Nowhere to go but up

Today's Lift:

Press

55% x7 reps

65% x7 reps

75% x7x3 sets

Today's WOD:

2 Seated Rope Climbs

20 Walking Overhead Lunges 45lbs/35lbs

10 Ring Dips

12 Minute AMRAP

Warm-up:

Agility Ladder x5

10 Shoulder Swings

10 Pushups

10 Standing Lunges

MOD:

• Seated Rope Climb
• Walking Overhead Lunge
• Ring Dip

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

Doubles, Lunges and 3 ups!

Today's WOD:

50 Doubleunders

40 Walking Lunge 45/35lb bar

30 Sit-ups

20 Pull-ups

15 Push-ups

  

3 Rounds for time

Time limit: 20 Minutes

  

Followed by:

  

10 Turkish Get-ups

Warm-up:

1. Jump Rope 2 Minutes
2. Pull-up x10
3. Push-up x10
4. Squat x15

MOD:

• Doubleunders
• Push-ups
• Pull-ups
• Turkish Get-up

Post-WOD:

Stretch: Hip

Tallahassee CrossFit Athlete Results:

For White

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. 

She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney. 

Today's WOD:

White

  

3 Rope Climbs

10 Toes-to-Bars

21 Steps Walking Lunges w/45/35 lbs Overhead

Run 400m

  

5 Rounds for time.

Time Limit: 40 Minutes

Warm-up:

1. Pacer Run 400m
2. Walking Lunge x10
3. Pull-up x10
4. GHD Sit-ups x10
5. Bridge Hold x2

MOD:

• Pose Running
• Rope Climb
• Walking Lunge

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Steven L. 40:00 4 rounds +3rc

Will B. 33:20 RX

Joslyn S. 40:00 4 rounds

Chryssi M. 40:00 3 rounds +2RC

Terry B. 41:00 

John R. 36:57 RX

Heath P. 40:00 4 rounds

Sicilian 40:00 3 rounds +

Collin L. 41:33 RX

Heather S. 38:07

Ana S. 39:37

Dustin J. 42:06

Anddrew S. 38:07

OMD 32:22 RX

Tweety Bird 40:00 4 rounds

Matt K. 40:34 4 rounds 1+rc

Charlotte 38:44

Krissy H. 38:26

Andy O. 28:25 RX

Jimbo 26:10 RX

James L. 39:17 RX

Roadrunner 40:00 4 rounds +run

Craig B. 36:14 

Joker 36:55

Sandy 40:00 4 rounds +17 lunges

Rich W. 40:00 DNF

Luisa 40:00 4 rounds

Bug 39:27 

Sweet T. 34:43 

Rick B. 37:34 RX

David L. 41:15

Grizz ?

Gabe 40:00 3 rounds +12 lunges

Mo 38:52 

Kristy 40:00 4 rounds +1rc

Captain 38:14 

Silverback DNF Injury

Allison 40:00 3 rounds + 11 lunges

Wonderwoman 38:53 RX

Abs 37:27

Stoner 37:39 RX

Firecracker 31:20 RX

Ryan V. 40:00 rounds

Bridget 38:44

Thomas W. 40:00 rounds +2RC

Slash 42:45

Monkey 35:36 RX

Lindsey B. 40:00 4 rounds + lunges

Corey B. 39:20 RX

Karissa 40:00 4 rounds +1RC

Jenna 36:58 RX

Chris C. 34:11 RX

Kitkat 31:15

Harold 40:00 RX

Tony 37:48

Traci 35:30 RX

Elizabeth W. 45:40 

John M. 37:39

Dylan W. 41:12

Paul H. 34:00

Ana E. 39:20

Carnivore 20:53 RX (fastest time!) 

Alex P. 34:30

Patrick L. 35:40

Jeremy J. 40:00 3 rounds 10 t2b

The neon is blinding! 

It's more fun with a WOD Partner!

