And now for some Clean & Jerk Work

Today's WOD:

7 Cleans @ 55% of 1RM

5 Hang Squat Cleans @ 55% of 1RM

3 Split Jerks @ 55% of 1RM

  

5 Rounds for time.

Time Limit: 15 Minutes

  

Followed by:

  

CrossFit Basketball

Five Minute Game

Each player is designated 1,2 or 3 on each team.

When a player scores the opposing team does the following:

Player 1: Burpee, Player 2: Hollow Body Rock, Player 3: Spiderman Push-up

Warm-up:

Row 500m or Run 400m

One Minute Bar Work:

1. Deadlift w/bar
2. Hang Squat Clean w/bar
3. Split Jerk with/bar

MOD:

• Clean
• Hang Squat Clean
• Split Jerk

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Easier than it looks

Today's WOD:

3 Squat Clean 115/75 lbs

3 Split Jerk

3 rounds of above then;

  

30 Toes-through-Rings

  

Immediately followed by 3 Rounds of:

  

3 Power Clean

3 Push Jerk

  

For total time.

Time Limit: 12 Minutes

  

Followed by:

20 Glute Ham Raises NFT

Warm-up:

Split Jerk Footwork Wave x20

One Minute BarWork:

1. Squat Clean w/bar
2. Split Jerk w/bar
3. Power Clean w/bar
4. Push Jerk w/bar

MOD:

• Clean
• Split/Push Jerk
• Power Clean
• Toes-through-Rings
• Glute Ham Raise

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

Elizabeth

Lift:

Back Squat

75% x5 reps

85% x3 reps

95% x1 or more reps

Today's WOD:

Elizabeth

  

Clean 135/95 lbs

Ring Dips

  

21-15-9 for time.

  

Last on: 03 06 12

Time Limit: 18 Minutes

Warm-up:

One Minute BarWork:

1. Back Squat w/bar
2. Front Squat w/bar
3. Good Morning w/bar
4. Overhead Squat w/bar

MOD:

• Back Squat
• Clean
• Ring Dip

Post-WOD:

Stretch: Simple Five Way Shoulder

Tallahassee CrossFit Athlete Results:

Time for Elizabeth

Wall balls are back!

Today's WOD:

Elizabeth

  

Clean (Full Squat) 135/95lbs

Ring Dip

21-15-9 reps for time.

  

Last on: 10 15 10

Time limit: 18 Minutes

  

Followed by:

  

Wall Ball 3 minute AMRAP 20/14 lbs

Warm-up:

1. Row 500m
2. Hip Extension x12
3. Shoulder ROM
4. Wall Ball x12
5. Rack/Squat Stretch
6. Clean 10 in 10

MOD:

Clean

Wall Ball

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Special K. 18:00 scaled /42

The Standard 17:26 scaled/39

Steven L. 18:00 /44

Ronbo 17:06 scaled /41

Will B. 18:00 scaled/48

Joslyn S. 18:00 scaled/ 27

Bamf 22:22/ 49

Harold R. 17:26/ 22

John R. 17:42 scaled/33

Joker 11:49/49

Vista 15:41 scaled/7

Megan W. 15:38 scaled/20

Bridget M. 13:57 scaled/31

Andrew S. 15:19 scaled/37

Tweetybird 16:00 scaled/20

BMR 12:43 scaled/46

Luisa 18:00 scaled/43

Matthew K. 18:00 scaled/40

Chevy 7:49 scaled/

Tiger 12:09 scaled/29

Professor 10:53/ 62

Jeremy K. 18:00 scaled/25

Vinny 13:37 scaled/16

Grier 17:28 scaled/30

Char 12:02 scaled/30

Belle 14:02 scaled/28

Alisa 12:02 scaled/29

Rutrow 11:21 scaled/25

Amish 9:24 / 68

Mike C. 14:45 scaled/48

Rich W. 8:37/

Jeannette 15:0-8 scaled/28

Kim Poss. 15:12 scaled/28

Kirby 18:00 scaled/7

Reynold 18:48 scaled/27

Grizz 17:50 scaled/40

Collin (traveler) 15:17/ 47

Will J. 14:25/55

Lewis N. 18:00 scaled/23

Flex 10:42/ 40

Rick B. 14:42/48

Sweet Tea 16:33 scaled/28

Martin (traveler) 13:50 scaled/ 26

Samantha G. 18:00 scaled/ 31

Slash 17:31 scaled/ 11

Corey B. 13:32 scaled/ 32

Lindsey B. 18:00 scaled/ 28

Karissa 18:00 scaled/ 16

Stoner 6:41/ 75

Cornbread 19:30/ 42

Brian S. 14:39/50

Jorge 15:35/ 32

Mary F. 15:17 scaled/ 5

Neighbor 18:00 scaled/ 42

Carnivore 7:58/ 61

Collin L. 17:05/ 56

Heather S. 17:58 scaled/21

Becca 12:16 scaled/ 41

Captain 18:00 scaled/ 35

El Diablo 16:09/ 55

Carlos 10:45 / 45

Chris C. 18:00 scaled/18

Mo 18:00 scaled/ 22

Dylan 18:00 scaled/24

Ox 18:00 scaled/ 44

An Open Wod and Annie

Today's WOD:

CF 2011 Games Open WOD#3

  

Squat Clean & Jerk 165/110 lbs

  

5 Minute AMRAP

 

Followed by:

Annie

  

Doubleunders

Sit-ups

 

50-40-30-20 and 10 rep rounds.

  

Last on: 11 10 10

  

Time Limit: 15 Minutes

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder ROM
3. Good Morning w/bar x10
4. Bridge Hold x3 30 Seconds
5. Jump Rope alternating Feet x40
6. Group: Clean & Jerk
7. Clean & Jerk 10 in 10

MOD:

Clean & Jerk

Doubleunders

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Carlos N. 13 / 15:00

Jolly Green 13 Scaled

Chryssi 9 scaled/ 14:31 Scaled

Joslyn S. 10 Scaled/ 15:00 Scaled

Steven L. 11 Scaled/ 15:00 Scaled

Bamf 13 Scaled/ 8:54

Special  / 13:30 Scaled

Tweety 14 Scaled/ 11:39 Scaled

Samantha G. 14 Scaled/ 15:00 Scaled

Andrew S. 15 Scaled/ 11:56 Scaled

OMD 14 / 9:25

Chris W. 9 Scaled/ 8:26

Silverback 13 / 15:00 Scaled

Luisa 12 Scaled/ 13:54 Scaled

Rick B. 17 Scaled/ 13:44 Scaled

Andres 10 Scaled/ 11:55 Scaled

Matthew K. 14 Scaled/ 14:45 Scaled

Kristen 16:00 Scaled/ 8:22 Scaled

Mo 14 Scaled/ 13:22 Scaled

Amish 11 / 5:22

Elena 16 Scaled/ 13:58 Scaled

Professor 12/ 6:42

Jorge 16 Scaled/ 8:19

Sandy 16 Scaled/ 13:55 Scaled

Bug 15 Scaled/ 13:04

Logan 11 Scaled/ 9:34

Missy 21 Scaled/ 9:29 Scaled

Rich 19 / 5:54

Stoner 26 / 7:12

Ox 13/ 13:53

Kyrie 14 Scaled/ 15:25 Scaled

Krissy 20 Scaled/ 14:20 Scaled

Louis 13:00 Scaled/ 18:19 Scaled

Char 14 Scaled/ 13:59 Scaled

Bigfoot 14 +1sc Scaled/ 9:51

 Sarge 9 Scaled/ 16:47 (pr)

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