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

 

Last on:03 04 13

 

Dumbbell Man-Makers 35/25lbs

 

4 Minute AMRAP

Last on:01 25 13

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:

 

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:

 

Functional Shoulder Strength

Today's WOD:

Volume Work: Muscle-ups

  

Last on: 02 21 12

  

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

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