All Hands!

If you don't do different things you can't get different results.

Today's WOD:

10 Minute Handstand Walks

  

Last on: 06 29 12

  

10 Rope Climbs NFT 

Warm-up:

1 Minute GymWork:

1. Sit-ups
2. Burpees
3. Squat Jump
4. Bridge

MOD:

• Handstand Walking
• Rope Climb

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Love Gymnastics!

Lift:

Deadlift

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

10 Handstand Walk Steps

5 Skin-the-cat

2 Front Levers

5 rounds NFT

  

Time Limit: 15 Minutes

  

Followed by:

Tabata Weighted Sit-ups 25/15 lbs

Warm-up:

1. Group Tabata
2. Hip extension x10

MOD:

• Deadlift
• Handstand Walk
• Skin-the-cat
• Front Lever

Post-WOD:

Stretch: Simple Five Way Shoulder

Tallahassee CrossFit Athlete Results:

Hollows and Handstands

Today's WOD:

100 Hollow Body Rocks

Last on: 08 19 11

  

Followed by:

  

Handstand Walks

  

10 Minute AMRAP

Last on: 10 07 11

Warm-up:

1. Pacer Run
2. Ring Dip x15
3. Mountain Climbers x25
4. Shoulder Swing x20

MOD:

• Group Work: Kettlebell Snatch
• Hollow Body Rock
• Handstand Walk

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

Steven L. 6:24 Practice

Joslyn S. 6:22 Practice

Travis D. 4:57 100 steps

Brett S. 5:00 Practice

BAMF 5:35 Practice

Andrew S. 4:48 Practice

Gustavo G. 5:35 Practice

Luisa M. 6:48 Practice

Chryssi 4:50 Practice

James B. 4:25 50 steps

Matt K. 6:13 Practice

Ashley P. 3:22 Practice

Lindsey S. 3:09 Practice

Jillian T. 3:47 50 steps

Lori 3:13 Practice

Stephen M. 4:24 Practice

Cornbread 3:53 20 steps

Bug 3:12 55 steps

Roadrunner 4:22 Practice

Shann D. 4:14 Practice

Wll J. 5:12 60 steps

Jackie 5:24 Practice

Neighbor 5:50 Practice

Jad M. 7:00 Practice

Walter M. 6:49 Practice

Merrick S. 5:07 140 steps

El Diablo 4:11 Practice

Brian C. 5:56 Practice

Logan J. 6:37 173 steps

Daniel S. 4:13 27 steps

David L. 5:27 Practice

Ellyott C. 3:49 250 steps!

Grizz 7:08 Practice

Albert R. 5:25 Practice

Wonder Woman 3:34 90 steps

Little G. 3:58 108 steps

Carden L. 5:37 236 steps!

James G. 5:47 Practice

Dave G. 4:04 106 steps

Sonic 5:51 106 steps

Bridget M. 6:45 Practice

Patrick L. 5:59 Practice

Tom S. 6:51 Practice

Devin A. 5:58 150 steps

Jaime S. 4:43 practice

Austin 7:02 Practice

Ana E. 7:40 Practice

Paul H. 7:30 Practice

Mike J. 9:00 61 steps 

Sam P. 5:10 Practice

Elizabeth W 6:30 Practice

Add Two

Today's WOD:

10 Toes-to-Bar

10 Handstand Walk Steps

10 Weighted Twists Sit-ups 45/35 lbs

Run 200m

  

Add two reps for each round for 5 rounds.

  

Time limit: 18 Minutes

  

Followed by:

  

CrossFit Dodgeball

  

Blue = Handstand Walk x4 steps

Red = Tuck Jump x3

Green = Burpee Backwards Jump x2

Orange = V Sit-ups x4

Purple = Plank Hold 20 sec

Yellow =  Chin Up x5

Warm-up:

1. Dumpster Dash
2. Squat Jumps x20
3. Shoulder ROM
4. Chin-ups x10
5. Rope Climb x2
6. Bridge 3x for 10 seconds
7. Group: Pose Running Drills

MOD:

Handstand Walk

Running Mechanics

Post-WOD:

Roll & Stretch: Athlete's Choice

CFTally Athlete Results:

Chryssi 3+ 1WC @ 18:00 scaled

Steven L. 3+2WC @18:00 scaled

Will 4 rounds 18:00 

Bamf 3+8TTB 18:00 scaled

Joslyn 3+ 16TTB 18:00 scaled

Special 3 @ 18:00 scaled

Andres 3+1 WC @ 18:00 scaled

OMD 4+16SU 

Andrew S. 4+18SU @ 18:00 scaled

Rick 4+10TTB @18:00

John 3+16TTB @18:00 scaled

Bigfoot 4+6WC @ 18:00

Mattthew K. 3 @ 18:00 scaled

Missy 3+WC @ 18:00 scaled

Cornbread 3+8WC @ 18:00 scaled

Rich 13:51

Change 14:05

Andy 15:00

Char 3+3TTB @ 18:00 scaled

Belle 3 @ 18:00 scaled

Jeanette 3 @ 18:00 scaled

Mo 4 @ 18:00 scaled

Vicky 4 @ 18:00 scaled

Sarge 3 @ 18:00 scaled

Chevy 16:56 

Bug 4+7TTB @ 18:00

Susie Burpee 3 @ 18:00 scaled

Tyler (travelor) 13:22

Eric 2+ @ 18:00 scaled

Ox 23:02 

Reynold 3+4SU @ 18:00 scaled

Alisa 3+16su @ 18:00 scaled

 Merrick 23:00

Elana 4 rounds @18:00 scaled

Megan 3+SU @18:00 scaled

Sara 18:00 scaled

Will 4 18:00 scaled

Daniel 3+ 11TTB 18:00 scaled

Jeff F. 4+3TTB @ 18:00

Jimbo 17:58 scaled

Jay B. 4+18HSW @ 18:00

Chris B. 4 @ 18:00 scaled

Daniel T. 3+6SU @ 18:00 scaled

Little G. 4 rounds @ 18:00

Logan J. 4+17HSW @ 18:00 scaled

Fransico 4+su @ 18:00 scaled

Casey S. 4+hsw @ 18:00 scaled

Thomas W. 4+wc @ 18:00 scaled

Natalie 3+WC @ 18:00 scaled

Carnivore 13:34

Stoner 14:11

Vinny 3+16TTB @18:00 scaled

Kendall 4+15su @ 18:00 scaled

Amish 17:36 scaled

Justin B. 4+ @18:00 scaled

Greg T. 3 @ 18;00 scaled

Super Girl 16:35

Rauhit 4 @ 18:00 scaled

Ashley H. 3+13su @ 18:00 scaled

Mike J. 3+16su @18:00 scaled

Slash 3+16su @18:00scaled

Karrisa 4+2ttb @18:00 scaled

Jorge4 @18:00 scaled

Dylan 3+6ttb @18:00 scaled

Brian S. 4+16wc @18:00 scaled

Mike C. 4@18:00 scaled

Pat L. 3+1su @18:00 scaled

Geoff 17:36 scaled

Chris C. 3+16su @18:00 scaled

Captain 3+7ttb @18:00 scaled

El Diablo 3+16su @18:00 scaled

Stephen 2+14su @18:00 scaled

Ana 2+100m @18:00 scaled

Paul 3 @18:00 scaled

Allison 4 @18:00 scaled

Taking a Walk on Your Hands

Today's WOD:

Handstand Walk for Total Steps

  

10 Minute AMRAP

   

Followed by:

Tabata Bottom to Bottom w/Counter

Warm-up:

1. Burpee x10
2. Shoulder ROM
3. Sit-ups x20
4. Squat x20
5. Back Extension x10
6. Push-up to Side Plank x10

MOD:

Handstand Walk

Squat

Post-WOD:

Personal Challenge Work

Stretch: Simple Five Way Shoulder

CFTally Athlete Results:

The Standard Scaled Practice / 10

Courtney 90 Steps /11

Will B. 89 Steps /11

Joker Scaled Practice /7

Stephen 80 Steps /7

Mike Scaled Practice /10

Coco Scaled Practice / 6

Blake Scaled Practice /11

Gustavo Scaled Practice/7

Tiger 190 Steps /12

Sweet Tea Scaled Practice / 10

Sandy Scaled Practice / 6

Louisa Scaled Practice / 6

Belle Scaled Practice/ 9

Andrea Scaled Practice / 6

James 28 Steps / 12

Madeline Scaled Practice /11

Professor 204 Steps / 10

Geoff 4 Steps / 12

Mighty Mouse 135 Steps / 13

Will 27 Steps / 10

Zack 42 Steps / 12

Tom Scaled Practice / 10

Sarge Scaled Practice / 9

Ox Scaled Practice / 9

Alisa Scaled Practice / 8

Slash Scaled Practice / 9

Rover Scaled Practice / 11

Joseph 60 Steps / 10

Susie Burpee Scaled Practice / 9

Wonder Woman 75 Steps / 10

Super Girl 315 Steps / 10

Jenn Scaled Practice / 7

Monkey 37 Steps / 11

Danny 30 Steps / 10

Nicole 80 Steps / 10