Strength and Skill

Today's Lift:

Deadlift

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

9 Power Cleans @75% C&J 1RM

21 Handstand Push-ups

400m Run

6 Power Cleans @75% C&J 1RM

15 Handstand Push-ups

400m Run

3 Power Cleans @75% C&J 1RM

9 Handstand Push-ups

For time.

Time Limit: 20 Minutes

Warm-up:

400m Run

2 Rounds of:

10 Banded GoodMornings

3 Wall Climbers

MOD:

• Power Clean
• Handstand Push-up
• Pose Running

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

Oh! You'll like this one . . .

Today's Lift:

Shoulder Press

75%x5

85%x3

95%x1x3

Today's WOD:

Row 300m

15 Kettlebell Swings 32/24 kg

10 Handstand Push-up

  

3 rounds for time.

Time Limit: 12 Minutes

Warm-up:

Burpee Wave x10

10m Inchworm w/Pushup

10 Russian Kettlebell Swings

Row 150m 

MOD:

• Shoulder Press
• Kettlebell Swing
• Handstand Push-up

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

 

Superwomen & Supermen

Today's Lift:

Deadlift

75% x5 reps

85% x3 reps

95% x1x3 sets

Today's WOD:

4 Handstand Push-up

8 Superman

10 Hollow body Rock

  

10 Rounds for time.

Time Limit: 18 minutes

Last on: 01 30 12

Warm-up:

Group Tabata:

1. Burpee
2. Squat Jump
3. Sit-up
4. Superman

MOD:

• Deadlift
• Handstand Push-up
• Superman
• Hollow Body Rock

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

2009 CrossFit Games Event 7

Today's WOD:

2009 CrossFit Games Event 7

  

4 Handstand Pushups

8 Kettlebell Swings 32/24kg

12 GHD Sit-ups

  

8 Minute AMRAP

  

Followed by:

  

Run 1,200m for time.

Warm-up:

1. Walk: Inside Outside Heel Toe
2. Agility Ladder x10
3. Run 400m
4. Chin-up x10
5. Walking Lunge x10
6. Push-up x10

MOD:

• Handstand Push-up
• Kettlebell Swing
• GHD Sit-up
• Pose Running

Post-WOD:

Roll Out: Legs

Tallahassee CrossFit Athlete Results:

 

Chasing Diane

Today's WOD:

Chasing Diane

  

Deadlift 60% 1RM

Handstand Push-up

  

21-15-9-5 reps for time.

Time Limit: 20 Minutes

  

Followed by:

  

Jump Rope 5 Minute AMRAP

Last on: 01 03 13

Warm-up:

Jump Rope 2 Minutes

One Minute Bar Work:

1. Back Squat
2. Overhead Squat

Clean & Jerk 10 in 10

MOD:

• Deadlift
• Handstand Push-up
• Doubleunders

Post-WOD:

Roll out: Shoulders & Arms

Tallahassee CrossFit Athlete Results: