Power Cleans & Burpees!

Today's Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

3 Power Clean @75% of C&J 1RM

9 Bar-facing Burpees

8 Minute AMRAP

Followed by:

Max Strict Pull-ups x3

Warm-up:

45/15 Interval Warmup

Bear Crawl

Elbow to Instep

Crab Walk

Burpee Broad Jump

MOD:

• Back Squat
• Power Clean
• Bar-facing Burpee

Post-WOD:

Wall-stretch 2 Minutes each side

 

For Rahoi

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, WI, assigned to the Hostage Rescue Team, based in Quantico, VA, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, VA. 

He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk. 

Today's Lift:

Back Squat

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

Rahoi

12 Box Jump 24/20"

6 Thrusters 95/65 lbs

6 Bar Facing Burpees

  

12 Minute AMRAP

Warm-up:

Agility Ladder x5 

2 Rounds of:

1. 10 Burpees
2. 10 Thrusters 45/35lbs
3. 10 Pull-ups

MOD:

• Box Jump
• Thruster

Post-WOD:

Wall Stretch - 2 Min per side

Tallahassee CrossFit Athlete Results:

More Fun for Everyone!

Today's WOD:

4 Bar-facing Burpees

8 Hang Power Clean 135/85 lbs

10 Pull-ups

20 Doubleunders

  

20 Minute AMRAP

Warm-up:

1 Minute Line Work:

1. Inch Worm
2. Walking Lunge
3. Burpee Broad Jump
4. Crab Walk

 

MOD:

• Bar-facing Burpee
• Hang Power Clean
• Pull-up
• Doubleunders

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

Have you signed up for the Open yet?

Today's WOD:

2011 CrossFit Open WOD # 4

  

60 Bar-facing Burpees

30 Overhead Squats 120/90 lbs

10 Muscle-ups

  

10 Minute AMRAP

  

Last on: 04 14 11

  

Followed by:

  

Tabata Box Jumps 24/20" 

Warm-up:

1. Run 400m
2. Shoulder ROM
3. Overhead Squat w/bar x10
4. Ring Dip x10
5. False Grip Ring Pull-up x10
6. Group: Overhead Squat
7. Group: Muscle-up

MOD:

Muscle-up

Overhead Squat

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

OMD 23 OHS  

Special K. 55 burpees

BAMF 2 OHS Scaled

Will B 5 OHS Scaled

Steven L. 60 Burpees

Carrie 5 OHS Scaled

Joslyn S. 57 Burpees

Rick B. 30 OHS scaled

Ronbo 60 Burpees

Krissy 6 OHS

Jorge 15 OhS

Andrew S. 30 OHS Scaled

Harold 3 OHS

Samantha 53 Burpees 

Luisa  1+20 Burpees Scaled

Olivia 1+2OHS Scaled

Kyrie 1+14 Burpees scaled

Chevy 22 OHS

Sandy 1+15OHS Scaled

Jeannette 1+15 Burpees Scaled

Thomas S. 23 OHS Scaled

Merrick 1+6 Burpees Scaled

Tiger 25 OHS Scaled

Matthew  1+ 9OHS Scaled

Bug 1+15 OHS Scaled

Quentin 1+5Dips Scaled

Char 7 OHS Scaled

Belle 2 OHS Scaled

Jeremy 60 Burpees 

Reynold 7OHS Scaled

Elana 30 OHS Scaled

Bigfoot 1Mu Scaled

Kirby 10OHS Scaled

Rich 26 OHS

Andy 12 OhS

Chris 24 OHS Scaled

Robert B. 23 OHS Scaled

Meghan 60 Burpees

Vinny 1 OHS Scaled

Amish 21 OHS

Alisa 5 OHS Scaled

Andrew W. 30 OHS Scaled

Logan L. 13 OhS Scaled

Mo 10 OHS Scaled

Kendall  20 OHS Scaled

Mike C. 24 OhS Scaled

Casey 9 OhS Scaled

Daniel T. 12 OHS Scaled

Ryan 4  OHS Scaled

Greg 55 Burpees

Katie 12 OHS Scaled

Allison 60  Burpees

Chance 29 OHS Scaled

Slash 10 OHS Scaled

Natalie 13 OHS Scaled

Ashley 20 OHS Scaled

Michael 10 OHS

Wonderwoman 19 OHS

Carnivore 9 MU

Stoner 8MU

Firecracker 23OHS

Captain 3OHS

El Diablo 9OHS

Supergirl 13OHS

Brian 20 OHS Scaled

Susan S. 10RD/4PU Scaled

Cornbread 11 OHS

Silverback27OHS

Kaine A. 10OHS Scaled

Thomas T. 3 OHS Scaled

Andres B. 9 OHS Scaled

Jeff P. 10 OHS Scaled

Jeff F. 20 OHS Scaled

Jimbo 9  OHS

Jenna 23 OHS Scaled

Geoff 19 OHS Scaled

Paul 2 OHS Scaled

Ana 10 OHS Scaled

Chris C. 9 OHS Scaled

Darren 60 burpees

Pat 19 OHS Scaled

Kurt 60 burpees

Ox 6 OHS

There's that rope climb!

KitKat w/kitten doing the wod!

Today's WOD:

6 Push Press 120/80lbs

4 Bar-Facing Burpees

2 Rope Climb 

  

15 Minute AMRAP

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Push-ups (Hand release) x10
4. Samson Stretch
5. Bear Complex x2 75/55 lbs

MOD:

Rope Climb

Bar-Facing Burpee

Push Press

Post-WOD:

Personal Challenge Work

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 5 + 6 PP Scaled

Jorge 5 + 1 Burpee Scaled

Will B. 5 Scaled

bamf 7 Scaled

Sarge 4 + 6 PP Scaled

OMD 6 + 1 Rope Climb

Andy 4 + 4 Burpees Scaled

Gustavo 4 Scaled

Stephen K. 5 Scaled

Justin 4 + 1 Rope Climb

Kristen 3 + 6 PP Scaled

Harold 4 Scaled

James 5+1 PP

Jaimi 4+ 4 Burpees Scaled

Louisa 4+ 6PP Scaled

Charlie 7+4 PP Scaled

Mighty Mouse 4 Rounds

Sandy  6 Rounds Scaled

Kim Possible 6 Rounds Scaled

Tink "Lizzy" 5+ 4 Burpees Scaled

Ox 3+Burpees 

Lil Big Foot 5 Rounds Scaled

Cornbread 4+4 Burpees Scaled

Andrew 5+2PP Scaled

Flex 3+4 Burpees

Sara 8 Scaled

Stephen M. 5+2PP Scaled

Chryssi 5+4Burpees Scaled

Alex 7+ 6PP Scaled

Marcelo 4+ 1RC

Ian 5+6 Burpees

Mr. Clean 6+6PP Scaled

Emeka 8+ 4 Burpees Scaled

Natalie 7+ 1 Burpee Scaled

Lily 7+ 4 Burpees Scaled

Patrick 6+ 6 PP Scaled

Diandra 6 Rounds Scaled

Jimbo 6 Rounds

Devin 3 + 6 Scaled

Tuffy 8+ 3 Burpees Scaled

Wonder Woman 5 Rounds

Joseph 6 + 6 PP Scaled

Couchfit 10 Rounds scaled

Counselor 5+ 6PP

Monkey 6+ 3PP

Jason 3+ 1RC Scaled

Tom 7 Rounds Scaled

Carnivore 9+4 Burpees

Danny 3+4 Burpees

Kitkat 7+ 4 Burpees Scaled

Sam 6+4 Burpees Scaled

Speed Racer 3+1 RC

Dylan 6 Rounds Scaled