The 10m Cut

Lift:

Back Squat

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

Death by 10m

  

Start only on the minute add 1 per minute until failure.

Last on: 08 13 10

  

Followed by:

  

Jump Rope 5 minute AMRAP

Warm-up:

1. Pacer Run 400m
2. Glute Ham Walk x20

MOD:

• Back Squat
• Pose Running
• Jump Rope

Post-WOD:

Roll out: Legs

Tallahassee CrossFit Athlete Results:

Friday Sprints!

Today's WOD:

Sprint 50m

  

8 Efforts for time

Last on: 09 02 11

  

Followed by:

50 GHD Sit-ups

Warm-up:

1. Walk w/arm raised: Inside Outside Heel Toe
2. Pacer Run 400m
3. Leg Swings x20
4. Squat Walk x20
5. Walking Lunge x20
6. Squat Stretch x20 Seconds

MOD:

• Snatch 10 in 10
• Pose Running Mechancs

Post-WOD:

Roll out: Legs

CFTally Athlete Results:

Alex B. 6.8 6.7 6.7 6.9 6.8 6.8 7.3 7.0

Brett M. 7.6 7.7 7.9 7.9 8.4 8.5 8.0 8.1

Carolina B. 8.8 8.5 8.9 8.7 9.0 9.12 8.9

Charlotte G. 10.2 9.1 9.2 9.1 9.0 9.4 9.1 8.9

Kelly H. 7.8 8.2 7.9 7.9 7.8 8.0 8.1 7.9

Tanner L. 7.09 6.8 7.0 6.9 6.8 7.2 7.3  7.1

Jennifer C. 9.0 8.9 8.8 8.8 9.0 8.7 9.0 8.8

Lauren C. 8.1 9.2 8.8 9.1 9.3 8.9 8.9 8.9

Belle 9.8 9.2 9.3 9.3 9.8 9.3 9.7 9.3

Neighbor 9.6 9.4 9.6  9.5 9.3 9.0 8.8 8.8

Marcus P. 7.6 7.3 8.3 8.0 8.8 8.9 8.8 8.5

Thomas  B. 6.9 6.7 6.9 6.9 6.9 7.4 7.0 7.0 7.0

Albert R. 7.5 7.6 8.1 8.2 8.2 8.3 7.7 7.4

Allison J. 11.9 11.5 11.2 11.4 11.3 11.7 11.0 11.3

Chris C. 6.8 7.3 7.0 6.7 6.9 6.9 7.0 6.8

Dylan W. 7.7 7.5 7.9 8.1 8.0 8.0 8.3 9.1

Hallie R. 14.3 15.6 15.2 16.3 16.2 15.9 16.2 19.3

Kari L. 8.3 3.3 8.1 8.1 7.9 8.0 8.2 8.3

Nicole D. 8.1 8.1 8.1 8.3 9.0 8.2 8.7 8.5

Steven L. 8.03 7.80 7.76 7.92 8.31 7.44 8.09 8.12

Special K. 7.41 7.81 7.51 7.46 7.1 7.64 8.49

Joslyn S. 8.12 8.19 8.23 8.52 8.46 8.35 8.51 8.28

Travis D. 5.37 5.68 5.58 5.87 5.90 6.00 5.94 6.14

Sicilian 8.02 8.47 8.85 9.06 8.95 8.86 9.75 8.46

BAMF 6.09 6.53 6.24 6.09 6.14 6.37 6.46 6.12

Brett S. 5.59 6.02 .58 6.08 6.10 6.40 6.03 6.62

Elisa H. 7.30 6.80 7.15 7.23 6.90 7.36 7.11 6.80

Heather S. 7.06 6.92 6.06 7.20 7.16 7.61 7.12 7.27

Marc R. 6.68 6.59 6.90 7.01 6.54 .7.13 6.81 6.63

Collin L. 5.75 5.83 5.73 5.82 6.14 5.90 6.01 5.78

Andrew S. 6.32 6.06 6.32 5.84 6.16 6.40 6.53 6.14

Charlie  subbed

Lori A. 7.59 7.53 7.30 7.30 7.28 7.27 7.61 7.19

Bug 7.34 7.48 7.49 7.34 7.39 7.37 7.36 7.43

Katie 7.41 7.67 7.87 7.35 7.28 .29 7.29

Matt H. 8.08 dnf injury

John H. subbed

Will J. 6.92 6.12 6.19 6.03 5.96 6.03 6.03 6.27

Merrick S. 5.65 5.84 5.5 5.55 5.65 5.62 5.87 5.83

Jay B. 5.54 5.51 .5.46 5.53 6.36 6.52 5.68 5.68

Erin M. 8.72 8.88 8.30 8.28 8.51 8.43 8.42 8.53

Chris B. 5.35 5.34 5.52 5.46 5.46 5.485.65 5.63

Captain 7.54 7.53 7.47 7.52 7.56 7.50 8.03 7.84

Grizz 7.34 7.17 7.11 7.28 7.52 7.65 7.16 7.12

Brian C. 5.96 5.50 5.85 5.97 5.89 5.84 5.93 6.15

Jogan J. 6.56 6.37 6.59 6.31 6.66 6.82 6.68 6.70

Rick B. 5.95 5.81 5.65 5.99 6.06 6.15 6.02 6.16

Cornbread 5.68 5.74 5.92 6.09 5.96 6.03 5.95 5.71

Amelia M. 6.68 6.59 6.05 6.73 6.86 6.68 6.92 6.69

James G. 7.24 7.22 10.64 9.84 8.18 7.73 725 6.81

Thor 6.30 6.28 6.21 6.37 6.15 6.27 6.37 6.35

Mary Grace 7.06 7.67 7.44 7.71 7.32 7.29 7.46 7.65

Chris K. 7.13 7.01 710 7.05 7.06 7.15 7.66 7.61

Daniel W. 6.59 6.35 6.46 6.65 6.68 6.65 6.82 6.65

Dave G. 6.59 6.54 6.53 6.68 6.67 6.68 6.68 6.68

Lyndsey F. 7.46 7.71 8.06 7.87 8.23 7.96 7.95 7.96

Harold R. 6.56 6.69 6.51 6.79 6.95 7.13 6.86 7.43

Sonic 6.16 6.28 6.11 5.68 6.15 6.34 6.29 6.36

Mike J. 5.23 5.68 5.70 5.90 5.50 5.61 5.59 5.66

Darren D. 5.62 5.68 6.84 7.34 dnf injury

Ana E. 8.15 7.95 8.20 8.05 8.65 8.27 8.23 8.41

Hercules 6.54 6.03 6.23 6.53 8.35 7.83 7.89 7.85

Jackie A. 7.61 7.41 7.72 7.86 7.30 7.68 6.65 7.34

Abs 5.55 5.69 5.72 5.53 5.23 6.16 6.22 5.92

Station Partner WOD

It's not easy stepping up on a tall box with a heavy kettlebell!

Today's WOD:

Partner Station WOD

  

60 Slamball 25/15lbs

60 Step-ups w/kettlebell 24/16kg,24/20"

60 Push-ups with Dumbbell Row 25/15lbs

60 Side Jump Over Medicine Ball

  

Sprint to stop sign in between each station.

One person works at a time EXCEPT when all run together.

Time limit: 30 minutes.

2 teams at each station.

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Pacer Run 400m
3. Chin-up x10
4. Bridge Hold x3
5. Toes-to-Bar x10

MOD:

Slamball

Pushup w/ Dumbbell Row

Step-up

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Standard & Terry 18:00

BAMF & Will B. 14:25

Sicialian 19:10 scaled

Special K. & Steven 20:25

Becca & Jessica D. 17:05

Heather S. & Natalie A. 17:09

OMD & Collin 11:55

John R. & Harold R. 15:49

Joker 8:30 (single)

Tweetybird & Sam G. 17:09

Andy 8:15 (single)

Blas & James B. 13:49

Little G. & Sarge 16:11

Tara R. & Craig 15:12

Char & Belle 18:26

Elizabeth & Charlie 23:06

Tommy F. 7:47 (single)

Susie Burpee & Carrie S. 15:19

Sandy S. & Jeanette G. 17:49

Bug & Luisa 13:59

Emory & CoCo 14:50

Roadrunner & Bigfoot 14:03

Mighty Mouse & Kim Possible 15:20 scaled

Megan F. & Stevan 17:00

Monkey & Marcus 19:57

Chance & Amish 11:14 (fastest team)

Jeff P. & Casey S. 13:43

Bridget & Karissa 16:56

Chris B. 10:43 (single)

Jay B. & Miquel 12:07

Jeff F. & Merrick 11:49

Mike C. & Chris C. 12:46

Slash & Wonderwoman 15:22

JuJu & Cornbread 17:00 scaled

AJ G. & Brian S. 12:58

Ashley H. & Mike J. 13:36

Hallie & Dylan 22:51

Allison J. & Neighbor 18:29

Andres R. & Katie H. 17:33

Jimbo & El Diablo 13:34

Lindsey J. & Darren 21:40

Alex & Lee D. 18:37

Ryan M. 13:13 (single)

Fuma & Sam P. 15:13

Thomas W. & Gustavo 18:55

Death by 10m Burpee Style

Today's WOD:

Death by 10m Burpee Style

  

Sprint 10m then 2 sprints the second minute…

Perform one burpee at each turn.

  

Last on: 03 03 11

  

Followed by:

  

CrossFit Dodgeball

Athlete's Choice

Warm-up:

1. Walk: Outside, Inside, Heel, Toe
2. Indian Run 400m
3. Jumping Jacks x20
4. Walking Lunge w/rotation 20 steps
5. Hip Extension x15
6. Pose Jumping rope

MOD:

Pose running

Burpee

Post-WOD:

Stretch: Hamstring

CFTally Athlete Results:

BAMF 9 8 sprints 

Becca 10 rounds 9 sprints

Standard 9 rounds 7 sprints

Steven L. 9 rounds 9 sprints

Will B. 10 rounds 10 sprints

Joslyn 8 rounds 7 sprints

Special K. 8 rounds 7 sprints

BMR 9 rounds 8 sprints

Samatha G. 7 rounds 6 sprints

Andrew 9 rounds 8 sprints

Harold 9 rounds 9 sprints

Jeremy 9 rounds 4 sprints

Natalie 8 rounds 6 sprints

Sandy 6 rounds 5 sprints

Krissy 7 rounds

Eric 8 rounds

Mo 9 rounds

Bug 10 rounds

Will J. 10 rounds 10 sprints

Mike J. 9 rounds

Rich W. 12 rounds

Francesca 8 rounds 7 sprints

Reynol 11 rounds 5 sprints

Cornbread 9 rounds 9 sprints

Karen (traveler) 6 rounds

Joker 9 rounds 6 sprints

Flex 9 rounds 9 sprints

Sarge 7 rounds

Daniel T 7 rounds 7 sprints

katie 5 rounds 

Geoff 9 9 sprints

Ashley H. 7 rounds 5 sprints

Logan J. 9 rounds 9 sprints

Susie Burpees 7 rounds 6 sprints

Karissa H. 7 rounds 6 sprints

Casey S. 9 rounds 9 sprints

Little G. 8 rounds and 7 sprints

KitKat 8 rounds 7 sprints

Ryan M. 11 rounds 9 sprints

Carlos N. 9 rounds 

Mike C. 10 rounds 9 sprints

Andres R. 8 rounds

Jenna M. 9 rounds 9 sprints

Captain 8 rounds 8 sprints

El Diablo 9 rounds

Chris W. 8 rounds 8 sprints

Jimbo 11 rounds 10 sprints

Darren 6 rounds 4 sprints

Robert B. 8 rounds 8 sprints

Silverback 10 rounds 9 sprints

Doubles, Sprints, and Dodgeball!

Today's WOD:

Consecutive Doubles

Unbroken Doubleunders 10 Minute AMRAP

  

Followed by:

10m Sprint 5 to Fail

Then:

 

CrossFit Dodgeball!

  

Blue = Bear Crawl to line.

Red = Split Jump x3

Green = Burpee long jump x2

Orange = Leg Lifts x3

Purple = Squat Jump x3

Yellow = Jumping Jacks x5

Warm-up:

1. Jump Rope 2 Minutes
2. Mountain Climbers x20
3. Walk: Inside, outside, heel, toe
4. Burpee Long Jump x5
5. Group: Jump Rope Technique
6. Group: Pose Skills & Drills

MOD:

Jump Rope

Sprinting

Post-WOD:

Burpee Challenge: 49

CFTally Athlete Results:

Sarge 3 / 11-12

Will B. 4 / 16-16

Becca 112 Singles / 15

bamf 58 / 13

Chryssi 104 Singles / 13

Justin B. 100 / 13-13

Tweety Bird 100 Singles / 12-10

Andrew S. 1 / 12-10

Amy P. 12 / 11-10

Harold 9 / 13-13

Andy O. 11 / 16-16

Jaimi W. 4 / 13-13

Cornbread 25 / 13-13

Susie Burpees 20 / 10

Matthew 314 Singles / 14-13

David 372 Singles / 14

Krysta 4 / 13

Chance 29 / 17 -12

Wonder Woman 44 / 14-10

Charlie 14 / 12

Fuma 410 Singles / 12-12

Mike 435 Singles / 14-13

Neighbor 360 Singles / 12

Reynold 6 / 18-18

Kim Possible 5 / 13

Sandy 100 Singles / 11

Will J. 14 / 14-13

Tom S. 2 / 12-12

Andrew 1 / 15

Jeff 6 / 15-10

Carlos 7 / 16

Ryan V. 6 / 16

Natalie 9 / 13-11

Darren 12 Singles / 8-8

Robert 12 Singles / 14-9

Stephan 5 / 12-12

Chris W. 19 / 14-14

BMR 3 / 13-13

Karissa 1 / 12

Patrick L. 2 / 14-10

Paul 124 Singles / 13-9

Ana 2 / 13-10

Brian 8 / 13-7

Dylan 3 / 12-11

Andres 31 Singles / 12-11

David 3 / 12-8

Geoff 52 / 16

Danny 70 / 12-7

Captain "Nicole" 10 / 12-8