A Taste of Regionals: 1/2 of Event 4

 

Today's WOD:

50 Wallball

50 Chest-to-Bar Pull-ups

50 Pistols

50 Kettlebell Snatch 32/24kg

For time.

Time Limit: 25 Minutes

Warm-up:

Row 500m

Glute-Ham Walk 10m

Push-up x10

Squat Jump x10

MOD:

• Wallball
• Chest-to-Bar Pull-ups
• Pistols
• Kettlebell Snatch

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

It's Only 7 Minutes

 

Today's Lift:

Back Squat

75% x5 reps

85% x3 reps

95% x1AMAP

Today's WOD:

7 Thrusters 115/75lbs

7 Toes-to-Bar

7 Minute AMRAP

Warm-up:

Elbow to Instep 10m

Inchworm 10m

Partner Band Sprints 50m x3

MOD:

• Back Squat
• Thruster
• Toes-to-Bar

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

 

Power Snatches and Ring Dips!!

Today's Lift:

Bench Press

75% x5 reps

85% x3 reps

95% x1AMAP

Today's WOD:

6 Power Snatch @65% of 1RM

12 Ring Dips

200m Run

6 Rounds for time.

Time Limit: 20 Minutes

Warm-up:

Group Sprint 400m

Burpee Wave x10

Shoulder Swing x10

MOD:

• Bench Press
• Kettlebell Swing
• Ring Dip

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

Mainsite 130430

Today's WOD:

100 ft Walking lunge

50 Push-ups

50 Doubleunders

25 Knees-to-elbows

5 Rope climbs

50 Box jump 24"/20"

25 Overhead squats 75/55 lbs

25 L-pull-ups

50 Sit-ups

Time Limit: 22 Minutes

Warm-up:

Group Tabata

MOD:

• All Elements

Post-WOD:

Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results:

A Classic Combination

Today's Lift:

Deadlift

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

6 Parallette Handstand Push-ups

9 Deadlift @60% Deadlift 1RM

5 Rounds for time.

Time Limit: 15 Minutes

Warm-up:

Jump Rope 3 Minutes

10m Inchworm w/push-up

10 Banded Good mornings

MOD:

• Parallette Handstand Pushups
• Deadlift

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results: