A Classic Combination

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:

For Barraza

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:

Front Squats and 400s!!

Today's Lift:

Deadlift

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

5 Front Squat@70% of C&J 1RM

Run 400m

Rest 2 Minutes.

5 Rounds for time. Subtract Rest from total time.

Time Limit: 20 Minutes

Warm-up:

Crossfit Musical Balls

MOD:

• Deadlift
• Front Squat

Post-WOD:

Stretch: Hamstring

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:

Deadlifts and GHDs

Today's Lift:

Deadlift

75% x5 reps

85% x3 reps

95% x1AMAP

Today's WOD:

5 Deadlift@65% of 1RM

15 GHD Situps

5 Rounds for time.

Time Limit: 10 Minutes

Warm-up:

Group Tabata:

Burpee

Squat Jump

Sit-up

Superman

MOD:

• Deadlift
• GHD Sit-up

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results: