Just a few gymnastic moves

Lift:

Shoulder Press

75% x5 reps

85% x3 reps

95% x1 or more reps

Today's WOD:

10 Ring Handstand Push-ups

15 Handstand Push-ups EROM

20 One Arm Push-ups

40 Pistols

200m Walking Lunge

  

Not for time.

20 Minute time limit.

Warm-up:

1. Pacer Run 400m
2. Bridge x4

MOD:

• Shoulder Press
• Ring Handstand Push-up
• Pistols

Post-WOD:

Stretch: Simple Five Way Shoulder

Tallahassee CrossFit Athlete Results:

Time to get Dirty!

Vinyasa might be the burpees of yoga but these are the burpees of CrossFit.

Today's WOD:

Filthy Fifty

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees to Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs

Burpees

Doubleunders

  

50 reps each for time.

Time Limit: 40 Minutes

Last on: 10 27 11

Warm-up:

1. Group Tabata
2. Hip Extension x12
3. Shoulder ROM

MOD:

All Elements 

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Marion 40:00 thru 5 burpees

Steven L. 40:00 thru 30 burpees

Joslyn S. 40:00 thru 253 singles

Danny J. 37:00

Special K. 40:00 thru 15 Wall ball

Logan J. 37:54

Travis D. 38:01brett S. 40:00 thru 25 burpees

Joker 30:43 RX

Amelia M. 40:00 thru 146 singles

Lori A. 35:39

Heath P. 40:00 thru 40 Wall ball

Terry B. 31:37 RX

BAMF 40:00 thru 15 burpees

OMD 28:54 RX

Andrew S. 40:00 thru 37 DU

David . 35:01

Thor 40:00 thru 18 DU

Gustavo 40:00 thru 23 Wall ball

Tweety bird 38:58

Luisa M. 40:00 thru 10 DU

John R. 39:58 RX

Craig B.38:01

Cornbread 37:11 RX

Lindsey S. 40:00 thru 7 burpeees

Ashley D. 29:47

Chryssi 40:00 thru 31 Wallball

Monkey 26:45 PR RX

Roadrunner 37:52 RX

Bridget 35:28

Bug 35:01

Chevy 23:43 RX

Jad 40:00 

Carolina 40:00 thru 142 singles

Sharon G. 

Justin B. 35:36

Walt M. 40:00 

Daniel W. 32:48

Matt H. 40:00

Captain 40:00 thru 50 burpees

Dubs 40:00 thru 1 burpee

Corey B. 34:26 RX

Carden L. 40:00 thru 27 burpees

Will J. 31:56 RX

Daniel T. 40:00 thru 32 Wall ball

Grizz 40:00 thru 15 Wall ball

Daniel S. 37:28

Jeremy J. 40:00 thru 10 burpees

Brian C. 40:00 thru 21 DU

Rick B. 27:34

Albert R. 31:47

Steven (traveler) 25:22 RX

Merrick S. 35:03 RX

Wonder Woman 31:09 RX

Professor 27:23 RX

William E. 40:00 thru 4 burpees

LIttle G. 40:00

El Diablo 32:55 PR RX

Jackie A. 40:00 thru 10 burpees

Chris K. 40:00 thru 19 Wall ball

JuJu 40:00 thru 43 burpees

Thomas S. 40:00 thru 5 burpees

Ellyott C. 40:00 thru 50 wall ball

Andy O. 27:52 PR RX

James L. 26:02 RX

Sonic 23:35 RX

Firecracker 29:43 PR RX

James G. 31:43

AJ 30:26 RX

Kari L. 21:26

Supergirl 32:41 RX

Aaron D. 21:57

Stoner 21:36 RX

Carnivore 21:05 RX

Ashley H. 40:00 thru 3 DU

Michael J. 36:40 RX

Elizabeth W. 40:00 thru 30 Wall ball

Ana E. 40:00 thru 25 DU

Paul H. 40:00 thru 30 burpees

John M. 40:00 thru 10 DU

Samantha P. 40:00 

Charlie 40:00 thru 39 burpees

Allison J. 40:00 thru 20 burpees

Ryan V. 40:00 thru 41 wall ball

Jon E. 40:00 thru 22 wall ball

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

The Walking Lunge Death March

And they're off!

Today's WOD:

400m Walking Lunge

  

Time Limit: 20 Minutes

  

Last on: 03 29 10

Warm-up:

1. Mountain Climbers x30
2. Shoulder ROM
3. False Grip Ring Pull-ups x7
4. Ring Dips x7
5. Group: Medicine Ball Clean x15

MOD:

Walking Lunge

Post-WOD:

Personal Challenge Work

Roll out: Legs

CFTally Athlete Results:

The Standard 17:15

Sarge 22:40

Brooke 18:01

Christina 22:26

Jolly Green 22:06

Will B. 14:38

bamf 17:31

Joker 13:30

Stephen K. 22:31

Justin B. 14:31

Kristen 13:30

Harold 16:30

Mike 14:31

Gustavo 20:07

Krissy 13:50

Sam 16:17

Belle 20:24

Charlotte 18:03

Justin 18:35

Greg 18:00

Andrew 23:20

Ryan 23:16

Mr. Clean 23:50

"L" Bigfoot 10:02

James 15:59

Will  15:25

Mighty Mouse Subbed

Professor 9:53PR

Lily 16:34

Jaimi 15:03

Sweet Tea 14:15

Ian 19:20

Marcelo 19:20

Jorge 22:50

BMR 14:50

Carlos 16:30

Susie Burpees 16:31

Super Girl 12:35

Chryssi 20:00 Scaled

Stephen M. 19:51

Wonder Woman 12:35

Neighbor 20:00 Scaled

Devin 12:24

Danny 13:26

Nicole 16:07

Monkey 10:20PR

Jason 20:30

Dylan 15:04