Today's WOD:

Partner Thursday

  

Anyway Overhead 95/65lbs

Wheel Barrels

Walking Lunge w/bar 45/35 lbs

Crossover Push-up on Kettlebell

Calorie Row

  

46 36 26 16 12 reps/steps/calories for time.

  

One partner works at a time; except on row & Wheel Barrels

Time Limit: 30 Minutes

Warm-up:

1. Jump Rope 3 minutes
2. Shoulder ROM
3. Walking Lunge with PVC overhead
4. Good Morning w/bar x10
5. Front Squat w/bar x10
6. Group: Turkish Get-up

MOD:

Anyway Overhead

Wheel Barrels

Crossover Push-up

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Jollygreen & Bamf 2 rds +20PU

Will B & Stephen 2+19PU Scaled

OMD & Andy 25:58

Tweety & Melissa 3 rounds Scaled

Samantha and Elana 2+26OH Scaled

Carlos and Tanner 2+20OH Scaled

Luisa & Susie Burpees 3 rounds Scaled

Clara & Jaimi 3 rounds

Jenn & Vicki 4 rounds Scaled

Natalie (single 1/2) 3 rounds +Bear Crawl

Chevy (single 1/2) 25:58

Kim Possible and Charlie Girl  3 rounds Scaled

Charlie (single 1/2) 2+PU Scaled

Silverback & Nikoleta 3 Rounds (Nikoleta scaled)

Kirby and Belle 2+14OH Scaled

Thomas & Mike C. 2 Rounds + 6OH

Tom S. (Grizz) 2+3PU

Michael (single 1/2) 28:08

Sandy & CoCo 3 Rounds Scaled

Bigfoot & Quinten 30:05

Chris & Reynold 3+7OH Scaled

Mighty Mouse & Olivia 3 Rounds (Olivia Scaled)

Firecracker & Monkey 27:05

Justin & Kristen 3+16PU

Allison & Paul 3+OH

Stoner & Danny 27:25

Cornbread & Chance 31:46

John R. & Brian 4 Rounds

Supergirl & Nicole 33:11

Jimbo & Silverback 25:30 (Silverbacks 2nd partner of the day!)

Andrew & Logan 27:12

Sarge & Little G. 2+22OH

Chris & Jay 2+26PU

Andres & Jeff 3+4OH

Ox (single 1/2) 29:50

Geoff & Dylan 2+15Calorie

It's more fun with a partner

Alex with the "big boy" kettlebell.

Today's WOD:

Team Wednesday

  

40 Box Jump 24/20"

40 Doubleunders

40 Diamond Push-ups (pull ups if bars up)

40 Thrusters 95/65 lbs

40 Hang Power Clean 95/65 lbs

40 Front Squat 95/65 lbs

40 Ring Dips

40 Kettlebell Swings 32/24 kg

40 Burpees

40 Steps Walking lunge with 45lb plate overhead

  

For time.

Warm-up:

1. Row 2 Minute
2. Run 2 Laps 
3. Squat Stretch
4. Overhead Squat x10 with bar
5. Snatch 10 in 10

MOD:

Doubleunders

Thrusters

Front Squat

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

Kaveman/(Rob-scaled)  25:14

Rob(scaled)/Shelby(scaled) 29:12

Trey 16:18 (done as single 1/2 reps) best single time!

Mighty Mouse/(Kim Possible-scaled) 23:54

Emory(scaled)/Aislinn(scaled) 23:14

Jimbo 19:40 (done as single 1/2 reps)

Levi/Liz 17:16 -best team time!

Jorge/Alex 24:42

Gabriel/Trevor 31:00

Trey/Shaun 19:08

Lizzy(scaled)/Isabella(scaled) 20:28

Jason/Chris 35:28

Abi(scaled)/Thad(scaled) 24:15

Ugogirl(scaled)/Yvette(scaled) 24:56

Kaveman/Counselor 19:06