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:

Simple, but Effective

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:

Higher Ground

Today's Lift:

Deadlift

55% x7 reps

65% x7 reps

75% x7x3 sets

Today's WOD:

10 Front Squats @ 60% of C&J 1RM

25 Box Jumps 24"/20"

3 Rounds for time.

Time Limit: 12 Minutes

Warm-up:

Jump Rope for 3 Minutes

10m Elbow to Instep

10 Squat Jumps

10 Banded Goodmornings

MOD:

• Deadlift
• Box Jump

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

Fight Gone Bad!!!

Today's WOD:

Fight Gone Bad

Wallball 20lbs/14lbs @ 10'/9'

Sumo Deadlift High Pull 75lbs/55lbs 

Push Press 75lbs/55lbs

Box Jump 20"

Row for Calories

1 Minute of Work at each movement

3 Rounds for total reps

1 Minute rest between rounds.

Last on: 10 10 12

Warm-up:

Row 500m or Run 400m

5 Wallball

5 Sumo Deadlift High Pulls

5 Push Press

5 Box Jumps

MOD:

• All Elements of FGB

Post-WOD:

Stretch: Hamstring

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: