Climbing the Walls!

Lift:

Back Squat

75% x5 reps

85% x3 reps

95% x1 or more reps

Today's WOD:

Run 400m 

5 Wall Climbers

50 Doubleunders

  

3 Rounds for time.

Time Limit: 20 Minutes

Warm-up:

1. Walk: Inside Outside Heel Toe
2. Squat x25
3. Pacer Run 400m
4. Hip Extension x15

MOD:

• Back Squat
• Pose Running
• Doubleunder
• Wall Climber

Post-WOD:

Roll out: Legs

Tallahassee CrossFit Athlete Results:

Now you know a little of how 50 feels!

It's all fun.

Today's WOD:

Greg's Birthday Partner WOD

  

5 Skin-the-Cat

50 Deadlifts 135/95lbs

Run 400m

50 Jumping Pull-ups

50 Kettlebell Swings 32/24kg

5 Wall Climbers

  

30 Minute AMRAP

One person works at a time, but all run.

Warm-up:

One Minute BarWork:

1. Hang Power Clean w/bar
2. Front Squat w/bar
3. Good Morning w/bar
4. Back Squat w/bar

MOD:

• Skin-the-cat
• Deadlift
• Run
• Kettlebell Swing

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Love them wall climbers!

Lift:

Back Squat

75% x5 reps

85% x3 reps

95% x1 or more reps

Today's WOD:

Run 400m 

10 Wall Climbers

50 Doubleunders

  

3 Rounds for time.

Time Limit: 20 Minutes

Warm-up:

1. Sprint Team Run
2. Shoulder Swing x10

MOD:

• Back Squat
• Pose Running
• Doubleunders

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Rick B. 19:11

Special K. 20:00 2 rounds

Travis D. 20:00 2 rounds 4 climbs

Steven L. 20:00 1 round 7 climbs

Joker 20:00 2 rounds 16 du

Standard 20:00 1 round 8 climbs

Rick S. 20:00 1 round 10 DU

BAMF 20:00 2 rounds 2 climbs

Luisa 20:00 2 rounds 200m

John R. 20:00 2 rounds 400m

Harold R. 20:00 1 round 10 climbs

Thor 20:00 1 round 6 climbs

Lindsey S. 20:00 1 round 60 singles

Matt K. 20:00 2 rounds 3 du

Chryssi M. 20:00 1 round 82 singles

Craig B. 20:00 2 rounds 8 climbs

James B. 20:00 2 rounds 8 climbs

Sara A. 20:00 2 rounds 2 climbs

Ashley D. 20:00 1 round 108 singles

Cornbread 20:00 2 rounds 500m

Bug 20:00 2 rounds 42m

Matt H. 20:00 1 round 4 climbs

Thomas S. 20:00  1 round 61 singles

Corey B. 20:00 2 rounds 10 climbs

Merrick S. 20:00 2 rounds 5 climbs

Sharon G. 20:00 2 rounds 354m

Walt M. 20:00 1 round 5 climbs

Chevy 20:00 2 rounds 6 climbs

Silverback 20:00 2  rounds 1DU

Grizz 20:00 1 round 7 climbs

Andrew S. 20:00 1 round 42DU

Jad 20:00 2 rounds 77 singles

JIllian T. 18:15

Dan W. 20:00 2 rounds 10 climbs

Brian C. 20:00 2 rounds 6 climbs

Matt B. 18:16 RX

Dubs 20:00

Ashley P. 20:00 2 rounds 400m

Brad S. 20:00 2 rounds 485m

Will J. 14:59 RX

Jeremy J. 16:40 RX

Sweet T. 20:00 2 rounds 360m

Monkey 20:00 2 rounds 3 climbs

Daniel R. 20:00 2 rounds 53 singles

Bridget M. 20:00 2 rounds 300m

Little G. 20:00 2 rounds 600m

Dukes 20:00 1 round 6 climbs

Kari L. 20:00 2 rounds 600m

James G. 20:00 1 round 180 singles

Lindsey B. 20:00 2 rounds

Chrs K. 20:00 1 round 175 singles

Dave G. 20:00 2 rounds 2 DU

El Diablo 20:00 2 rounds 3 climbs

Captain 20:00 2 rounds 147m

Juju 20:00 2 rounds 330m

Stoner 13:44 RX

A.J. Gomez 17:23 RX

Mike J. 16:48

Ashley H. 20:00 2 rounds 150m

Ryan 16:52 RX

Chris C. 20:00 2 rounds 25DU

Sonic 16:54 RX

Patrick L. 19:32 RX

Ryan V. 20:00 2 rounds 400m

Charlie 20:00 subbed

Ellyott C. 16:15

Rachel F. 20:00 subbed

Terry B. 17:46 RX

Elizabeth W. 20:00 1 round 127 singles

Ana E. 20:00 2 rounds 8 climbs

Paul H. 20:00 1 round

Push!

Love those wall climbers!

