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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 (40) 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 (20) 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 (59) 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 Partner WOD (9)

Wednesday
May082013

Partner Time!!!

Today's WOD:

Partner Time
Row 1500m (in 250m Intervals)
150 Thrusters 75lbs/55lbs
100m Yoke Walk 
50 Broad Jumps 6'/4'
25 Stones to Shoulder 115lbs/75lbs
Free Throw x5
If you miss a free throw perform 5 Burpees
Time Limit: 40 Minutes

Warm-up:

Run 400m or Row 500m
Free Throw x5
Lay up x5
Every Miss is 1 Wall Climber

MOD:

  • All Elements

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Monday
Nov262012

Help with Helen

Today's WOD:

Partners Doing Helen 
  
Run 400m
42 Kettlebell Swings 24/16kg
24 Pull-ups
  
3 rounds for time.
Time Limit: 18 Minutes
Only one partner works at a time but all run.
  
Followed by: Jump Rope 5 Minute AMRAP

Warm-up:

1 Minute Kettlebell Work:
  1. Kettlebell Swing
  2. Front Squat
  3. Walking Lunge
  4. Push-up

MOD:

  • Pose Running
  • Kettlebell Swing
  • Pull-up

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

Monday
Aug202012

It's more fun with a friend

Today's WOD:

Working Together
  
Run 200m
Anyway Overhead 95/55lbs
Sit-up Medicine Ball Toss over 24" box 20/14lbs
Jumping Pull-up
Kettlebell Swing (One arm alternating) 24/16kg 
Ring Row
  
46 36 26 16 12 reps for time.
  
One partner works at a time, except all run.
Time Limit: 25 Minutes

Warm-up:

  1. Group Sprint Run 400m
  2. Shoulder Swing x20

MOD:

  • Clean & Jerk Practice 10 Minutes
  • All Wod Elements

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Wednesday
Jun132012

Teamwork

Today's WOD:

Partner WOD
  
Kettlebell Swing 24/16kg
Box Jumps 24/20"
Run 400m
Slam Balls 35/15lbs
Walking Lunge Steps
Row 800m
Ring Rows 
Hang Clean 75/55lbs
  
100 of each movement.
Everyone runs but Jumping Jacks for non-working partner.

Warm-up:

  1. Group Tabata
  2. Back Extension x10
  3. Shoulder Swing x15
  4. Kettlebell Swing 24/16kg x10

MOD:

  • Kettlebell Swing
  • Walking Lunge
  • Hang Clean
  • Ring Row

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Joslyn & Marcus 30:00 92 Rows

Travis D. & BAMF 30:00 40 cleans

Special K. & Stoner 30:00 92 Cleans

Rick B. & Dustin J.  27:48 RX 

Sicilian 30:00 31 rows

Sara A. 29:52 single

Marc R. 30:00 31 Rows

Lindsey S. & Ashley d. 30:00 48 rows

thor & Craig B. 30:00 10 cleans

Matt K. & Merrick 30:00 rows

Shann & Bug 28:59 

Char & Belle 30:00 35 ring rows

Carey & Thomas 30:00 25 rows

Luisa 29:55 single

Little G. 27:26 single

Wondrwoman & JOrdan 30:00 73 cleans

Sharon & Carolina 30:00 22 rows

Daniel & Darren 30:00 24 rows

Grizz & Charlie 30:00 30 rows

Dann & CW 30:00 13 cleans

Brian C. & JJ 30:00 82 rows

Matt B. & Robert B. 30:00 100 rows

Sweet T. & Cornbread 30:00 98 rows

MOnkey & Firecracker 29:02 RX

Bridget M. 27:13 RX fastest single

Jeff & Jimbo 26:50 RX

Karissa H. & Lindsey B. 30:00 35 cleans

Jackie A. & Keesha 30:00 

David L. & Dave G. 29:39 RX

Ashley P. 28:02 single

Allison J. & Supergirl 30:00 25 rows

James & Andy 26:11 RX fastest team

Sonic & AJ. G. 27:12 RX

Marcelo & Chris B. 30:00 63 cleans

Jamie S. & Patrick 30:00 13 rows

Terry B. 28:00 RX single

John M. & Alex P. 30:00 25 cleans

Michael J. & Ashley H. 30:00 71 rows

Captain & El Diablo 30:00 100 rows

Thursday
Feb092012

Chipper Time with Partner Power

Today's WOD:

Chipper Time with Partner Power
  
400m Partner Run w/Medicine Ball Pass 20/14lb
50 Power Snatch 1/2 BW
50 Elevated Push-up 24/20"
50 Hang Power Clean
50 Sit-ups Throw over the box 20/14lb ball
50 Sumo Deadlift High Pull
Partner Carry to Stop Sign and back
  
Weight is 1/2 smallest partner's weight
  
Time limit: 35 minutes

Warm-up:

  1. Row 30 Calories
  2. Shoulder ROM
  3. Medicine Ball Clean x10
  4. Toes-to-Bar x10
  5. Group: Sumo Deadlift High Pull
  6. Group: Snatch
  7. Snatch 10 in 10

MOD:

Power Snatch
Sumo Deadlift High Pull

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

Bamf & Steven 19:35

Will B. (1/2) 17:12

Chyrissi & Joslyn 25:10 scaled

Jay and Christopher 20:20

OMD (1/2) 11:10

Rachit & Justin 22:30

Andrew & Alex 24:20

Samantha & Krissy 18:23 scaled

OX & Couchfit 19:15

Missy (1/2) 19:10

Sarge & Kyrie 19:57 Scaled

Belle & Charlotte 22:55 Scaled

Chevy & Rich 14:00

Mighty Mouse & Special K. 17:19 

Jeannette & Sandy 19:03 Scaled

Tiger & Bug 16:20

Thomas & Cornbread 21:14

Reynold & Stephen 20:13

Susie Burpee & Mo 24:03 Scaled

Natalie (1/2) 22:00 Scaled

Will J. & Chris18:59

Tom (1/2) 18:39 Scaled

Ryan & Quentin 20:14 

Carrie & Kelly 23:06 Scaled

Professor 18:55 Scaled

Amish & Michael J. 14:16 

Wonderwoman & (Katie scaled) 20:37

Rick & Jimbo 13:55

Karissa & Vicki 20:47

Louis & Mike C. 22:38

Monkey & Firecracker 14:36

Stoner & Logan 12:10

El Diablo & Cory 19:09

Captain & Supergirl 18:31

Neighbor & Dylan 18:21

Lindsey & Susan 25:30

Mike & Jeff 19:54

Andy & Chance 12:09

Pat & Geoff 16:04

Tink 16:16 Scaled

Ana & Elizabeth 22:19 Scaled

Andre & Darren 24:22

Chris & Paul 21:12