aggression-releasing component.

Today's WOD:

Partner Time

  

Step-up w/45/25lb plate Overhead 24/20"

Anyway Overhead 95/65lbs

Ring Rows

Sledge Hammer the Tire

Leg lifts

Kettlebell Swing 24/16kg

  

60 reps of each movement for time.

  

Time limit: 25 minutes

Warm-up:

1. Row 3 Minutes
2. Ring Rows x8
3. Shoulder ROM
4. Rack Stretch
5. Anyway Overhead w/bar x8

MOD:

Step-Up

Anyway Overhead

Kettlebell Swing

Post-WOD:

Roll out

CFTally Athlete Results:

Joker/Jollygreen 23:30

Sicilian 25:00+ Scaled

Cornbread/BAMF 25:00+ Scaled

Coco/Madeline 19:59 Scaled

Patrick "OMD" 16:24 Single

Blake//Mike/21:53

Rubberman 17:13 Single

Charlie/Sandy 25:32 Scaled

Mighty Mouse 17:52 Single

Professor/Monkey 17:20

Chris "Chevy" 17:42 Single

Will/James 21:09

 Rover/Couchfit 20:11

Anne/Nikki 21:36

Devin/Alan 17:00 

Rachel 12:54 Single

WonderWoman/Nicole 18:26

Phillip/Jason 18:36

Sarge/Kit Kat 19:26 Scaled

Thad/Karen/ 21:11 Scaled

Happy/Lauren G 20:28

Any Way Overhead

Things were hopping tonight!

Today's WOD:

5 Any Way Overhead 135/95lbs

10 Box Jumps 24/20"

   

10 Minute AMRAP

   

Followed by:

  

GHR 3-3-3-3-3

Warm-up:

1. Jump Rope 3 minutes
2. Reverse Hyper x10
3. Hip Extension x10
4. Burgener Warm-up x2

MOD:

All the ways overhead.

Box Jump

Post-WOD:

Personal Challenge Work

Rollout: Legs

CFTally Athlete Results:

Ronbo 4+4 Scaled 

Matt 2+2 Scaled 

BAMF 5

Patrick 6+4

Jorge 5+1

Charlie 6 Scaled

Phillip 6 Scaled

Ian 5 Scaled

Marcello 4+5+7 Scaled

Karen (Belle) 4+5+6 Scaled

Lindsey 5+2 Scaled

James 4+2 Scaled

Joe 7 Scaled

Kim Possible 6+5 Scaled

Mighty Mouse 5+1 Scaled

Tom 4+3 BJ Scaled

Slash 5+2 OH Scaled

Zack 6+4 OH

Chris C. 5+1 OH

Will 5+4 OH Scaled

Jimbo 6+4 BJ Scaled

Rachel 4+3 OH

Rubberman 5+1 OH

Abi (Abs) 6 Scaled

Counselor 5+5 OH

Tony 6+5 OH Scaled

Nikki 4+3 OH Scaled

Sara 3+4 BJ Scaled

Tracy 6 Scaled

KitKat 7 Scaled

Jason 5+2 OH Scaled

Devin 7+5 OH

Wonder Woman 5+1 OH

Stoner 9+10 OH

Speed Racer 7+3 OH Scaled

Danny 4 Scaled

Nicole 4+8 BJ Scaled

Happy 4+5 OH

Rover 2+5 OH Injured