Today's WOD:

Press 5-5

Push Press 3-3

Push Jerk  2-2

  

Followed by:

  

5 Wall Climbers

10 Wall Ball 20/14 lbs

  

8 Minute AMRAP

Warm-up:

1. Row 100-Age for Calories
2. Walking Lunge w/rotation x10
3. Shoulder ROM
4. Thruster w/Bar x15
5. Group Burgener Warm-up w/bar

MOD:

Pressing

Wall Climbers

Wall Ball

Post-WOD:

Stretch: Simple Five Way Shoulder

Burpee Challenge: 26

CFTally Athlete Results:

Ronbo 115-125/135-155/135-145/ 2+5WC

Jolly Green 115-125/155-165/135-?/ 3+2WC

Special K. 115-125/135-145/135-155/ 2+3WC

Joker 115-125/135-155/185-195/ 

OMD 115-125/135-155/185-195/3+4WB

Chryssi 55-65/85-85/90-90/3+4WC Scaled

Merrick 85-95/125-135//155/2+3WC

Amy 45-45/55-55/55-65/3+5WC Scaled

Stoner 165-175/225-235/195-225/5+7WB

Sara 60-65/75-80/85-85/3 (9.5ft)

Justin B. 165-165/185-185/

Kristen 45-50/65-70/70-75/3+5WC Scaled

Charlotte 65-65/75-75/75-75/ 3 Scaled

Belle 65-65/75-75/75-75/ 3 Scaled

Chevy 135-145/185-195/175-175/ 3+5WC

Tiger 60-65/75-80/85-85/ 3 (9.5ft)

Kyrsta 55-65/65-85/85-95/ 3+5WC (9.5ft)

Upman 95-125/155-185/185-205/ 4

Cornbread 135-135/155-155/155-155/ 3+1WC

Lizzie (Tink) 45-45/55-55/65-65/ 3+5WC(9ft)

Travis 145-155/165-185/195-205/ 3+5WC

James 135-135/155-155/165-165/ 3+4WC

Reynold 75-65/85-95/105-105/ 2+5WC

Sweet Tea 55-60/70-85/85-90 4+1WC(9.5ft)

Mighty Mouse 60-60/80-80/85-90/3+5WC (9ft)

Andy 115-125/145-175//175-185/ 4+4WC

Professor 115-115/145-175/185-205/ 5+4WC

Ox 135-145/ 155-175/185-205/3

Thor 115-115/135-145/145-155/ 4

 Flex 145-155/155-185/135-135/2+WB

Tom S. 95-95/115-135/155-165/ 2+7WB

Bigfoot 100-105/115-130/105-105/ 4+4WC

Bull 165-165/205-205/240-240/ 2+1WC Scaled

Carolos 95-115/135-155/165-185/ 3+5WC

BMR 75-75/80-80/85-85/3+4WC Scaled

Ashley 75-75/95-95/105-105/ 3+3WC Scaled

Jeff 105-105/115-115/155-155/ 3

Counselor 115-135/155-165/165-185/ 4

Bryan 115-115/135-135/145-145/ 3+1WC

Nicole 65-70/80-95/95-85/3

Danny 95-105/125-135/145-145/ 2

Lily 55-65/75-85/95-105/ 2+5WB

Natalie 55-65/75-85/95-105/ 2+5WB

KitKat 55-65/75-75/75-75/ 3 subbed

Emory75/85-80/95 4+1WC

Monkey 75-80(1)-75/95-105/125-125/

Karissa 45-55(1)/75-65/ 2+8WB

Carnivore 115-115/165-185/205-215/ 5

Dylan 75-95/115-115/125-125/2

Jason 125-135/145-155/155-155/3

Bamf 125-135/145-155/165-175/ 2+5WC

Chance 115-115/115-135/135-155(m)/ 3+3WC

Abs 75-75/95-125/125-125/3+1WC

Fuma 135-145/155-165/185-205/3+3WC

Elizabeth55-55/60-65-65-75/3+3WC Scaled

Ana 35/45/65 2+8WB Scaled

Will 115-125/135-145/165-185/ 3+2WB

Paul 95-95/105-105/105-105/ 2+5WC

Lauren 55-55/75-85/85-90/ 2+5WB

Jimbo 115-125/135-145/155-165/ 4+1WC

Rowing and Climbing the Walls

The "down side" of wall climbers.

Today's WOD:

5 Wall Climbers

Row 300m

  

15 Minute AMRAP

  

Last on: 01 31 11

Warm-up:

1. Row 3 minutes
2. Shoulder ROM
3. Squat Stretch
4. Snatch 10 in 10

MOD:

Wall Climb

Rowing

Post-WOD:

Personal Challenge Work

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Ronbo 3+3WC Scaled

Jolly Green 4+5WC PR

Lili 3 Scaled

Kyle 6+150m

Karen 4+3 WC scaled

Mighty Mouse 5+5WC PR

Joker 6+5WC+38m PR

Kim Possible 6+5WC Scaled

Kaveman 6 PR

Tuffy 6 Scaled

Zach 6 + 5 WC

Sweet Tea 3 + 218m

Marcelo 5

Ian 6

Emory 5 + 5 WC

Aislinn 5 + 5 WC

Monkey 4 + 3 WC PR

Cornbread 5 PR

Abi 4 + 200m

Bill 4 + 2 WC

Tony 4+50M

Professor 6+112m

Jorge 4+5m

JuJu 3+3WC Scaled

Mike 4+127m

Nikki 3+205m Scaled

Carlos 6+5WC

Jimbo 6+150m

Stoner 7+1WC PR (Wahoo!)

KitKat 6 Subbed

Jason 4 PR

Upman 6+1WC

Counselor 6+3WC

Speed Racer 4+250m

Danny 3+4WC

Nicole 3+2WC

JenKen 3+5WC Scaled