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:

 

Relative Weights

Today's WOD:

5 Power Clean @ 75% 1RM

5 Push-ups

  

8 Minute AMRAP

Last on: 09 04 12

  

Followed by:

  

Jump Rope 5 Minute AMRAP

Warm-up:

1. Burpee Wave x10
2. Row 500m or Run 400m
3. Shoulder Swing x15
4. Squat Jump x15
5. Wall Climber x5

MOD:

• Power Clean
• Push-up

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

Everyone should run, and we do!

Getting air!

Today's WOD:

Run 1.5 miles (2400m)

For time.

  

Followed by:

  

Jump Rope 5 Minute AMRAP

Warm-up:

1. Walk: Inside Outside Heel Toe
2. Pacer Run 400m
3. Walking Lunge x25

MOD:

• Pose Running
• Doubleunders

Post-WOD:

Roll out: Legs

Tallahassee CrossFit Athlete Results:

Short and Sweet!

Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

10 Box Jumps 24/20"

10 Kettlebell Snatch Alternate Arms 24/16 kg

  

8 Minute AMRAP

Last on: 01 28 11

  

Followed by:

  

Jump Rope 5 Minute AMRAP

Warm-up:

1. Group Tabata
2. Reverse Hyper x10

MOD:

• Back Squat
• Box Jump
• Kettlebell Snatch

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

The 10m Cut

Lift:

Back Squat

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

Death by 10m

  

Start only on the minute add 1 per minute until failure.

Last on: 08 13 10

  

Followed by:

  

Jump Rope 5 minute AMRAP

Warm-up:

1. Pacer Run 400m
2. Glute Ham Walk x20

MOD:

• Back Squat
• Pose Running
• Jump Rope

Post-WOD:

Roll out: Legs

Tallahassee CrossFit Athlete Results: