Chelsea

Today's WOD:

Chelsea

5 Pull-ups

10 Push-ups

15 Squats

Every Minute on the Minute for 30 Minutes

Last on: 09 06 2012

Warm-up:

Run 400m

Pullup x5

Squat x5

Situp x5

Pushup x5

MOD:

• Pull-up
• Push-up
• Squat

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Jackie Time!

Today's Lift:

Back Squat

70%x3

80%x3

90%x3x3

Today's WOD:

Jackie

 

1000m Row

50 Thrusters 45/35 lbs

30 Pull-ups

 

Time Limit: 15 Minutes

Last on: 04 03 12

Warm-up:

3 Rounds of:

1. 10 Shoulder Swings
2. 10m Elbow to Instep
3. 10 Thrusters w/bar
4. Row 150m

MOD:

• Thruster
• Pull-ups

Post-WOD:

Wall Stretch - 2 Minutes each side

Tallahassee CrossFit Athlete Results:

 

Nance

Today's WOD:

Nancy

  

Run 400m

15 Overhead Squats 95/65 lbs

  

5 Rounds for time.

Last on 10 23 11

Time Limit: 23 Minutes

Warm-up:

3 rounds of:

1. Run 200m 
2. 10 Overhead Lunges w/pvc
3. Burgener Warm-up

MOD:

• Snatch 10 in 10
• Overhead Squat
• Pose Running

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

Annie Time!

Today's Lift:

Back Squat

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

Annie

  

Doubleunders

Sit-ups

  

50-40-30-20 and 10 rep rounds.

  

Last on: 06 14 12

Time Limit: 18 Minutes

Warm-up:

Jump Rope 2 Minutes

Group Tabata:

1. Squat
2. Burpee
3. Squat Jump
4. Bear Crawl

MOD:

• Back Squat
• Doubleunder
• Sit-up

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

Frantastic!

Today's WOD:

Fran

  

Thrusters 95/65 lbs

Pull-Ups

  

21-15-9 reps for time.

  

Last On: 06 12 12

Time Limit: 15 Minutes

Warm-up:

Row 500m or Run 400m

One Minute BarWork:

1. Shoulder Press w/bar
2. Push Press w/bar
3. Front Squat w/bar
4. Thruster w/bar

MOD:

• Thrusters
• Kipping Pull-up

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results: