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2011 Games WOD (8) Any Way Overhead (5) Athlete's Choice (47) Atlas Stone (Over Shoulder) (3) Back Extension (2) Back Lever (9) Back Squat (92) Bear Crawl (2) Bench Press (39) Box Jump (86) Burgener Warm-up (6) Burpee (50) Burpee (Bar-facing) (7) Burpee Box Jump (3) Burpee Long Jump (2) Burpee Pull-up (3) Burpee Side Jump (3) Burpee Tuck Jump (2) Carioca (3) Chin-up (9) Chin-up (Strict) (4) Clean (13) Clean & Jerk (37) CrossFit Basketball (2) Deadlift (118) Deadlift (Snatch-Grip) (2) Deadlift (Stiff-legged) (2) Dodge Ball (12) Doubleunder (135) Dumbbell Manmaker (4) Dumbbell Press (4) Dumbbell Thruster (2) Dumpster Dash (7) Farmer's Walk (3) Fitness Assessment (6) Front Lever (11) Front Squat (26) Games Wod (11) Girl WOD (72) Glute Ham Raises (28) Handstand Push-up (60) Handstand Push-up (EROM) (9) Handstand Walk (8) Hang Power Clean (25) Hang Power Snatch (14) Hang Squat Clean (3) Hero WOD (71) Hip Extension (25) Hollow Body Rocks (12) Inverted Hold (5) Jump Rope (53) Jump Rope (Alternate Leg) (3) Jump Rope (Single Leg) (2) Kettlebell Press (2) Kettlebell Push Press (2) Kettlebell Sit-ups (Twists) (2) Kettlebell Snatch (12) Kettlebell Sumo Deadlift High Pull (3) Kettlebell Swing (72) Kettlebell Swing (One Arm) (4) Kettlebell Swing (Power) (5) Kettlebell Thruster (2) Kettlebell Twists (2) Knees-to-elbow (38) Leg Lift (2) L-Sit (3) L-Sit (Ring) (2) L-Sit Hold (2) Medicine Ball Clean (15) Muscle-up (52) Named WOD (49) Obstacle Course (2) Overhead Squat (33) Overhead Walk (2) Partner Ball Throw Sit-up (2) Partner WOD (9) Personal Challenge Work (53) Pistol (11) Plank Hold (Weighted) (2) Power Clean (26) Power Snatch (19) Pull-up (117) Pull-up (Chest-to-bar) (22) Pull-up (Jumping) (11) Pull-up (L-Sit) (15) Pull-up (Strict) (15) Pull-up (Weighted) (18) Push Jerk (27) Push Jerk (Behind-the-Neck) (3) Push Press (55) Push-up (80) Push-up (Clapping) (6) Push-up (Diamond) (5) Push-up (Elevated) (7) Push-up (EROM) (2) Push-up (Hand Release) (16) Push-up (One Arm) (5) Push-up (Ring) (8) Push-up (To Row) (2) Push-up (Weighted) (6) Reverse Hyper (15) Ring Dip (58) Ring Dip (Weighted) (4) Ring Handstand Push-up (4) Ring Row (4) Roll out: Shoulders & Arms (6) Rollout: Legs (50) Rollout: Shoulders & Upper Back (61) Rope Climb (33) Row (105) Run (238) Run (Sprint) (4) Run (w/ Medicine Ball) (2) Run Backward (9) Shoulder Press (62) Shoulder-to-Overhead (2) Sit-up (71) Sit-up (Behind head) (2) Sit-up (GHD Weighted) (2) Sit-up (GHD) (77) Sit-up (V) (3) Sit-up (Weighted) (9) Skin-the-cat (33) Skip (3) Slam Ball (16) Sled Run (14) Sledgehammer (2) Snatch (36) Snatch (Split) (2) Snatch Balance (7) Split Jerk (12) Sprints (12) Squat (50) Squat Clean (9) Squat Hold (3) Squat Jump (2) Step-ups (3) Stretch & Roll: Athletes' Choice (70) Stretch: Athlete's Choice (4) Stretch: Hamstring (89) Stretch: High Hammie (6) Stretch: Hip (33) Stretch: Plantar Fasciitis (6) Stretch: Simple Five Way Shoulder (97) Stretch: Smoked Lower Back (10) Stretch: Trainer's Choice (2) Stretch: Wall Stretch (5) Sumo Deadlift (3) Sumo Deadlift High Pull (36) Superman (3) Tabata (40) Team WOD (5) Thruster (37) Toes-through-Rings (3) Toes-to-bar (24) Turkish Get-up (25) Volume Work (3) Walking Lunge (25) Walking Lunge (Weighted) (9) Wall Ball (53) Wall Climb (7) Wallball (2) Yoke Walk (2)

Entries in Dumbbell Manmaker (4)

Monday
Apr082013

Dumb Pull-ups!

Today's Lift:

Back Squat
65% x5 reps
75% x5 reps
85% x5x3 sets

Today's WOD:

Max Strict Pull-ups x3
 
 
Dumbbell Man-Makers 35/25lbs
 
4 Minute AMRAP

Warm-up:

Run 400m or Row 500m
10m Elbow to Instep
10m Burpee Broad Jump
10 Shoulder Swings

MOD:

  • Back Squat
  • Strict Pull-up
  • Dumbbell Man-Maker

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

 

Friday
Jan252013

Dodge Ball is Back!

Today's Lift:

Back Squat
70% x3 reps
80% x3 reps
90% x3x3 sets

Today's WOD:

Manmakers 35/20lbs
  
4 Minute AMRAP
  
CrossFit Dodge Ball
  
Blue = 5 Air Squats
Red = 4 Burpees
Green = 5 Jumping Pull-ups
Orange = 5 Walking Lunges
Purple = 3 Wall Climbers

Warm-up:

  1. Jump Rope 2 Minutes
  2. Good Morning w/bar x10
  3. Push Press x15
  4. Squat Jump x10

MOD:

  • Back Squat
  • Manmakers

Post-WOD:

Roll Out: Legs

Tallahassee CrossFit Athlete Results:

 

Monday
Mar122012

Functional Shoulder Strength

Today's WOD:

Volume Work: Muscle-ups
  
  
Followed by:
  
Manmakers 35/20 lbs 3 Minute AMRAP

Warm-up:

  1. Indian Run 400m
  2. Bear Crawl x1
  3. Shoulder ROM
  4. Push-up to Side Plank x10
  5. Cobra 5x
  6. Skin-the-Cat 3x

MOD:

Skin-the-Cat
Muscle-up
Manmakers

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Standard 20/20 scaled 10

Becca 20/20 scaled 11 at 15#

Steven L. 20/20 scaled 9@ 25#

BAMF 45 scaled 7

Will B. 18 MU 10

Ronbo 20/20 scaled 8@25

Special K. 45 scaled 9

Joker 20/20 scaled 13@35

Andrew S. 20/20 scaled 10

Collin L. 20/20 scaled 16

OMD ? 16

Megan 20/20 scaled 5.5

Rick B. 20/20 scaled 15

Chevy 60/60 scaled 16 (power clean)

Luisa 20/20 scaled 10

Sandy 20/20 scaled 9@15#

Mo 20/20 scaled 10

Lewis 20/20 scaled 7

Alisa 20/20 scaled 11 @15#

Megan 20/20 scaled ?

Bug 60/24 scaled 12

Little K 20/2011@15#

Carnivore 32 Strict MU w/turnout 18

Bigfoot 50/50 scaled 13

Reynold 26/26 scaled 8

Kyrie 20/20 scaled 8@10#

Krissy 20/20 scaled 11@15#

Mighty Mouse 20 scaled/subbed

Fuma 20/30 scaled 16

Alexis 20/18 scaled 10

Daniel T. 10/40 scaled 9

Merrick 20 MU 10

Erin C. 20/16 scaled 10@15#

Jeremy K. 20/20 scaled 8

Amish 9 strict MU/9MU 15

Flex 40/40 scaled 14

Charlotte 20/20 scaled 14

Thor 20/20 scaled 14

Vista 40/20 scaled 12

Ryan M. 23MU 17

Will J. 40/40 scaled 18

Ryan V. 10MU 15

Sarge 20/20 scaled 10

Stephen M. 20/20 scaled 13

Natalie 20/20 scaled 14

Karissa H. 20/20 scaled 12

Geoff 40MU 17

Bridget M. 20/20 scaled 11

Micah 20/20 scaled 11

Lindsey B. 20/20 scaled 11

Couchfit 20/20 scaled 18

Michael J. 50 scaled 16

Jimbo 40MU 19

JuJu 20/20 scaled 11@10#

Rachit 40/40 scaled 13

Stefan 40/20 scaled 17

Captain 20/20 scaled 15

El Diablo 20 scaled 15

Ox 40/20 scaled 15

Carrie 20/20 scaled 13

Pat L. 40/36 scaled 14

Chris W. 20/20 scaled 12

Andres R. 20/20 scaled 12

Andres R. 20/20 scaled 14

Mike C. 40/20 scaled 14

Casey S. 40/33 scaled 15

Jay B. 30/20 scaled 19

Chris B. 29/29 scaled 16

Thomas W. 20/20 scaled 12

Jenna M. 20/20 scaled 12

Elizabeth W. 20/20 scaled 11

Jeff F. 40/38 scaled 15

 

Wednesday
Dec072011

Minute by Minute

Today's WOD:

1 Minute WOD
  
Deadlift 185/130 lbs
Pull-up
Dumbbell Manmaker 25/15lbs
  
1 minute each movement for 3 rounds for total reps.
  
Rest 1 minute between rounds.

Warm-up:

  1. Bear Crawl x20
  2. Reverse Hyper x10
  3. Bear Complex w/bar x2
  4. Group Burpee Challenge: 23

MOD:

Deadlift
Kipping Pull-up
Manmakers

Post-WOD:

Jump Rope 5 Minute AMRAP
Roll out: Legs & Lower Back

CFTally Athlete Results:

Standard 88 / 106DU

David 62 Scaled / 250 singles

Chyrissi 57 Scaled / 450 singles

Will B. 81 / 500 singles

Bamf 73 / 150DU

Couchfit 89 / 125DU

Joker 107 / 

OMD 110 / 123 DU

Merrick 68 / 558 singles

Amy 79 Scaled / 50DU

Tweetybird 82 Scaled/ 0DU

Harold 75 / 398 singles

Chevy 104 / 182DU

Jorge 84 / 171DU

Luisa 78 Scaled 48DU

Belle 64 Scaled 0DU

Charlotte 56 Scaled/ 2DU

Tiger 95 / 155DU

Chelsey 65 Scaled/ 200singles

Sandy 76 Scaled / 380 singles

Cornbread 92 / ?DU

Bigfoot 113 / 70DU

Justin B. 136 / 330DU

Kristen 106 Scaled / 15DU

Flex 113 / 77DU

James 149 / 157DU

Reynold 64 Scaled/ 44DU

Krysta 92 Scaled / 702singles

Charlie 72 Scaled / 44DU

Mighty Mouse 82 / 

Jaimi 56 Scaled/ 65DU

OX 114/ 95DU(PR)

Andrew 103 Scaled/ 436 singles

Ian 89 Scaled/ 46DU

Thor 81 Scaled/ 86DU

Lily 86 Scaled/ 59DU

Natalie 75 Scaled/ 15DU

Firecracker 106/ 111DU

Susie Burpee 43 Scaled?/ 44DU

Stoner 146 / 204DU

Bieber Chance 114 / 150DU(PR)

Supergirl 100 / 

Carlos 120 / 300 singles

Abi 135 subbed

Stephen 64/ 70DU

Kirby 46 Scaled/ 110 singles

Andy 127 / 60DU

Danny B. 79/ 201DU

Monkey 106/ 

Nicole B. 73 Scaled/ 63DU

Ashley 66 Scaled/ 313 singles

Counselor 124/ 3DU

Brian S. 120 Scaled/ 30DU

Diandra 74 Scaled/ 400 singles

Fuma 86 / 306 singles

Dylan 65 Scaled/ 359 singles

Pat 86 / 23 DU

Wonderwoman 108 / 107DU

Happy 133 / 50DU

Jimbo 111 / 132DU

Silverback 131 / 90DU