Get to Know your Kettlebell!

Today's WOD:

Doubleunders

50-40-30-20-10

Turkish Get-up 24kg/16kg

10-8-6-4-2(each arm)

For time.

Time Limit: 20 Minutes

Followed by:

Farmer's Carry 400m for time. 24kg/16kg each hand.

Warm-up:

Jump Rope 3 Minutes

10 Russian Kettlebell Swings

10 Goblet Squats

10 American Kettlebell Swings

10m Kettlebell Overhead Walk

MOD:

Doubleunder

Turkish Get-up

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

Gymnastics Triplet

Today's Lift:

Bench Press

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

7 Chest-to-Bar Pull-ups

9 Hand-Release Push-ups

12 Box Jumps 24"/20"

10 Minute AMRAP

Warm-up:

3 Rounds of:

5 Shoulder Swings

6 Burpees

7 Squat Jumps

MOD:

• Bench Press
• Chest-to-bar Pull-up
• Hand Release Push-up
• Box Jump

Post-WOD:

Roll Out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

 

This answer is Squats

Today's Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

Run 400m

50 Squats

4 Rounds for time.

Time Limit: 22 Minutes

Warm-up:

Pacer Run 400m

10m Elbow to Instep

10 Wallball

10 Superman

10 Hollow Rocks

MOD:

• Back Squat
• Pose Running

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

 

Strength and Skill

Today's Lift:

Deadlift

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

9 Power Cleans @75% C&J 1RM

21 Handstand Push-ups

400m Run

6 Power Cleans @75% C&J 1RM

15 Handstand Push-ups

400m Run

3 Power Cleans @75% C&J 1RM

9 Handstand Push-ups

For time.

Time Limit: 20 Minutes

Warm-up:

400m Run

2 Rounds of:

10 Banded GoodMornings

3 Wall Climbers

MOD:

• Power Clean
• Handstand Push-up
• Pose Running

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

The Filthy Fifty

Today's WOD:

Filthy Fifity

  

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: 06 23 2012

Warm-up:

Group Tabata

Hip Extension x 12

Shoulder ROM

MOD:

• All Elements

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results: