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:

 

13.1

Today's WOD:

CrossFit Open Wod 13.1

  

40 Burpees

30 Snatches @ 75/45 lbs

30 Burpees

30 Snatches @ 135/75 lbs

20 Burpees

30 Snatches @ 165/100 lbs

10 Burpees

Snatches @ 205/120 AMRAP in remaining time.

  

17 Minute AMRAP

Warm-up:

1. Run 400m or Row 500m
2. 10m Elbow to Instep
3. 10m Inch Worm
4. Burgener Warm-up

MOD:

• Burpee
• Snatch

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

2012 Crossfit Open WOD #1

Today's Lift:

Deadlift

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

2012 Crossfit Open WOD #1

  

Burpees

  

7 Minute AMRAP 

Must touch object 6" above reach

Last on: 02 23 12

Warm-up:

3 Rounds of:

1. 3 Wall Climb
2. 5 Pull-ups
3. 10 Sit-ups
4. Row 100m

MOD:

• Deadlift
• Burpee w/bar touch

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

The Games are almost here!

Today's Lift:

Shoulder Press

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

2008 CrossFit Games Wod "B"

  

5 Deadlifts 275/185 lbs

10 Burpees

  

5 Rounds for time.

Time Limit: 18 Minutes

Warm-up:

1. Burpee x10
2. Kettlebell Swing x20
3. Kettlebell Snatch x10 per arm

MOD:

• Shoulder Press
• Deadlift
• Burpee

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

 

Filthy Fifty-Fifty

Today's WOD:

Filthy Fifty Partners

  

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.

Individual Last on: 06 28 12

Only one works at a time and non-working partner does continuous squats. 

Time Limit 45 Minutes

Warm-up:

1 Minute GymWork:

1. Inchworm
2. Burpees
3. Toes-to-Bar
4. Glute Ham Walk

MOD:

All Movements.

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: