Kettlebells and GHDs!

Today's Lift:

Shoulder Press

70% x3 reps

80% x5 reps

90% x3x3 sets

Today's WOD:

4 Kettlebell Snatch 24kg/16kg (right arm)

6 Kettlebell Thrusters 24kg/16kg (right arm)

4 Kettlebell Snatch 24kg/16kg(left arm)

6 Kettlebell Thrusters 24kg/16kg(left arm)

12 GHD Sit-ups

12 Minute AMRAP

Warm-up:

Crossfit Musical Balls

MOD:

• Kettlebell Snatch
• Kettlebell Thruster
• GHD Sit-ups

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

Atlas Shrugged and then Climbed

Today's WOD:

2 Rope Climbs

8 Stone-to-Shoulder

 

8 Minute AMRAP

 

Followed by:

 

Kettlebell Snatches 24/16 kg

 

6 minute AMRAP

 

Alternate each arm each minute.

5 Goblet Squats for setting down the kettlebell.

Warm-up:

Run 400m or Row 500m

10 Pull-ups

10 Kettlebell Swings

10 Goblet Squats w/ Kettlebell

MOD:

• Stone-to-Shoulder
• Rope Climb
• Kettlebell Snatch

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:

Kettlebells and L-Sit Pull-ups

Today's WOD:

5 L-Sit Pull-up

10 Kettlebell Snatch rt. Hand 24/16kg

20 Kettlebell Swing 24/16kg

10 Kettlbell Snatch left hand 24/16kg

  

3 Rounds for time.

Last on: 09 23 11

Time limit: 15 Minutes

Warm-up:

1. Jump Rope 2 Minutes
2. Shoulder Swing x20
3. Walking Lunge x10
4. Ring Dip x10

MOD:

• L Sit Pull-up
• Kettlebell Swing
• Group Kettlebell Snatch Practice

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

BAMF 12:47

Joker 959 RX

Chryssi 13:30

Sal 5:00

Will B. 10:20

Joslyn 12:57

Marcus 13:2

Andrew S. 12:44

Stoner 11:57 @ 32kg

OMD 8:09  RX PR

Dustin J. 10:36

Ana J. 8:27

Marc 10:56

Ashley D. 7:49

Lori 8:15

Mitchell 9:47

Lyndsey S. 14:43

Charlie 7:29

Bug 5:32 subbed

Sam P. 10:36 RX

Luisa 12:45

Professor 6:56 RX

Thomas 12:08

Roadrunner 13:40

Mighty Mouse 12:08

Monkey 9:50 RX

Micah 10:53 

Carolina 15:00

Sharon 15:00

Wonderwoman 10:48 RX

Daniel T. 14:46

Chris W. 12:58

Robert B. 11:50

DJ. J. 15:00

Darren D. 14:08

Thor 11:28

Brad S. 10:09

Brian C. 8:40 RX

Sweet Tea 12:50

Will J. 10:30

Sara A. 12:03

Ashley P. 9:50

Karissa H. 12:41

Markindey 11:55

Ryan V. 13:13

Burpees 10:35

AJ 10:59

Sonic 9:44

Chris C. 12:55

JOhn K. 10:29

Cornbread 10:35 PR

Harold 15:00

Neighbor 8:10

James L. 8:07 RX

Andy O. 10:18 RX

Chris B. 13:55

Jay B. 15:00

Casey S. 12:54

Marcelo 7:52

Kari 13:42

Jaimes 12:10

Allison J. 10:07

Dylan W. 15:00

Jonathan E. 2:19

Hallie R. 11:03

Pat L. 11:09

Merrick S. 12:29

Aaron D. 11:20

Steve N 13:22

Ana E. 11:46

Pual H. 10:54

Team Decisions...Either This or That

Today's WOD:

Either This or That...Partner Wednesday

  

Run 800m OR Farmers Walk 200m with two 45/35 lb Dumbbells

70 Kettlebell Swings 24/16 kg OR 30 Kettlebell Snatches 16/12 kg

70 Pop-Ups (burpee w/o push-up) OR 30 Burpees

70 Ring Rows OR 20 Muscle-ups

70 Hand Release Push-ups OR  30 Weighted Push-ups 35/15lbs

Run 200m backwards OR Walking Lunge to Stop sign

70 Squats OR 10 Rope Climbs

For Time.

