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:

Must have Strong Legs and Shoulders!

They match!

Lift:

Deadlift

70% x reps

80% x3 reps

90% x3 or more reps

Today's WOD:

20 Minute Volume Work

Alternate Strict Pull-ups & Handstand Push-ups EROM

  

Warm-up:

1. Row 2 minutes
2. Reverse Hyperx10
3. Hip Extension x10
4. Good Morning w/bar x10

MOD:

• Deadlift
• Hand Stand Push-up
• Strict Pull-up

Post-WOD:

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

Steven L. 10 pullups 10 hspu

Marion K. 10 wallclimbers 10 pulups

Joslyn S. 10 pullups 10 wall climbers

Brett S. 20 pullups 10 hspu

Standard 10 pullups 10 hspu

Travis D. 23 pullups 20 hspu

Marcus P 18 pullups 16 hspu

BAMF 25 pullups 10 hspu

Special K. 30 pullups 20 hspu

Sicilain 10 pullups 10 wallclimbers

Andy O. 50 pull-ups 40 hspu erom RX

James L. 52 pull-ups 40 hspu erom RX

Marc R. 10 pullups 10hspu

Thor 20 pullups 10 push-ups

Jamie Q. 10 pullups 10 wallclimbers

Luisa M. 10 pullups 10 hspu

Dustin J. 30 pullups 10 hspu

David L. 10 pullups 30hspu EROM RX

Tweetybird 10 pullups 10 hspu

Kelsey B. 10 pullups 10 hspu

Sarah A. 10 pullups 10 pushups

Ellyot 20 pullups 25 hspu

Ashley D. 20 ring rows 16 box hspu

Chryssi 10 pullups 20 box hspu

Mitch H. 22 pullups 5 hspu

Craig B. 50 pullups 10 hspu Erom RX

Matt K. 11 pullups 10 hspu

Lori 8 pullups 7 box hspu

William 12 pullups 10 hspu

Roadrunner 30  pullups 10 hspu

Professor 60 pullups 12 hspu erom RX

Emilee 12 pullup 20 hspu

Shann 20 ring rows 30 box hspu

Mighty Mouse 40 pullups 10 hspu

Cornbread 40 pullups 10 hspu

Matt 10 pullups 9 hspu

Carden 10 pullups 10 hspu

Carolina 10 pullups 10 hspu

Sharon 10 pullups 10 hspu

Justin B. 40 pull-ups 20 hspu

Jad 10 pullups 10 hspu

Daniel R. 45 pullups 20 hspu

Kitkat 17 pullups 26 hspu

El Diablo 30 pullups 10 hspu

Andrew S. 20 pullups 10 hspu

DJ H. 30 pullups 10 hspu

Cory L. 10 pullups 10 hspu

Walter M. 10 pullups 10 hspu

Brian C. 29 pullups 10 hspu

ryan E. 10 pullups 10 hspu

Brad S. 24 pullups 10 hspu

Daniel S. 30 pullups 10 hspu

Jackie A. 10 pullups 10 hspu

Grizz 10 pullups 10 hspu

Captain 10 pullups 10 hspu

Rick B. 50 pullups 60 hspu erom RX

Matt B. 25 pullups 14 hspu

Jillian T. 10 pullups 10 hspu

Dubs 20 pullups 10 hspu

Will J. 35 pullups 10 hspu

Speet T. 10 pullups 10 hspu

Chris C. 20 pullups 25 hspu

Jimbo 20 pullups 50 hspu erom RX

Markindey S. 20 pullups 20 hspu

Abi 10 pullups 20 hspu

Bridget M. 10 pullups 10 hspu

Dukes 10 pullups 10 hspu

Corey B. 20 pullups 20 hspu

Lindsey B. 10 pullups 10 hspu

Amelia 20 10 pullups 10 hspu

Daniel T. 10 pullups 17 hspu

Chris K. 10 pullups 10 hspu

Firecracker 20 pullups 10 hspu

John M. 20 pullups 10 Hspu

Harold R.

Sonic 10 pullups 10 hspu

Casey S. 30 pullups 30 hspu

Kari 10 pullups 10 hspu

Juju 10 pullups 10 hspu

Chris C. 10 pullups 10 hspu

Stoner 30 l-sit pullups 30 hspu erom RX

Austin Q. 10 pullups 10 hspu

Alex P. 20 pullups 10 hspu 

Carnivore 30 l-sit pullups 30 hspu erom RX

Jamie S. 10 pullups 10 hspu

Charlie 10 pullups 10 hspu

Silverback 80 pullups 4 hspu erom RX

Patrick L. 20 pullups 10 hspu

Rachel F. 10 pullups 10 hspu

Aaron D. 10 pullups 10 hspu

Mike J. 40 pullups 

Ashley H. 10 pullups 10 hspu

Sam P. 10 pullups 10 hspu

Ana E. 10 pullups 10 hspu

Paul H. 20 pullups 10 hspu erom RX

For Ledesma

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ. 

He is survived by his wife Sherry and sons Luciano and Elijo. 

Today's WOD:

Ledesma

  

5 Handstand Push-ups on Parallettes

10 Toes-through-Rings

15 Medicine Ball Clean 20/14lbs

  

20 Minute AMRAP

Warm-up:

1. Dumpster Dash x2
2. Shoulder Swing x10
3. Good Morning w/bar x10
4. Push-ups x10
5. Hip Extension x10
6. Group Medicine Ball Clean

MOD:

Handstand Push-up

Toes-Through-Rings

Medicine Ball Clean

Post-WOD:

Burpee Challenge: 42

Stretch: Hamstrings

CFTally Athlete Results:

Will B. 4+4HSPU

Ronbo 5+ttr Scaled

Bamf 6 Scaled

Special K. 4+5HSPU

John R. 5+11MBC

Jill R. 4+7ttr Scaled

Joker 7+3HSPU Scaled

Matt K. 5+11MBC Scaled

Jaimi W. 6+1ttr Scaled

Olivia 5+8ttr Scaled

Tiger 7+3HSPU Scaled

Chevy 5+2HSPU Scaled

Angelica 5+12MBC Scaed

Luisa 5+5HSPU Scaled

Layla 8+5HSPU Scaled

Alisa 7 Scaled

Kirby 4+3ttr Scaled

Couchfit 5+3ttr Scaled

Stoner 10+8ttr

Firecracker 7+1HSPU Scaled

Reynold 5+5HSPU Scaled

Travis 6 Scaled

Merrick 6 Scaled

BMR 6 Scaled

Rick 5+10ttr

Quentin 6+4ttr Scaled

Will J. 6+5HSPU Scaled

Thor 6+2ttr Scaled

Andrew 6+5ttr Scaled

Logan 5+2ttr Scaled

Little G. 6+10ttr

Carnivore 8

OMD 6+9MBC

Andy 7+14MBC

Coco 6+4MBC Scaled

Ryan 4+8ttr Scaled

Chris W. 4+7MBC Scaled

Susie B. 6 Scaled 

Clara 8 Scaled

Justin 5+5 Scaled

Kristen 8+5 HSPU Scaled

Carlos 6 Scaled

Becca 7 Scaled

Clark (traveller) 8+11MBC

Jamie(traveller) 7+2 Scaled

Allison 6 Scaled

Natalie 4+8ttr Scaled

Tony 6+2KTE Scaled

Dylan 5+10ttr Scaled

Brian 4+12MBC Scaled

Chance 7+1HSPU

Karissa 6+7MBC Scaled

Danny 8+5ttr Scaled

Nicole 5+6ttr Scaled

Super Girl 7+1HSPU Scaled

Cornbread 4+10ttr Scaled

Monkey 6 Scaled

Bigfoot 8

Happy 6+11MBC Scaled

Bull 6 Scaled

Ana 6 Scaled

Elizabeth 5+5ttr Scaled

Corey 6 Scaled

Nikoleta 5+5HSPU Scaled

Jimbo 6+3HSPU

Wonderwoman 7 Scaled

Go Deeper!

Pushing!

Today's WOD:

Volume Work: EROM Handstand Push-ups

  

followed by:

  

3 Hollow Body Rocks/Superman

10 Minute AMRAP

Warm-up:

1. Burpee x10
2. Shoulder ROM
3. Pull-up x15
4. Walking Lunge with Rotation x20
5. Hip Extension x10
6. Group Burgener Warm-up x2

MOD:

EROM Handstand Push-up

Hollow Rock

Superman

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Will 18 2" / 17 rds

Jollygreen 20 Parallettes Scaled / 34 rds

Courtney 31 Scaled / 31 rds

Monkey 20 Scaled/ 35 rds

Blake 20 Scaled/ 21 rds

Joseph 20 Scaled/ 35 rds

Tweetybird 20 Scaled / 29 rds

Mike 20 Scaled / 37 rds

Krissy 20 Scaled/ 20 rds

Stephen 20 Scaled/ 27 rds

Slash Practice / 19 rds

Sandy Practice / 7

Chevy 15 Scaled/ 26 rds

Joker Subbed / 36 rds

Flex Subbed / 23 rds

Louisa Practice / 15 rds

Andrew Practice / 17 rds

James 20 @3" / 30 rds

Professor 9 @3"/subbed / 48 rds

Ian 20 Scaled / 26 rds

Mighty Mouse 10 Scaled / 30 rds

Stoner 40 on Parralettes

Joe 45 @3"/ 37 rds

Tiger 40 Scaled / 40 rds

Chryssi 40 Scaled / 12 rds

Stejphen 28 Scaled / 21 rds

Alex 20 Scaled / 49 rds

OMD 31@3" / 49 rds

Sara D. 16 Scaled / 40 rds

Laren G. Practice / 29 rds

Jaimi Practice / 30 rds

Sarge 40 Scaled/ 23 rds

Samantha 22 Scaled/ 19 rds

Rachel 35 Scaled/ 41 rds

Zach 4 @3"/17 Scaled/ 32 rds

Natalie 5 Scaled / 20 rds

Lily 27 Scaled/ 25 rds

Carnivore 20 @3" / 41 rds

Danny 15 Scaled/ 22rds

Jimbo 20 w/ parralettes/ 30 rds

Flying like Superman!

A Rocking Good Time!

Today's WOD:

100 Hollow Body Rocks

  

For time.

Last on: 02 17 11

Followed by:

  

EROM Handstand Push-ups 5-5-5

Warm-up:

1. Row 3 minutes
2. Rack Stretch
3. Squat Stretch
4. Clean & Jerk 10 in 10

MOD:

Hollow Body Rocks

EROM Handstand Push-ups

Post-WOD:

Personal Challenge Work

Stretch: Smoked Lower Back

CFTally Athlete Results:

Standard 646

Bill 4:27

Stoner 3:27 / EROM

Joker 4:23

Karen 6:30

Charolotte 5:08

Kyle 3:58 / EROM

Aislinn 4:34 

Upman 5:09 / EROM

Cindy 5:53

Christina 6:50

Brian 5:54

Mighty Mouse 4:55

Marcello 7:23

Ian 7:28

Anne 8:11

Rover 7:34

Speed Racer 8:11

Councilor / EROM