For Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Today's WOD:

Michael

  

Run 800m

50 Hip Extensions

50 Sit-ups

  

3 Rounds for time.

Last on: 03 28 12

Time Limit: 30 Minutes

  

CrossFit Dodge Ball

 

Blue = Run 200m

Red = 5 Slam Balls 20 lbs

Green = 5 Burpees

Orange = 5 Wall Balls 20/14 lbs

Purple = 3 Wall Climbers

Warm-up:

1. Walk: Inside Outside Heel Toe
2. Pacer Run 400m

MOD:

• Pose Running
• Hip Extension

Post-WOD:

Roll Out: Legs

Tallahassee CrossFit Athlete Results:

 

Filthy Fifty-Fifty

Today's WOD:

Filthy Fifty Partners

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees to Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs

Burpees

Doubleunders

  

50 reps each for time.

Individual Last on: 06 28 12

Only one works at a time and non-working partner does continuous squats. 

Time Limit 45 Minutes

Warm-up:

1 Minute GymWork:

1. Inchworm
2. Burpees
3. Toes-to-Bar
4. Glute Ham Walk

MOD:

All Movements.

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

Short but Intense

Today's WOD:

Row 1,000m then;

40 Hip Extensions

40 Kettlebell Swing 24/16kg

  

Time Limit 11 Minutes

Last on: 09 20 12

Warm-up:

1. Jump Rope 2 Minutes
2. Group Tabata

MOD:

• Rowing Technique
• Hip Extension
• Kettlebell Swing

Post-WOD:

Roll out: Shoulders & Back

Tallahassee CrossFit Athlete Results:

 

Finally! Some Rowing

Today's WOD:

Row 1000m then;

40 Hip Extensions

40 Kettlebell Swing 24/16kg

  

Time Limit 16 Minutes

Warm-up:

3 Rounds of:

1. 10 Squats
2. 5 Ring Dips
3. 5 Supermans
4. 5 Hand Release Push-ups

MOD:

• Rowing Technique
• Hip Extension
• Kettlebell Swing

Post-WOD:

Stretch: Hip

Tallahassee CrossFit Athlete Results:

Time to get Dirty!

Vinyasa might be the burpees of yoga but these are the burpees of CrossFit.

Today's WOD:

Filthy Fifty

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees to Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs

Burpees

Doubleunders

  

50 reps each for time.

Time Limit: 40 Minutes

Last on: 10 27 11

Warm-up:

1. Group Tabata
2. Hip Extension x12
3. Shoulder ROM

MOD:

All Elements 

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Marion 40:00 thru 5 burpees

Steven L. 40:00 thru 30 burpees

Joslyn S. 40:00 thru 253 singles

Danny J. 37:00

Special K. 40:00 thru 15 Wall ball

Logan J. 37:54

Travis D. 38:01brett S. 40:00 thru 25 burpees

Joker 30:43 RX

Amelia M. 40:00 thru 146 singles

Lori A. 35:39

Heath P. 40:00 thru 40 Wall ball

Terry B. 31:37 RX

BAMF 40:00 thru 15 burpees

OMD 28:54 RX

Andrew S. 40:00 thru 37 DU

David . 35:01

Thor 40:00 thru 18 DU

Gustavo 40:00 thru 23 Wall ball

Tweety bird 38:58

Luisa M. 40:00 thru 10 DU

John R. 39:58 RX

Craig B.38:01

Cornbread 37:11 RX

Lindsey S. 40:00 thru 7 burpeees

Ashley D. 29:47

Chryssi 40:00 thru 31 Wallball

Monkey 26:45 PR RX

Roadrunner 37:52 RX

Bridget 35:28

Bug 35:01

Chevy 23:43 RX

Jad 40:00 

Carolina 40:00 thru 142 singles

Sharon G. 

Justin B. 35:36

Walt M. 40:00 

Daniel W. 32:48

Matt H. 40:00

Captain 40:00 thru 50 burpees

Dubs 40:00 thru 1 burpee

Corey B. 34:26 RX

Carden L. 40:00 thru 27 burpees

Will J. 31:56 RX

Daniel T. 40:00 thru 32 Wall ball

Grizz 40:00 thru 15 Wall ball

Daniel S. 37:28

Jeremy J. 40:00 thru 10 burpees

Brian C. 40:00 thru 21 DU

Rick B. 27:34

Albert R. 31:47

Steven (traveler) 25:22 RX

Merrick S. 35:03 RX

Wonder Woman 31:09 RX

Professor 27:23 RX

William E. 40:00 thru 4 burpees

LIttle G. 40:00

El Diablo 32:55 PR RX

Jackie A. 40:00 thru 10 burpees

Chris K. 40:00 thru 19 Wall ball

JuJu 40:00 thru 43 burpees

Thomas S. 40:00 thru 5 burpees

Ellyott C. 40:00 thru 50 wall ball

Andy O. 27:52 PR RX

James L. 26:02 RX

Sonic 23:35 RX

Firecracker 29:43 PR RX

James G. 31:43

AJ 30:26 RX

Kari L. 21:26

Supergirl 32:41 RX

Aaron D. 21:57

Stoner 21:36 RX

Carnivore 21:05 RX

Ashley H. 40:00 thru 3 DU

Michael J. 36:40 RX

Elizabeth W. 40:00 thru 30 Wall ball

Ana E. 40:00 thru 25 DU

Paul H. 40:00 thru 30 burpees

John M. 40:00 thru 10 DU

Samantha P. 40:00 

Charlie 40:00 thru 39 burpees

Allison J. 40:00 thru 20 burpees

Ryan V. 40:00 thru 41 wall ball

Jon E. 40:00 thru 22 wall ball