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:

A Stricter Standard

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: 

A Pair of Couplets

Today's WOD:

5 Power Snatch @ 60% of Snatch 1rm

20 Doubleunders

5 Minute AMRAP 

2 Minutes Rest

5 Thrusters @ Snatch Weight

Row 10 Calories

5 minute AMRAP

Followed by:

Crossfit DodgeBall

Warm-up:

Jump Rope 3 Minutes

Barbell Complex: 1x@45lbs/35lbs, 1x@75lbs/55lbs

Snatch Deadlift x5

Hang Power Snatch x5

Power Clean x5

Thruster x5

MOD:

Snatch

Doubleunder

Thruster

Row

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

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:

 

Balance and Accuracy

Today's WOD:

10 Overhead Squats 135/95

50 Doubleunders

3 Rounds for time.

Time Limit: 12 Minutes

Run 800m for time.

Warm-up:

Jump Rope for 5 Minutes

Burgener Warmup

MOD:

• 3-Position Snatch
• Overhead Squats
• Doubleunders

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results: