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:

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

Team Decisions...Either This or That

Today's WOD:

Either This or That...Partner Wednesday

  

Run 800m OR Farmers Walk 200m with two 45/35 lb Dumbbells

70 Kettlebell Swings 24/16 kg OR 30 Kettlebell Snatches 16/12 kg

70 Pop-Ups (burpee w/o push-up) OR 30 Burpees

70 Ring Rows OR 20 Muscle-ups

70 Hand Release Push-ups OR  30 Weighted Push-ups 35/15lbs

Run 200m backwards OR Walking Lunge to Stop sign

70 Squats OR 10 Rope Climbs

For Time.

Both partners must choose the same option. Only one works at a time but all run.

Time Limit: 25 Minutes

Warm-up:

1. Jump Rope 5 Minute AMRAP
2. Squat Jump x10
3. Shoulder Swing x10
4. Overhead Squat w/bar x10

MOD:

Ring Rows

Rope Climb

Kettlebell Swing

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

John R. 102DU 18:50 with Terry

Joker 105DU 15:41 with Will

Terry 76DU 18:50 with John R.

Steven L. 60DU 15:22 with Bill

Jessica D. 420 S. 23:46 with Joslyn

Joslyn S 433S 23:46 with Jessica

Heath P. 93DU 21:05 with Marcus

Will B. 30DU 15:41 with Joker

Marcus 400S 21:05 with Bill

The Sicilian 260S 22:04 with Ronbo

Beca B. 20DU 15:35 1/2 Alone

Joe L. 95S 21:44 with Special K.

Special K. 55DU 21:44 with Joe

OMD 228DU 10:57 with Collin

Rick B. 22DU 16:15 with Harold

Harold 61DU 16:15 with Rick

Samantha G. 324S 21:54 with Coco

Coco 320S 22:54 with Sam

Matthew K. 17:32 with traveler

Sarge 19:21 with Sarge

James B. 19:21 with Sarge

Sandy S. 10DUs 19:04 with Luisa

Erin 420S 19:05 with Charlotte

Charlotte 4DU 19:05 wit Erin

Luisa 80DU's 19:04 with Sandy

Chance 197DU 11:50 with Rich

Road Runner 70DUs 14:06 with Craig

Craig 45DU 14:06 with Roadrunner

Rich 200DU 11:50 with Chance

Jessica H. 28DU 24:23 with Kim

Kim Possible 61DU 24:23 with Jessica

Amish 405DU 15:11 with Rutrow (Amish-most Doubleunders!)

Rutrow 350S 15:11 with Amish

Cornbread 185DU 15:48 with Casey

Jimmy 703S 10:42 with Andy

Andy O 256DU 10:42 with Jimmy (fastest team time!)

Alex M. 545S ? with Daniel T.

Daniel T. 380S ? with Alex

Casey 178DU 15:48 with Cornbread

Lindsey S. 450S 23:24 alone 1/2

Stoner 220DU 12:20 with Carnivore

Ryan V. 38DU 21:24 with Joey

Joey B. 403 Singles 21:24 with Ryan

Tarah R. 512 singles 20:06 with Jami

Justin T. 161 DU 12:12 with John

Carnivore 200DU 12:20 with Stoner

Bug sub 20:06 with Tarah

John H. 231DU 12:12 with Justin

Firecracker 130DU 15:53 with Monkey

Vista 18:51 with BMR

Monkey 218DU 15:53 With Firecracker

Allison J. 150S 21:23 with Susie

Stephen M. 14:57 1/2 alone

Jeff P. 70DU 16:22 with Chris

Bridget 17:52 with Natalie

BMR 18:51 with Vista

Chris C. 16:22 with Jeff P.

Megan 18:36 with Danielle

Natalie A. 17:52 with Briddget 

Susie Burpee 21:23 with Allison

Jimbo 260DU 12:20 with Silverback

Silverback 75DU 12:20 with Jimbo

Aaron 400S 15:35 with Corey

Mary F. 233S 18:34 1/2 alone

John M. 560S 17:17 ith Andres

Andre 55DU 17:17 with John

Jenna M. 207DU 15:30 with Lindsey

Supergirl 198DU 16:40 with Wonderwoman

Lindsey B. 127DU 15:30 with Jenna

Corey B. 15:35 with Aaron

Wonderwoman 165DU 16:40 with Supergirl

Geoff B. 380DU 18:11 with Elizabeth

Tony C. 553S 13:21 with Miquel

Stefan W. 57DU 13:03 with Alex

Alex P 489S 13:03 with Stefan

Ashley H. 420 S. 15:30 with Michael

Eliabeth W 145S 15:30 with Geoff

Miquel D. 500S 13:21 with Tony

Michael J. 95DU 15:36 with Ashley

Not so bad with a pal!

CrossFit has strong a strong aggression-releasing component.

Today's WOD:

Partner Time

  

Step-up w/45/25lb plate Overhead 24/20"

Anyway Overhead 95/65lbs

Ring Rows

Sledge Hammer the Tire

Leg lifts

Kettlebell Swing 24/16kg

  

60 reps of each movement for time.

  

Time limit: 25 minutes

Warm-up:

1. Row 3 Minutes
2. Ring Rows x8
3. Shoulder ROM
4. Rack Stretch
5. Anyway Overhead w/bar x8

MOD:

Step-Up

Anyway Overhead

Kettlebell Swing

Post-WOD:

Roll out

CFTally Athlete Results:

Joker/Jollygreen 23:30

Sicilian 25:00+ Scaled

Cornbread/BAMF 25:00+ Scaled

Coco/Madeline 19:59 Scaled

Patrick "OMD" 16:24 Single

Blake//Mike/21:53

Rubberman 17:13 Single

Charlie/Sandy 25:32 Scaled

Mighty Mouse 17:52 Single

Professor/Monkey 17:20

Chris "Chevy" 17:42 Single

Will/James 21:09

 Rover/Couchfit 20:11

Anne/Nikki 21:36

Devin/Alan 17:00 

Rachel 12:54 Single

WonderWoman/Nicole 18:26

Phillip/Jason 18:36

Sarge/Kit Kat 19:26 Scaled

Thad/Karen/ 21:11 Scaled

Happy/Lauren G 20:28