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:

Followed by . . .

Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

20 Muscle-ups 

  

For time.

Time Limit: 10 Minutes

  

Followed by:

  

10 Hollow Body Rock

7 Hand Release Push-ups

  

5 Minute AMRAP

Warm-up:

Jump Rope 2 Minutes

2 Rounds of:

1. Shoulder Swing x10
2. Squat x15
3. Hip Extension x10
4. Bridge x3 efforts

MOD:

• Back Squat 
• Muscle-up
• Hollow Body Rock
• Hand Release Push-up

Post-WOD:

Roll out: Shoulders

Tallahassee CrossFit Athlete Results:

 

Mastering Your Bodyweight

Today's WOD:

Volume Work 10 Minutes: Athlete's Choice Gymnastic Movement

  

Followed by:

 

100 Hollow Body Rocks

  

For time.

Time Limit: 7 Minutes

Last on: 06 29 12

Warm-up:

1. Row 3 Minutes
2. Push-up x15
3. Pull-up x15
4. Sit-up x15

MOD:

Snatch Practice 10 Minutes

Post-WOD:

Stretch & Roll: Athlete's Choice

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

Can you Push, Hollow, and be Superman?

Today's WOD:

4 Handstand Push-up

8 Superman

10 Hollow body Rocks

  

10 Rounds for time.

Time Limit: 18 minutes

  

Followed by:

  

Jump Rope 5 Minute AMRAP

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Walking Lunge w/Rotation x20
4. Hip Extension
5. Push-up x10
6. Squat Jump x10
7. Group: GHD Sit-up
8. Group: Hollow Body Rock

MOD:

Handstand Push-up

Superman

Hollow Body Rock

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Carlos N. 14:46 

Ronbo 12:46 Scaled

Steven L. 13:35 Scaled

Will B. 13:55

Special K. 17:06 Scaled

Rick B. 8:20

Bamf 14:03 Scaled

Krissy 18:51 Scaled

Andy 7:50

Joker 9:13 Scaled

OMD 7:25

Kane 10:08 Scaled

Andrew S. 16:29 Scaled

Justin 14:46 Scaled

Kristen 16:18 Scaled

Matthew 14:59 Scaled

Charlie 18:14 Scaled

Olivia 14:58 Scaled

Luisa 17:11 Scaled

Andrew 18:24 Scaled

Bug 8:56 Scaled

Missy 12:20 Scaled

Char 14:43 Scaled

Stoner 5:28 

Rich 5:03

Vinny 13:53 Scaled

Sandy 15:10 Scaled

Tiger 16:27 Scaled

Chevy 9:04

Susie Burpees 12:33 Scaled

Chance 7:12 

Reynold 12:18 Scaled

Tom S. 17:39 Scaled

Thor 13:30 Scaled

Mike C. 13:30 Scaed

WonderWoman 12:57 Scaled

Chris Dub  15:41 Scaled

Becca 15:25 Scaled

Vicky 14:35 Scaled

Natalie 17:59 Scaled

Will J. 13:30 Scaled

Flex 12:25 Scaled

Charlie Girl 11:15 Scaled

Daniel 17:59 Scaled

Sweet T. 15:52 Scaled

Carnivore 9:56

Quentin 12:27 

Great 12:38

BMR Subbed

Sarge 12:27 Scaled

Jimbo 12:20

Karissa 11:53 Scaled

Mike 18:00

Monkey 12:50 Scaled

Little G. 15:22 Scaled

SuperGirl 13:25 

Catain 13:49 Scaled

Fuma 16:02 Scaled

ElDiablo 16:55 Scaled

Conbread 18:00 Scaled

Brian S. 18:00 Scaled

Firecracker 18:00 DNF

Ryan V. 18:00 

CoCo 15:39 Scaled

Jenna 16:29 Scaled

Mary F. 10:44 Scaled

Susan S. 10:35 Scaled

Jeff 18:00 Scaled

Mike 17:48 Scaled

Jay 9:50

Katie 10:23 Scaled

Nikoleta 10:15 Scaled

Jeff 13:38 Scaled

Paul 12:48 Scaled

And 10:47 Scaled

Chris 16:16 

Darren 15:00 Scaled

Robert 16:30 Scaled

Jay

Elizabeth 11:13 Scaled

Andres 11:50 Scaled

Chris 15:00 Scaled

Pat L. 15:25 Scaled