CrossFit Tallahassee BlogWorkout of the Dayhttp://crossfittallahassee.com/blog/2013-05-21T14:49:49ZSquarespacePower Snatches and Ring Dips!!http://crossfittallahassee.com/blog/2013/5/20/power-snatches-and-ring-dips.htmlGreg Keeter2013-05-21T01:52:00Z2013-05-21T01:52:00Z

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 130430http://crossfittallahassee.com/blog/2013/5/17/mainsite-130430.htmlGreg Keeter2013-05-18T01:32:00Z2013-05-18T01:32:00Z

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 Combinationhttp://crossfittallahassee.com/blog/2013/5/16/a-classic-combination.htmlGreg Keeter2013-05-17T02:29:00Z2013-05-17T02:29:00Z

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:

]]>Kettlebells and GHDs!http://crossfittallahassee.com/blog/2013/5/15/kettlebells-and-ghds.htmlGreg Keeter2013-05-16T01:22:00Z2013-05-16T01:22:00Z

Today's Lift:

Shoulder Press
70% x3 reps
80% x5 reps
90% x3x3 sets

Today's WOD:

4 Kettlebell Snatch 24kg/16kg (right arm)
6 Kettlebell Thrusters 24kg/16kg (right arm)
4 Kettlebell Snatch 24kg/16kg(left arm)
6 Kettlebell Thrusters 24kg/16kg(left arm)
12 GHD Sit-ups
12 Minute AMRAP

Warm-up:

Crossfit Musical Balls

MOD:

  • Kettlebell Snatch
  • Kettlebell Thruster
  • GHD Sit-ups

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

]]>30 Minutes of Workhttp://crossfittallahassee.com/blog/2013/5/14/30-minutes-of-work.htmlGreg Keeter2013-05-15T01:19:00Z2013-05-15T01:19:00Z

Today's WOD:

Mix and Match
Run or Row 30 Minute AMRAP

Warm-up:

Pose Running Drills
Pacer Run 400m

MOD:

  • Pose Running
  • Rowing

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

]]>Power Cleans & Burpees!http://crossfittallahassee.com/blog/2013/5/13/power-cleans-burpees.htmlGreg Keeter2013-05-14T01:10:00Z2013-05-14T01:10:00Z

Today's Lift:

Back Squat
70% x3 reps
80% x3 reps
90% x3x3 sets

Today's WOD:

3 Power Clean @75% of C&J 1RM
9 Bar-facing Burpees
8 Minute AMRAP

Followed by:

Max Strict Pull-ups x3

Warm-up:

45/15 Interval Warmup
Bear Crawl
Elbow to Instep
Crab Walk
Burpee Broad Jump

MOD:

  • Back Squat
  • Power Clean
  • Bar-facing Burpee

Post-WOD:

Wall-stretch 2 Minutes each side

 

]]>Simple, but Effectivehttp://crossfittallahassee.com/blog/2013/5/10/simple-but-effective.htmlGreg Keeter2013-05-11T02:06:00Z2013-05-11T02:06:00Z

Today's Lift:

Back Squat
65% x5 reps
75% x5 reps
85% x5x3 sets

Today's WOD:

15 Kettlebell Swings 32kg/24kg
15 Wallball
15 Box Jumps
4 Rounds for time.
Time Limit: 25 Minutes

Warm-up:

Agility Ladder x5
Group Tabata

MOD:

  • Back Squat
  • Kettlebell Swing
  • Wallball
  • Box Jump

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

]]>For Barrazahttp://crossfittallahassee.com/blog/2013/5/9/for-barraza.htmlGreg Keeter2013-05-10T01:04:00Z2013-05-10T01:04:00Z

 

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. 

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. 

 

Today's WOD:

Barraza
 
Run 200m
9 Deadlift 275/185lbs
6 Burpee Bar Muscle-ups
18 Minute AMRAP

Warm-up:

Run 400m
10 Banded Good mornings
3x 50m Partner Sprints w/Band

MOD:

  • Pose Running
  • Bar Muscle-up
  • Deadlift

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

]]>Partner Time!!!http://crossfittallahassee.com/blog/2013/5/8/partner-time.htmlGreg Keeter2013-05-09T01:01:00Z2013-05-09T01:01:00Z

Today's WOD:

Partner Time
Row 1500m (in 250m Intervals)
150 Thrusters 75lbs/55lbs
100m Yoke Walk 
50 Broad Jumps 6'/4'
25 Stones to Shoulder 115lbs/75lbs
Free Throw x5
If you miss a free throw perform 5 Burpees
Time Limit: 40 Minutes

Warm-up:

Run 400m or Row 500m
Free Throw x5
Lay up x5
Every Miss is 1 Wall Climber

MOD:

  • All Elements

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

]]>A Stricter Standardhttp://crossfittallahassee.com/blog/2013/5/7/a-stricter-standard.htmlGreg Keeter2013-05-08T01:57:00Z2013-05-08T01:57:00Z

Today's Lift:

Bench Press
65% x5 reps
75% x5 reps
85% x5x3 sets

Today's WOD:

5 Strict Pull-ups
10 Hand Release Push-ups
15 Doubleunders
10 Minute AMRAP

Warm-up:

:45/:15 Interval Warmup
Bear Crawl
Elbow to Instep
Inchworm w/ Push-up
Broad Jump

MOD:

  • Bench Press
  • Strict Pullup
  • Hand Release Push-up
  • Doubleunders

Post-WOD:

Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results: 

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