Mainsite 130430

Today's WOD:

100 ft Walking lunge

50 Push-ups

50 Doubleunders

25 Knees-to-elbows

5 Rope climbs

50 Box jump 24"/20"

25 Overhead squats 75/55 lbs

25 L-pull-ups

50 Sit-ups

Time Limit: 22 Minutes

Warm-up:

Group Tabata

MOD:

• All Elements

Post-WOD:

Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results:

Kettlebells and L-Sit Pull-ups

Today's WOD:

5 L-Sit Pull-up

10 Kettlebell Snatch rt. Hand 24/16kg

20 Kettlebell Swing 24/16kg

10 Kettlbell Snatch left hand 24/16kg

  

3 Rounds for time.

Last on: 09 23 11

Time limit: 15 Minutes

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder Swing x20
3. Walking Lunge x10
4. Ring Dip x10

MOD:

• L Sit Pull-up
• Kettlebell Swing
• Group Kettlebell Snatch Practice

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

BAMF 12:47

Joker 959 RX

Chryssi 13:30

Sal 5:00

Will B. 10:20

Joslyn 12:57

Marcus 13:2

Andrew S. 12:44

Stoner 11:57 @ 32kg

OMD 8:09  RX PR

Dustin J. 10:36

Ana J. 8:27

Marc 10:56

Ashley D. 7:49

Lori 8:15

Mitchell 9:47

Lyndsey S. 14:43

Charlie 7:29

Bug 5:32 subbed

Sam P. 10:36 RX

Luisa 12:45

Professor 6:56 RX

Thomas 12:08

Roadrunner 13:40

Mighty Mouse 12:08

Monkey 9:50 RX

Micah 10:53 

Carolina 15:00

Sharon 15:00

Wonderwoman 10:48 RX

Daniel T. 14:46

Chris W. 12:58

Robert B. 11:50

DJ. J. 15:00

Darren D. 14:08

Thor 11:28

Brad S. 10:09

Brian C. 8:40 RX

Sweet Tea 12:50

Will J. 10:30

Sara A. 12:03

Ashley P. 9:50

Karissa H. 12:41

Markindey 11:55

Ryan V. 13:13

Burpees 10:35

AJ 10:59

Sonic 9:44

Chris C. 12:55

JOhn K. 10:29

Cornbread 10:35 PR

Harold 15:00

Neighbor 8:10

James L. 8:07 RX

Andy O. 10:18 RX

Chris B. 13:55

Jay B. 15:00

Casey S. 12:54

Marcelo 7:52

Kari 13:42

Jaimes 12:10

Allison J. 10:07

Dylan W. 15:00

Jonathan E. 2:19

Hallie R. 11:03

Pat L. 11:09

Merrick S. 12:29

Aaron D. 11:20

Steve N 13:22

Ana E. 11:46

Pual H. 10:54

OHS & L-Sit

Today's WOD:

Overhead Squat 70% of 1RM

L-Sit Pull-up

  

11-9-5 reps for time.

  

Time Limit: 20 Minutes

Last OHS: 09 26 11

Warm-up:

1. Row 3 Minutes
2. Samson Stretch
3. Shoulder ROM
4. Overhead Squat w/bar x10
5. Squat Stretch
6. Snatch 10 in 10

MOD:

Overhead Squat

L-sit Pull-up

Post-WOD:

Jump Rope 5 Minute AMRAP

Stretch: Hip

Burpee Challenge: 36

CFTally Athlete Results:

Ronbo 4:41 Scaled  32DU

Bamf 7:18 Scaled  159DU

John R.  7:02 Scaled  87DU

Bigfoot 5:28  @75lbs 55:DU

Joker 6:16  @135lbs 142DU

Jaimi 6:32 Scaled 78DU

Vinny 7:03 Scaled 275S

Luisa 6:29 Scaled 44DU

Angelica 9:15 Scaled 200S

Tom 1007 Scaled 12DU

Charlie 5:15 Scaled  66DU

Kirby 7:23 Scaled 233S

Mighty Mouse 7:01 @65lbs

Sandy 7:18 Scaled 425S

BMR 7:16 Scaled 37DU

Samantha 7:40 Scaled 32DU

Becca 6:00 Scaled 457S

Stoner 7:51@145lbs 185DU

Paul 4:50 Scaled 430S

Jill 4:55 Scaled 323S

Bull 6:05  Scaled  108DU

OMD 8:21 @125Lbs  85DU

Devin 7:11 @125lbs

Nikoleta 6:20 Scaled  75DU

Jimbo 7:22 @105lbs  132DU

TGIF Kettlebell Style

I'm not sure what was going through Stephen's mind at that moment. Any ideas?

Today's WOD:

5 L-Sit Pull-up

10 Kettlebell Snatch rt. Hand 24/16kg

20 Kettlebell Swing 24/16kg

10 Kettlbell Snatch left hand 24/16kg

   

3 Rounds for time.

   

Time Limit: 13 Minutes  

  

Last on: 03 10 11

Warm-up:

1. Row 3 Minutes
2. Shoulder ROM
3. Burpee x10
4. Walking Lunge x20

MOD:

L-Sit Pull-up

Kettlebell Snatch

Kettlebell Swing

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Jolly Green 15:53

Courtney 9:54 Scaled

Tuffy 9:36 Scaled

BaMF 13:23 Scaled

Joker 10:05

Krissy 7:10 Scaled

Andy 8:57 Scaled 

OMD 9:32

Monkey 10:51 Scaled

Sarge 11:57 Scaled

Blake 10:23 Scaled

Madeline 7:25 Scaled

Sweet Tea 10:10 Scaled

Charlotte 9:40 Scaled

Belle 9:22 Scaled

Joey 7:10 Scaled

James 10:44 Scaled

Vinny 13:07 Scaled

Sandy 12:50 Scaled

Professor 6:40

Flex 7:50

Chevy 9:02 Scaled

Stephen 11:58 Scaled (first WOD!)

Mighty Mouse 16:34

Andrew S. 13:00 Scaled

Chryssi M. 13:00 Scaled

Stephen M. 13:00 Scaled

Zach 8:47 Scaled

Stoner 6:17 (best time)

Couchfit 5:57 Scaled

Carnivore 8:46

KitKat 10:47 Scaled

Jason 9:47 Scaled

Cornbread 11:17 Scaled

Counselor 10:25

JenKen 6:51 Scaled

For Weaver

U.S. Army First Lieutenant Todd W. Weaver, 26, of Hampton, VA, assigned to the 1st Battalion, 320th Field Artillery Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based out of Fort Campbell, KY, died on September 9, 2010, of wounds suffered when insurgents attacked his unit with a roadside bomb in Kandahar, Afghanistan. 

He is survived by his wife Emma, daughter Kiley, parents Don and Jeanne, and siblings Glenn, Adrianna, and Christina. 

Today's WOD:

Weaver

  

10 L pull-ups

15 Push-ups

15 Chest-to-bar Pull-ups

15 Push-ups

20 Pull-ups

15 Push-ups

  

 4 Rounds for time.

Warm-up:

1. Row 3 minutes
2. Shoulder ROM
3. Samson Stretch
4. Back Extension x10

MOD:

L Pull-ups

Chest-to-bar Pull-ups

Post-WOD:

Jump Rope 5 Minute AMRAP

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Andy 42:20 Scaled

bamf 37:30 Scaled

Nadine 53:44 Scaled (First WOD!)

Devin 35:32 Scaled

Joker 37:00 Scaled

Ashley 40:30 Scaled

Patrick 46:56

Tweety Bird 39:24 Scaled

Kim Possible 28:09 Scaled

Chris 19:32 Scaled

Kaveman 32:10 Scaled

Lindsey 34:11 Scaled

Lauren 34:40 Scaled

Aislinn 44:06 Scaled

Emory 39:27 Scaled

Christina 36:45 Scaled

Lili 39Z:30 Scaled

Mighty Mouse 34:50

Rubberman 19:32 Scaled

Stoner 23:39

Joe 23:57 Scaled

Eddie 41:46 Scaled

Rachel 29:33 Scaled

Couchfit 39:01 Scaled

Catherine 34:56 Scaled

Traci 29:15 Scaled

Madeline 31:05 Scaled

Cornbread 31:00 Scaled

Tuffy 32:50 Scaled

Kevin 45:00 Scaled

Counselor 31:59

Tony 45:00 Scaled

Allyson 45:53 Scaled

Speed Racer 43:33 Scaled

Jimbo 29:39 

Nikki 37:24 Scaled

Nicole 41:50 Scaled

Danny 36:51  

Carlos 29:48