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2011 Games WOD (8) Any Way Overhead (5) Athlete's Choice (47) Atlas Stone (Over Shoulder) (3) Back Extension (2) Back Lever (9) Back Squat (93) Bear Crawl (2) Bench Press (40) Box Jump (87) Burgener Warm-up (6) Burpee (50) Burpee (Bar-facing) (7) Burpee Box Jump (3) Burpee Long Jump (2) Burpee Pull-up (3) Burpee Side Jump (3) Burpee Tuck Jump (2) Carioca (3) Chin-up (9) Chin-up (Strict) (4) Clean (13) Clean & Jerk (37) CrossFit Basketball (2) Deadlift (119) Deadlift (Snatch-Grip) (2) Deadlift (Stiff-legged) (2) Dodge Ball (12) Doubleunder (136) Dumbbell Manmaker (4) Dumbbell Press (4) Dumbbell Thruster (2) Dumpster Dash (7) Farmer's Walk (3) Fitness Assessment (6) Front Lever (11) Front Squat (26) Games Wod (11) Girl WOD (72) Glute Ham Raises (28) Handstand Push-up (60) Handstand Push-up (EROM) (9) Handstand Walk (8) Hang Power Clean (25) Hang Power Snatch (14) Hang Squat Clean (3) Hero WOD (71) Hip Extension (25) Hollow Body Rocks (12) Inverted Hold (5) Jump Rope (53) Jump Rope (Alternate Leg) (3) Jump Rope (Single Leg) (2) Kettlebell Press (2) Kettlebell Push Press (2) Kettlebell Sit-ups (Twists) (2) Kettlebell Snatch (13) Kettlebell Sumo Deadlift High Pull (3) Kettlebell Swing (72) Kettlebell Swing (One Arm) (4) Kettlebell Swing (Power) (5) Kettlebell Thruster (2) Kettlebell Twists (2) Knees-to-elbow (38) Leg Lift (2) L-Sit (3) L-Sit (Ring) (2) L-Sit Hold (2) Medicine Ball Clean (15) Muscle-up (52) Named WOD (49) Obstacle Course (2) Overhead Squat (33) Overhead Walk (2) Partner Ball Throw Sit-up (2) Partner WOD (9) Personal Challenge Work (53) Pistol (12) Plank Hold (Weighted) (2) Power Clean (26) Power Snatch (20) Pull-up (117) Pull-up (Chest-to-bar) (23) Pull-up (Jumping) (11) Pull-up (L-Sit) (15) Pull-up (Strict) (15) Pull-up (Weighted) (18) Push Jerk (27) Push Jerk (Behind-the-Neck) (3) Push Press (56) Push-up (80) Push-up (Clapping) (6) Push-up (Diamond) (5) Push-up (Elevated) (7) Push-up (EROM) (2) Push-up (Hand Release) (16) Push-up (One Arm) (5) Push-up (Ring) (8) Push-up (To Row) (2) Push-up (Weighted) (6) Reverse Hyper (15) Ring Dip (59) Ring Dip (Weighted) (4) Ring Handstand Push-up (4) Ring Row (4) Roll out: Shoulders & Arms (6) Rollout: Legs (50) Rollout: Shoulders & Upper Back (61) Rope Climb (33) Row (105) Run (239) Run (Sprint) (4) Run (w/ Medicine Ball) (2) Run Backward (9) Shoulder Press (63) Shoulder-to-Overhead (2) Sit-up (72) Sit-up (Behind head) (2) Sit-up (GHD Weighted) (2) Sit-up (GHD) (77) Sit-up (V) (3) Sit-up (Weighted) (9) Skin-the-cat (33) Skip (3) Slam Ball (16) Sled Run (14) Sledgehammer (2) Snatch (36) Snatch (Split) (2) Snatch Balance (7) Split Jerk (12) Sprints (12) Squat (50) Squat Clean (9) Squat Hold (3) Squat Jump (2) Step-ups (3) Stretch & Roll: Athletes' Choice (70) Stretch: Athlete's Choice (4) Stretch: Hamstring (89) Stretch: High Hammie (6) Stretch: Hip (33) Stretch: Plantar Fasciitis (6) Stretch: Simple Five Way Shoulder (97) Stretch: Smoked Lower Back (10) Stretch: Trainer's Choice (2) Stretch: Wall Stretch (5) Sumo Deadlift (3) Sumo Deadlift High Pull (36) Superman (3) Tabata (40) Team WOD (5) Thruster (38) Toes-through-Rings (3) Toes-to-bar (25) Turkish Get-up (25) Volume Work (3) Walking Lunge (25) Walking Lunge (Weighted) (9) Wall Ball (54) Wall Climb (7) Wallball (2) Yoke Walk (3)
Friday
May242013

Short but Sweet

Today's Lift:

Deadlift
75% x5 reps
85% x3 reps
95% x1AMAP

Today's WOD:

3 Shoulder Press @70% of 1RM Shoulder Press
20 Jump Rope Singles
3 Minute AMRAP
1 Minute Rest
6 Push Press @70% of 1RM Shoulder Press
20 Doubleunders
3 Minute AMRAP
Followed by:
Crossfit Dodgeball

Warm-up:

Jump Rope 3 Minutes
1 Minute Push Press 45/35lb Bar
1 Minute Good Morning 45/35lb Bar

MOD:

Deadlift
Shoulder Press
Push Press
Doubleunder

Post-WOD:

Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results:

Thursday
May232013

Get Yoked!!

Today's WOD:

400m Run
15 Box Jumps @ 30/24"
25 Abmat Sit-ups
4 Rounds for time.
Time Limit: 18 Minutes
Followed by:
Yoke Walk 2x50m 140/60lbs

Warm-up:

Pacer Run 400m
5 Wall-Climbers
10 Tuck-ups
Burpee Broad Jump 10m

MOD:

  • Pose Running
  • Box Jump
  • Sit-up

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

Wednesday
May222013

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:

 

Tuesday
May212013

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:

 

Monday
May202013

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: