Rowing and Mid-line Stabilization

We thought Sushi was gone for the month but here she is.

Today's WOD:

Row 2K

30 Hip Extensions

30 Glute Ham Sit-ups

  

For time.

  

Last on: 07 15 10

Warm-up:

1. Row 5 minutes
2. Hip/Back Extension x10
3. GHD Sit-up x5
4. Samson Stretch

MOD:

Rowing

GHD Sit-ups

Post-WOD:

Burgener Warm-up w/bar x10

Roll & Stretch

CFTally Athlete Results:

Brandi 11:15 (Goodbye, come back and see us soon!)

Jolly Green 12:05 Scaled

Kim Possible 13:00 Scaled

Chris (Traveler) 13:16

Keith 11:26 Scaled

Joker 10:29

Professor 10:00PR

Wayne 12:00

Sushi 13:40 Scaled

Mighty Mouse 13:20

Rubber 11:06 Scaled

Brian 10:57PR (By one second! :-)

UpMan 10:03PR

Counter 10:59PR

SpeedRacer 11:33

Kelly B. 12:36 Scaled

Jennifer 13:43 Scaled

Girl Time

Speed Racer getting with those doubleunders!

Today's WOD:

Annie

Doubleunders

Sit-ups

  

50-40-30-20 and 10 rep rounds.

  

Last on: 05 04 10

Warm-up:

1. Jump Rope 50/20 Singles/DU
2. Samson Stretch
3. Hip/Back Extension x10
4. Reverse Hyper x10
5. Sit-up x10
6. Walking Lunge w/Rotation
7. Ring Dip x10
8. Push-up x10

MOD:

Doubleunders

Post-WOD:

Burgener Warm-up x4 w/bar

Roll & Stretch

CFTally Athlete Results:

Professor 6:24PR

Stoner 9:08

The Standard 9:47PR

Brandi 10:41

Jolly Green 14:07 Scaled

Speed Racer 16:14

Keith 15:30

Joker 14:54 Scaled

Melissa 18:06 Scaled

Monica 17:47

Teresa 13:04

Sushila 14:02

Sahil 22:14

Kim 8:52 Scaled

Erick 13:12

Brian 12:18

Amanda U. 11:09

Kelly B. 10:10 Scaled

Monkey 7:48

Little T 10:07

Red 15:46 Scaled

Counselor 7:59

Kevin 12:46 Scaled

Shaun 8:16

Levi 10:52 GHD

Joel 12:03

Johnson 12:57

Running and Pressing

Today's WOD:

Run 800M

21 Shoulder Press 95/65 lbs

Run 800M

21 Push Press 95/65 lbs

Run 800M

21 Push Jerk 95/65 lbs

Run 800M

  

For time.

  

Last on: 01 21 10

Warm-up:

1. Run 1 Lap >>>
2. Samson Stretch
3. Hip/Back Extension x15
4. Sit-up x15
5. Overhead Squat w/bar x10
6. Pose: Wall Drill 2x20
7. Pose: Carioca x4
8. Pose: Forward Lunge x4
9. Ring Dip x10

MOD:

Press/Push/Jerk

Pose Running

Post-WOD:

Burgener Warm-up w/bar x5

GHD Sit-up 5 minute AMRAP

Roll & Stretch

CFTally Athlete Results:

David C. 21:18 / 63

John 22:35 / 61

Monica 35:39 / 105 Abmat

Bill L. 31:13 / 51

Trey C. 20:32 Scaled / 103 Abmat

Melissa 25:35 Scaled / 85 Abmat

Rick 23:28 / 105 Abmat

Stewart 20:19 / 130 Abmat

Mike 33:15 Scaled / 61 Abmat

Kim 37:42 Scaled / 106 Abmat

Terri 30:45 Scaled UP / 131 Abmat

Sushila 32:42 Scaled / 87 Abmat

Debi 42:13 Scaled / 73 Abmat

Teresa 24:47 Scaled

Kelly G. 41:04 Scaled

Levi 24:25 / 77

Lori 43:18 Scaled

Brian 25:03 / 47

Ashleigh 33:38 Scaled / 106 Abmat

Liz 31:43 / 46

Kelly B. 31:43 Scaled / 135 Abmat

Shaun 28:12 / 80

Joel 29:12 Scaled / 165 Abmat

Jennifer 30:32 Scaled / 108 Abmat

Trey C. 25:15 / 153 Abmat

Melanie 27:29 Scaled / 135 Abmat

Running, Sitting, Jumping and KTE's

CrossFit Tallahassee's newest amenity: rain on demand!

Today's WOD:

Run 800m 

50 Sit-ups

50 Box Jumps 24/20"

25 Knees-to-Elbows

Run 800m

  

For time.

  

Last on: 09 03 09

Warm-up:

1. Samson Stretch
2. Pose: Wall Drill 3x20
3. Box Jump 18" x5
4. Air Squats x10

MOD:

Pose Running

Post-WOD:

Burgener Warm-up w/bar x5

Snatch Balance x10 w/bar

Roll & Stretch

CFTally Athlete Results:

Bill L. 19:55

Kate 21:52

David C. 16:22

John 13:32

Suzanne 18:08

Kelly G. 18:32

Chad 13:56

Stewart 14:13

Zeke 16:25

Wayne 18:46

Kim 18:35 Scaled.

Debi 28:32 Scaled.

Sherry Scaled.

Teresa 18:44

Jena 22:14 Scaled.

Shaun 16:32

Jay 19:56

Sal 22:06 Subbed row 1k.

Catherine 15:45

Johnson 15:54

Liz 18:48

Allen 21:16

Chase 23:25 Scaled.

Jennifer 19:47

Monica 18:13

Joel 13:59

Sahil 13:48

Working Together

Today's WOD:

Jumps, Pulls, Cleans - Team WOD

  

100 Doubleunders

50 Pull-ups

100 Lunge Steps (45/35 lbs Bar overhead)

50 Power Cleans (95/65 lbs)

100 Burpees

50 Doubleunders 

  

Teams of 2, but only one works at a time.

Single Person cut reps in half.

Warm-up:

Weakness Warm-up

20 Doubleunder

10 Pull-ups

10 Lunge Steps

10 Hang Clean 45/35 lbs

5 Air Squats

5 Push-ups

MOD:

Doubleunder

Power Clean

Lunges

Post-WOD:

Overhead Squat x10 45/35 lbs

Snatch Balance x15 45/35 lbs

Burgener Warm-up x3 45/35 lbs

Roll & Stretch

CFTally Athlete Results:

David C./Suzanne 19:03 **Best Team Time**

Kari/Sal 31:10 Scaled

Kelly G./Mike C. 25:20 Scaled

Wayne/David Y. 28:06

Ryan/Sahil 36:26 Scaled-Sahil

Larry 21:41 Scaled

Sherry Warm-up

Karen 36:23 Scaled

Teresa 23:31

Shaun 15:51 **Best Single Time**

John/Bill L. 22:49

Liz/Catherine 25:25

Ashliegh/Juliet 30:00 Scaled

Trey/Johnson 19:10

David W. 20:53

Melanie/Jennifer 27:50 Scaled