How's your arm?

Today's Lift:

Deadlift

75% x5 reps

85% x3 reps

95% x1x3 sets

Today's WOD:

20 One Arm Kettlebell Swings Alternate Arm 24/16kg

10 Ring Dips

  

7 Minute AMRAP

Warm-up:

Row 400m or Run 200m

One Minute GymWork:

1. Inchworm
2. Pull-up
3. Wall Climber

MOD:

• Deadlift
• Ring Dip
• 1 Arm Kettlebell Swing

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

It's more fun with a friend

Today's WOD:

Working Together

  

Run 200m

Anyway Overhead 95/55lbs

Sit-up Medicine Ball Toss over 24" box 20/14lbs

Jumping Pull-up

Kettlebell Swing (One arm alternating) 24/16kg 

Ring Row

  

46 36 26 16 12 reps for time.

  

One partner works at a time, except all run.

Time Limit: 25 Minutes

Warm-up:

1. Group Sprint Run 400m
2. Shoulder Swing x20

MOD:

• Clean & Jerk Practice 10 Minutes
• All Wod Elements

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

The Dirty Ones

Today's WOD:

The Dirty Ones

  

50 Burpee Tuck Jump

50 Chin-ups

50 Step-ups 24/16kg 20" Box

50 Kettlebell Twist 24/16kg

50 One-arm Kettlebell Swing 24/16kg Alternate Arm

50 Kettlebell Power Swing  24/16kg

50 Steps Farmers Walk 32/24 KB

50 Burpee Long Jump

  

For time.

Warm-up:

Run 2 Laps

Samson Stretch

Air Squat x10

MOD:

One-arm Kettlebell Swing

Kettlebell Power Swing

Post-WOD:

Roll & Stretch

CFTally Athlete Results:

Ashleigh 47:05 Scaled

Melissa 44:53 Scaled

Shawn 54:10 Scaled

David C. 39:15

Kim 30:18 Scaled

Cindy 34:37 Scaled

Trey G. 30:39

Anthony 32:30

Brian 50:51

Johnson 44:30

Chris 42:30 Scaled

Shaun 40:15

Liz 42:46

Kelly B. 21:44 Scaled

Amanda C. 37:30

Trey C. 35:33

Terri 40:00

Isabella 42:43 Scaled

Lizzie 40:29 Scaled

Amanda U. 42:07 Scaled

Jonathan 46:10 Scaled

Anthony B. 43:48 Scaled

Keith 41:10

Sahil 38:15 Scaled

Rick 36:50

 Our morning people wake to the wod. What more can you say?

It looks like Anthony is threatening to take off!

Chin-ups are not pull-ups, are they guys?

Liz getting her usual air!

Step-ups seem easy.

Maybe they are easy? That would be wrong.

Good friends, good dogs and hard wods make great friendships.

Get up and press one-armed!

Girls and boys having fun.

Today's WOD:

8  Turkish Get-ups  24/14kg

16 Kettlebell Press 24/14 kg

24 Kettlebell One-arm Swing 24/14kg

  

3 Rounds for time.

Evenly divide between each arm.

Warm-up:

1. Samson Stretch
2. Overhead Squat 
3. Sit-up
4. Hip/Back Extension
5. Ring Dip
6. Pull-up
7. Push-up to Side Plank
8. Reverse Hyper
9. Burgener Warm-up

3 rounds of 8 reps.

MOD:

Turkish Get-up

Kettlebell Press

One-arm Kettlebell Swing

Post-WOD:

Skip 400m

Roll & Stretch

Morning Crew Results:

David C. 18:28/3:24

Kathy 22:04 Scaled. 4:12

Suzanne 26:47 Scaled. 2:50

Sal 27:20 Scaled. 3:05

David Y. 25:20 Scaled. 3:16

Ryan 21:50 Scaled. 4:27

Kim 21:04 Scaled.

Cindy 22:02 Scaled. 4:00

Afternoon Crew Results:

Terri 14:34/3:22

Teresa 24:21 Scaled. 3:22

Shaun 21:44 Scaled. 3:05

Amanda 20:00 Scaled. 2:54

Brian 21:00 Scaled. 3:24

Keith 17:04 Scaled. 3:07

Juliet 30:22 Scaled. 4:04

Alex 27:35 Scaled. 2:37

Kelly B. 28:16 Scaled. 3:52

Trey 14:45 Scaled. 2:20