Both partners must choose the same option. Only one works at a time but all run.

Time Limit: 25 Minutes

Warm-up:

1. Jump Rope 5 Minute AMRAP
2. Squat Jump x10
3. Shoulder Swing x10
4. Overhead Squat w/bar x10

MOD:

Ring Rows

Rope Climb

Kettlebell Swing

Post-WOD:

Stretch & Roll: Athlete's Choice

CFTally Athlete Results:

John R. 102DU 18:50 with Terry

Joker 105DU 15:41 with Will

Terry 76DU 18:50 with John R.

Steven L. 60DU 15:22 with Bill

Jessica D. 420 S. 23:46 with Joslyn

Joslyn S 433S 23:46 with Jessica

Heath P. 93DU 21:05 with Marcus

Will B. 30DU 15:41 with Joker

Marcus 400S 21:05 with Bill

The Sicilian 260S 22:04 with Ronbo

Beca B. 20DU 15:35 1/2 Alone

Joe L. 95S 21:44 with Special K.

Special K. 55DU 21:44 with Joe

OMD 228DU 10:57 with Collin

Rick B. 22DU 16:15 with Harold

Harold 61DU 16:15 with Rick

Samantha G. 324S 21:54 with Coco

Coco 320S 22:54 with Sam

Matthew K. 17:32 with traveler

Sarge 19:21 with Sarge

James B. 19:21 with Sarge

Sandy S. 10DUs 19:04 with Luisa

Erin 420S 19:05 with Charlotte

Charlotte 4DU 19:05 wit Erin

Luisa 80DU's 19:04 with Sandy

Chance 197DU 11:50 with Rich

Road Runner 70DUs 14:06 with Craig

Craig 45DU 14:06 with Roadrunner

Rich 200DU 11:50 with Chance

Jessica H. 28DU 24:23 with Kim

Kim Possible 61DU 24:23 with Jessica

Amish 405DU 15:11 with Rutrow (Amish-most Doubleunders!)

Rutrow 350S 15:11 with Amish

Cornbread 185DU 15:48 with Casey

Jimmy 703S 10:42 with Andy

Andy O 256DU 10:42 with Jimmy (fastest team time!)

Alex M. 545S ? with Daniel T.

Daniel T. 380S ? with Alex

Casey 178DU 15:48 with Cornbread

Lindsey S. 450S 23:24 alone 1/2

Stoner 220DU 12:20 with Carnivore

Ryan V. 38DU 21:24 with Joey

Joey B. 403 Singles 21:24 with Ryan

Tarah R. 512 singles 20:06 with Jami

Justin T. 161 DU 12:12 with John

Carnivore 200DU 12:20 with Stoner

Bug sub 20:06 with Tarah

John H. 231DU 12:12 with Justin

Firecracker 130DU 15:53 with Monkey

Vista 18:51 with BMR

Monkey 218DU 15:53 With Firecracker

Allison J. 150S 21:23 with Susie

Stephen M. 14:57 1/2 alone

Jeff P. 70DU 16:22 with Chris

Bridget 17:52 with Natalie

BMR 18:51 with Vista

Chris C. 16:22 with Jeff P.

Megan 18:36 with Danielle

Natalie A. 17:52 with Briddget 

Susie Burpee 21:23 with Allison

Jimbo 260DU 12:20 with Silverback

Silverback 75DU 12:20 with Jimbo

Aaron 400S 15:35 with Corey

Mary F. 233S 18:34 1/2 alone

John M. 560S 17:17 ith Andres

Andre 55DU 17:17 with John

Jenna M. 207DU 15:30 with Lindsey

Supergirl 198DU 16:40 with Wonderwoman

Lindsey B. 127DU 15:30 with Jenna

Corey B. 15:35 with Aaron

Wonderwoman 165DU 16:40 with Supergirl

Geoff B. 380DU 18:11 with Elizabeth

Tony C. 553S 13:21 with Miquel

Stefan W. 57DU 13:03 with Alex

Alex P 489S 13:03 with Stefan

Ashley H. 420 S. 15:30 with Michael

Eliabeth W 145S 15:30 with Geoff

Miquel D. 500S 13:21 with Tony

Michael J. 95DU 15:36 with Ashley