Rowing plus fun!

Today's WOD:

Row 500m

  

2 efforts for time.

Last on: 06 26 12

  

Followed by:

  

5 Burpee Box Jump 24/20"

2 Rope Climbs

  

7 Minute AMRAP

Warm-up:

1. Row 500m or Run 400m
2. Inch Worm x15
3. Shoulder ROM
4. Burgener Warm-up x2

MOD:

• Snatch 10 in 10 
• Rowing Technique
• Burpee Box Jump
• Rope Climb

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

For Wood on the 4th

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, VIC, assigned to the 2nd Commando Regiment, based in Sydney, NSW, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. 

He is survived by his wife Elvi, his mother Allison, and his father David. Donations can be made in his name to the Commando Welfare Trust. 

Today's WOD:

Wood

  

Run 400m

10 Burpee Box Jumps 24/20"

10 Sumo Deadlift High Pull 95/65lbs

10 Thruster 95/65lbs

 

5 Rounds for time.

Rest 1 Minute Between Rounds

Warm-up:

Group Tabata

MOD:

• Pose Running
• Burpee Box Jump
• Sumo Deadlift High Pull
• Thruster

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

 Sicilian 40:00 3 rounds

BAMF 40:00 4ounds 3 SDHP

Walter M. 40:00 2 rounds 7 thrusters

Craig 35:40

Brett 40:00 rounds

Cornbread 40:00 rounds 10 BJ

Mitch 40:00 rounds

JuJu 39:47

David L. 38:48

Lyndsey F. 40:00

Captain 40:00 4 rounds 200m

Dustin 38:23

Sara A. 40:0 r rounds 3 bj

Luisa 40:00 4 rounds 200m

James 40:00 4 rounds 400m

El diablo 39:24

Elena F. 40:00 3 rounds 9 sdhp

Jonathan E. 40:00 4 rounds 8 sdlhp

Jeff F. 37:22

Erin M. 39:08

Lindsey B. 30:14

Ashley H. 39:06 

Michael J. 38:38

Andy O. 29:18

Abs 3326

Travis D. 36:27

Dave G. 33:42

Brian C. 29:54

Special K. 40:00 3 rounds 1 bj

Stoner 25:26 RX

Carnivore 23:29 RX

Sonic 29:39 RX

Bridget M. 34:44 RX

Kari L. 31:02

Chris C. 40:00

Silverback 28:26 RX

Molicious 40:00 4 rounds 10 thruster

Professor 37:0 RX

First Girl MU!

Today's WOD:

Volume Work: Muscle-up

  

Last on:11 14 11

  

Followed by:

  

Burpee Box Jump 20"

  

5 Minute AMRAP

Warm-up:

1. Bear Crawl x2
2. Shoulder ROM
3. Shoulder Swing x10
4. Split Jumps x20
5. Wall Climb x5
6. Group: Muscle-up Technique
7. Group: One-Arm Kettlebell Swing

MOD:

Muscle-up

Burpee Box Jump

Post-WOD:

Burpee Challenge: 45

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Courtney Scaled / 31

Jolly Green Scaled / 20

Will B. Scaled / 35

Ronbo Scaled / 1

Steven L. Scaled / 16

Jose Scaled / 18

bamf Scaled / 33

Joker Scaled / 58

OMD 8 Scaled / 57

Harold Scaled / 41

Jorge Scaled / 36

Andrew S. Scaled / 31

Tweety Bird Scaled / 15

Amy Scaled / 24

Firecracker Scaled / 38

Matthew Scaled / 33

Chevy Scaled / 51

Corey Scaled / 43

Tiger Scaled / 48

Krysta Scaled / 36

Chance 20 / 50

Alisa Scaled / 25

Luisa Scaled / 28

Oliva Scaled / 28

Tom Scaled / 29

Kirby Scaled / 28

Sandy Scaled / 21

Reynold Scaled / 40

Mighty Mouse Subbed

Wonder Woman Scaled / 40

Sweet Tea Scaled / 42

Chris W. Scaled / 49

Cornbread Scaled / 40

Will J. Scaled / 46

Quentin Scaled / 51

Thor Scaled / 44

Sara Scaled / 45

Fuma Scaled / 46

Charlie Scaled / 35

Flex Scaled / 32

Becca Scaled / 35

Kendall Scaled / 30 First WOD!

Stephen M. Scaled / 31

Chryssi Scaled / 32

The Standard Scaled / 32

Andy 20 / 58

Carnivore 20 / 70

Bull Scaled / 41

Clara Scaled / 38

Devin Scaled / 65

Jimbo 20 / 56

Ryan V. 5 / 38

Dylan Scaled / 31

Brian S. Scaled / 32

Jeff Scaled / 41

Michael D. Scaled / 31

Natalie Scaled / 34

Karissa Scaled / 17

Danny  Scaled / 45

Captain "Nicole" Scaled / 35

Monkey 3 / 42 First Girl MU!

Lindsey Scaled / 36

Paul Scaled / 35

Jeff Scaled / 51

Geoff 3 / 42

Elizabeth Scaled / 23

Lauren G. Scaled / 35