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:

 

Doubles & Power Snatches

Today's WOD:

2011 CrossFit Games Open #1

  

30 Doubleunders

15 Power Snatches 75/55 lbs

  

10 minute AMRAP

Last on: 01 23 12

  

Followed by:

  

Tabata GHD Sit-ups

Warm-up:

Jump Rope 2 Minutes

One Minute BarWork:

1. Hang Power Snatch w/bar
2. Overhead Squat w/bar
3. Snatch Balance w/bar
4. Power Snatch 75/55 lbs

MOD:

• Doubleunders
• Power Snatch
• GHD Sit-up

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

 

Front Squats & Tabata Turkey Away!

Today's WOD:

Front Squat NFT

  

3x5 @ 55% C&J 1RM

2x3 @ 65% C&J 1RM

1x3 @ 85% C&J 1RM

  

Followed by:

  

Tabata You Gotta Be Kidding Me!

  

Wall Ball 20/14 lbs

Pull-Up

Squat

Sumo Deadlift High-Pull 75/55 lbs

 

4 consecutive Tabatas.

Score total number of reps.

Last on: 05 04 11

Warm-up:

Group Tabata w/Medicine Ball

1. Medicine Ball Clean
2. Wall Ball
3. Medicine Ball Sit-up
4. Thruster w/Ball

MOD:

• Front Squat
• Wall Ball
• Pull-up
• Squat
• Sumo Deadlift High-Pull

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Hard Work Paying Off!

Today's WOD:

Back Squat + Shoulder Press + Deadlift = CrossFit Total 

 

Warm up each movement immediately before your attempt.

Score the best of 3 attempts at each movement. Do not lower the weight between efforts. Add the 3 high scores to find your CrossFit Total.

Last on: 08 27 12

Warm-up:

Burpee Wave x5

One Minute BarWork:

Push Press w/bar

Good Morning w/bar

Back Squat w/bar

Warm-up Each Movement

MOD:

• Back Squat
• Press
• Deadlift

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

Now you know a little of how 50 feels!

It's all fun.

Today's WOD:

Greg's Birthday Partner WOD

  

5 Skin-the-Cat

50 Deadlifts 135/95lbs

Run 400m

50 Jumping Pull-ups

50 Kettlebell Swings 32/24kg

5 Wall Climbers

  

30 Minute AMRAP

One person works at a time, but all run.

Warm-up:

One Minute BarWork:

1. Hang Power Clean w/bar
2. Front Squat w/bar
3. Good Morning w/bar
4. Back Squat w/bar

MOD:

• Skin-the-cat
• Deadlift
• Run
• Kettlebell Swing

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: