Squatting Overhead

Today's WOD:

Overhead Squat NFT

  

3x5 @ 55% 1RM

2x3 @ 65% 1RM

1x3 @ 85% 1RM

  

Followed by:

  

Overhead Squat 65% 1RM

Chin-up (Strict)

  

11-9-7  Reps for time.

Warm-up:

1 Minute BarWork:

1. Front Squat w/bar
2. Push Jerk w/bar
3. Overhead Squat w/bar
4. Behind the Neck Jerk w/bar

MOD:

• Overhead Squat
• Chin-up

Post-WOD:

Stretch: Simple Five Way Shoulder

Tallahassee CrossFit Athlete Results:

Chins & Toes and a Dash

Lift:

Shoulder Press

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

6 Strict Chin-ups

6 Toes-to-Bar

Dumpster Dash

  

12 Minute AMRAP

Last on: 04 09 12

Warm-up:

1. Group Tabata
2. Shoulder Swing x20

MOD:

• Shoulder Press
• Chin-up
• Toes-to-bar

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Matthew K. 5 rounds 1 cu  RX

Chris B. 5 rounds 6 t2b  RX

Jay B. 5 rounds  RX

Kelly H. 5 rounds 6 t2b

Joe F. 6 rounds 5 cu

Andy O. 8 rounds 6 t2b RX

JOhn S. 7 rounds 2 cu RX

AJ G. 5 rounds 3 2b RX

Jimmy L. 8 rounds 3 cu RX

Corey B. 6 rounds 6 t2b RX

Thad L. 5 rounds 1cu RX

Megan L. 5 rounds 

Lindsey B. 5 rounds 6 cu

Stoner 9 rounds 3 t2b rx

Standard 4 rounds

Joker 6 rounds 2cu rx

Terry B. 6 rounds3cu RX

Travis D. 7 rounds rx

Joslyn s. 4 rounds 6 cu

Sicilian 4 rounds

BAMF 3 rounds 4cu rx

Custavo 5 rounds rx

Luisa M. 5 rounds

Andrew SS. 6 rounds 1cu

Elisa H. 5 rounds 

Tweetybird 5 rounds 5cu

Cindi 5 rounds 6 rows

Bridget 5 rounds

Professor 7 roudns 3cu RX

Shann 5 rounds 1/2 dash

Sam D. 6 rounds 1/2 dash RX

Jenna H. 6 rounds

Jad 3 roudns 2cu

Kitcat 3 rounds 1/2 dash RX

Dan S. (smitty) 5 2cu

Chris C. 4 5 t2b RX

Logan J. 6 roudns 3 cu RX

Brian C 5 rounds 4t2b RX

Sarah A 5 rounds 3 t2b

Kim Possible subbed

Charlie 4 rounds 4t2b

Grizz 5 rounds 6 2b

Will J. 6 rounds 4cu RX

Thor 5 rounds

David L. 5 rounds 3 cu RX

Super Girl 4 rounds 6t2b

Wonder woman 5 rounds 6cu rx

El Diablo 5 rounds 6 t2b rx

Abs 6 rounds rx

Silverback 6 rounds rx

Lyndsey F. 4 rounds 1/2 dash

Ellyott c. 6 rounds

Susie Burpees 5 rounds

Rick B. 6 rounds 1/2dash RX

Sonic 5 roudns 4 t2b rx

Harold r. 4 rounds 4cu rx

James G. 4 rounds 1cu

Tanner l. 4 rounds 1 cu rx

Firecracker 6 rounds rx

David g. 5 rounds 3cu rx

Rachel f. 5 rounds 

Paul H.(hercules) 6 rounds 1cu rx

Ana E. 5 rounds 2cu

Patrickl. 5 rounds 6t2b rx

Jamie s. 5 rounds 

Merrick s. 5 rounds 6 t2b rx

Ryan v. 6 rounds 6 t2b rx

On the Bar then on the Dash!

It's not that bad is it Lindsey?

Today's WOD:

6 Strict Chin-ups

6 Toes-to-Bar

Dumpster Dash

  

12 Minute AMRAP

  

Followed by:

  

Alternating Tabatas

  

Doubleunders & Standing Lunges

Warm-up:

1. Run 200m
2. Shoulder Swing x10
3. Squat Jump x10
4. Bridge x3
5. Push-up x10
6. Jump Rope 100 Singles

MOD:

Chin-up

Toes-to-bar

Standing Lunge

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Rich B. 6+6CU / 104

Joker 5+ 3/4 run /188

Terry B. 4+1cu scalled /165 scaled

BAMF 5+4cu / 211

Steven L. 5+3T2B scaled/ 117

Marcus P. 3+6cu scaled / 176 scaled

Ronbo 4+1/2 run /121

Will B. 6+4cu / 110

DJ A. 4+2cu scaled / 160 scaled

Special K. 5 / 94

Heath P. 4+3cu scaled / 123

John R. 5+5ttb scaled / 194

Matthew 4+6t2b scaled / 105

Little G. 4+4pu scaled /122

Bug 5+3/4 run / 226

Sandy 5 scaled / 200 

Alisa 4+1/2 run / 127

Craig B. 7 / 135

Grier K. 5 / 94

Rich W. 8+6ttb / 416

Logan J. 6 / 310

Corey B. 5 + 1/2 run / 360 scaled

Erin C. 5+6cu scaled / 257 scaled

Susie Burpee 4+6cu scaled 256

Luisa 4+6ttb scaled / 139

Char 5+6cu scaled/ 93

Jeannette G. 5+ 3ttb scaled / 210 scaled

Mike J. / 200

Mo L. 5 scaled / 

Bigfoot 7 + 1/2 run / 169

Jane Ellen 4 scaled / 464 scaled

Merrick 6+ 6ttb / 296

Reynold 6+6pu/174

Tommy F. 7 / 116

Jessica H. 5 scaled / 323 scaled

Mighty Mouse 6+6ttb / 287

Becca 5+6cu scaled/ 170

Chevy 6+5cu/ 

Tony C. 5+6ttb scaled/ 124

Barbara W. 4+6cu scaled / 108scaled

Eric C. 4 scaled/ 389 scaled

Professor 6+3cu/ 293

Ryan V. 6+4cu/ 132

Chris W. 5+2cu/ 235

Flex 5+6cu/ 133

Monkey 5 / 322

Daniel T. 3+2ttb/ 282 scaled

Natalie A. 3+4ttb scaled/ 160

Captain 4+3cu scaled/ 229

El Diablo / 307

Firecracker 4+5ttb / 271

Silverback 7+6ttb / 170

Jimbo 8+6ttb / 222

Casey 5+6cu / 250

Vista 5 / 453 scaled

Carrie S. 5+3cu scaled/ 137

Lndsey B. 5+1ttb scaled/ 178

Jeff 5 scaled / 142

Megan F. 4 scaled / 

Stefan W. 6 / 148

Bridget M. 5+6cu scaled / 143

Tarrah 4+5ttb scaled 385 scaled

BMR 5 scaled / 443 scaled

Lee 5+6cu/ 362 scaled

AJ G. 5+1/4 run scaled/ 148

Geoff B. 7+1/2 run / 337

Amish 7+2cu / 490

Stephen M. 4+8cu/ 145

Chrysssi M. 4 scaled / 285 scaled

Supergirl 5+2ttb / 265

Brian S. 4+5ttb / 162

JuJu 4 scaled / 539 scaled

John M. 3+6cu scaled/ 472 scaled

Mike C. 6+6ttb / 214

Mary F. 4+3cu scaled/ 191 scaled

Andy O. 7+6ttb / 337

Andres R. 4+2ttb scaled / 131

Dave G. 4+1/2 run / 244 scaled

Kristen K. 5+4cu scaled/ 370 scaled

Miquel D. 6 / 182

Thomas W. 5+5ttb/ 104

Jenna M. 4+6ttb / 326

Paul H. 4+3/4 run / 135

Ana E. 4+6cu scaled/ 136

Katie H. 4+1/2 run scaled/ 207 scaled

Alex P. 5+6ttb scaled/ 86

Jeff F. 6+4cu scaled/ 323

Joey B. 5 scaled/ 150

Can you finish one round?

Lots of work on the pull-up/chin-up bars!

Today's WOD:

Run 400m

75 Push-ups

50 Pull-ups

25 Strict Chin-ups

Run 800m

15 Weighted Chin-up 45/15 lbs

15 Chest-to-bar Pull-ups

15 Clapping Push-up

  

20 Minute AMRAP

Warm-up:

1. Run 400m
2. Walking Lunge w/rotation x20
3. Shoulder ROM
4. Walk: Inside, outside, heel, toe
5. Pose: Wall Drill 2x20
6. Group: Burgener Warm-up x2

MOD:

Running Mechanics

Chest-to-bar Pull-ups

Clapping Push-ups

Post-WOD:

Personal Challenge Work

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Courtney 200m Scaled

Brooke 25 Pull-ups Scaled

Ryan 15 Chin-ups

Ronbo 11 Chin-ups Scaled

Will 400m Scaled

Jolly Green 7 Chin-ups 

BAMF 7 Chin-ups Scaled

OMD 1 Weighted Chin-ups

Mike 10 Weighted Chin-ups Scaled

Harold 400m Scaled

Stephen 600m Scaled

Andy 700m Scaled

Chevy 21 Chin-ups

Tiger 400m Scaled

Luisa 400m Scaled

Mr.  Clean 800m Scaled

Jorge 400m Scaled

"L" Bigfoot 1 CTB Pull-up

Kim Possible 800m Scaled

Reynold 400m Scaled

Charlie 400m Scaled

Sam 400m Scaled

Special K. 5 CTB Scaled

Stoner 1 Round

Mighty Mouse 800m

 Andrew 12 Chin-ups Scaled

Will 25 Chin-ups Scaled

Professor 1 Round + 50m

James 8 Weighted Chin-ups

Marcello 2 Weighted Chin-ups Scaled

Jaimi 400 Scaled

Stephen 400 Scaled

Sara 800 Scaled

Susie Burpee 800 Scaled

Kirby 800 Scaled

Ian 2 weighted Chin-ups Scaled

CoCo 25 Chin-ups Scaled

Slash 15 Pull-ups Scaled

Alecia 15 Chin-ups Scaled

Carlos 25 Chin-ups Scaled

Monkey 800 Scaled

Supergirl Scaled

Couchfit 3 Chin-ups Scaled

Carnivore 1 Round

Upman 800m

Gustavo 800m Scaled

Flex 800m Scaled

Jason 1 Weighted PUll-up Scaled 

Ashley 800m Scaled

Sarge 800m Scaled

Counselor 800m Scaled

Karissa 800m Scaled

Danny 3 Weighted Chin-ups Scaled

Nicole 800m Scaled

Dylan 25 Chin-ups Scaled

Joey "Chance" 11 CTB Pull-ups

Zach 400m Scaled

OX 16 Chin-ups

Cornbread 25 Chin-ups