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:

Don't Drop It

Today's WOD:

Don't Drop It

 

200m Barbell Walk @ 135/95 lbs

40 Hang Cleans 135/95 lbs

40 Front Squats 135/95 lbs

40 Push Press 135/95 lbs

40 Back Squats 135/95 lbs

200m Barbell Walk @ 135/95 lbs

 

Time limit: 30 Minutes

Work in teams of 2, if a barbell is dropped, the team performs 5 bar facing burpees each.

Warm-up:

Pacer Run 400m

Barbell Complex x2 @ 75/55 lbs

7 Deadlift

7 Hang Clean

7 Front Squat

7 Push Press

MOD:

• Hang Clean
• Front Squat
• Push Press

Post-WOD:

Stretch: 5-way Shoulder Stretch

Tallahassee CrossFit Athlete Results:

Ropes are fun!

Today's WOD:

10 Front Squats 60% of C&J 1RM

1 Rope Climb

9 Front Squats 60% of C&J 1RM

1 Rope Climb

  

Continue counting down to zero.

For time.

Time Limit: 15 Minutes

  

Followed by:

  

100 Abmat Sit-ups NFT

Warm-up:

Agility Ladder x5

3 Rounds of:

1. 7 Pull-ups
2. 7 Ring Dips
3. 7 Squats

MOD:

• Clean 10 in 10
• Front Squat
• Rope Climb

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

The CrossFit Way to Celebrate Christmas!

Today's WOD:

“The 12 Days of Christmas: Barbell Style 95/65 lbs”

  

1 Deadlift

2 Hang Power Cleans

3 Front Squats

4 Shoulder Press

5 Back Squats

6 Push Press

7 Thrusters

8 Squat Cleans

9 Push Jerk

10 Hang Power Snatch

11 Overhead Squat

12 Sumo Deadlift High Pull

  

Last on: 12 22 11

Time Limit: 40 Minutes

Inspired by the song: Round 1 is 1, then 1 & 2, then 1 & 2 & 3, and so on . . .

Warm-up:

One Minute Barwork:

1. Front Squat
2. Hang Power Snatch
3. Overhead Squat
4. Sumo Deadlift High Pull

MOD:

• All movements.

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: