A Taste of Regionals: 1/2 of Event 4

Today's WOD:

50 Wallball

50 Chest-to-Bar Pull-ups

50 Pistols

50 Kettlebell Snatch 32/24kg

For time.

Time Limit: 25 Minutes

Warm-up:

Row 500m

Glute-Ham Walk 10m

Push-up x10

Squat Jump x10

MOD:

• Wallball
• Chest-to-Bar Pull-ups
• Pistols
• Kettlebell Snatch

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

NOT Volume Work

Lift:

Deadlift

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

Handstand Push-ups

Pistols

  

3 sets of 2 minutes alternate movements.

Record total of each movement.

Warm-up:

One Minute BarWork:

1. Good Morning w/bar
2. Stiff Legged Deadlift w/bar
3. Back Squat w/bar
4. Push Press w/bar

MOD:

• Deadlift
• Handstand Push-up
• Pistol

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Just a few gymnastic moves

Lift:

Shoulder Press

75% x5 reps

85% x3 reps

95% x1 or more reps

Today's WOD:

10 Ring Handstand Push-ups

15 Handstand Push-ups EROM

20 One Arm Push-ups

40 Pistols

200m Walking Lunge

  

Not for time.

20 Minute time limit.

Warm-up:

1. Pacer Run 400m
2. Bridge x4

MOD:

• Shoulder Press
• Ring Handstand Push-up
• Pistols

Post-WOD:

Stretch: Simple Five Way Shoulder

Tallahassee CrossFit Athlete Results:

Form over speed

Today's WOD:

Alternating 20 Minute Volume Work:

Pistols & Elevated Ring Push-ups

  

Warm-up: 

 

1. Pacer Run 400m
2. Shoulder Swing
3. Ring Dip x10
4. Squat Jump x20
5. Wall Climber x5

MOD:

• Shoulder Press
• Pistol
• Elevated Ring Push-up

Post-WOD:

Stretch: Simple Five Way Shoulder Stretch

CFTally Athlete Results:

BAMF 125 140 155x2 / 65 pushups 80 pistols

Marcus 140 135 135 / 50 push-ups 70 pistols

Heath 85 100 100x4/ 15 push-ups 20 pistols

Joslyn 45 55 62x1 / 10 box push-ups 44 pistols

Will B. 125 140 155x1/ 50 push-ups 20 pistols

Special K 50 Push-ups RX /20 Pistols

Steven L. 85 100 110x2/ 32 push-ups 20 pistols

Marc K. 95 105120x5/ 50 push-ups 20 pistols

Andrew S. 95 105 120x5/ 50 push-ups 20 pistols

Dustin J. 115 130 145x1/ 50 push-ups 40 pistols

Ana J. 60 65 72x5/ 50 pushups 100 squats

Lindsey S. 40 45 52.5x5/ 30 pushups 40 pistols

Matt K. 75 85 95x5/ 20 Elevated ring Push-ups RX 40 pistols

Andy O. 100 110 135x3/ 52 Elevated Ring pushups 25# RX / 60 pistols RX

James L. 115 130 145x6/ 59 Elevated Ring pushups 25#RX 40 pistols RX

Belle 47 53 56.7x6 /20 push-ups/ 40 pistols

Char/ 75 50 75 65x3/ 20 push-ups /40 pistols

Sicilian 25145 165x3/ 35 ring push-ups 40 pistols

Krissy H. 40 47 55x1 / 20 push-ups / 40 pistols

Shann 35 40 45x5/ 20 push-ups/ 100 squats

Bug subbed

Charlie 35 40 46x4/ 20 push-ups 40 pistols

Will J. 95 105 120x5/ 60 elevated ring push ups RX 40 pistols

Casey S. 80 90 105x4/ 58 Elevated ring pushups RX 46 Pistols

Thor 85 100 110x6 / 50 Elevated ring pushups RX  40 pistols

DJ 115 130 145x7  / 42 Elevated Ring Pushups RX 44 pistols

Justin B. 100 115 135x3 / 160 Elevated Ring PUshups RX 60 pistols Blue

Sharon G. 35 40 42.5x2/ 60 pushups 60 pistols

Carolina 35 40 42.3x5/ 60 pushups 60 pistols

Brian C. 125 140 155x4 / 80 Elevated Ring Push-ups RX 60 pistols

Professor 95 105 120x5/ 60 Elevated Ring Push-ups RX 60 pistols

Mighty Mouse 45 50 55x3/ 20 Elevated Ring Push-ups RX 26 pistols left leg

Steve N. 80 90 100x10 / 30 pushups 20 pistols

Ellyot C. 65 75 80x3/ 3 pushups 20 squats

Chris K. 75 85 95x1 / 20 pushups 20 pistols

Markindey  135 155 170x2/33 pushups 20 pistols 

Ryan F. 110 125 140x4/ 40 pushups 20 pistols

Rick B. 120 135 150x6 150 pushps / 20 pistols

Carden 55 65 70x0/ 10 pushups 20 pistols

Grizz 85 100 120 x2/ 10 pushups 20 pistols

Sweet Tea 50 55 60x3/ 10 pushups 20 pistols

Rachel F. Practice / 20 pushups 20 pistols

David L. 185 200 235x1/ 100 Elevated Ring Pushups RX 20 pistols

Burpees 45 55 60x1 / 10 pushups 20 pistols

Supergirl 65 75 85x2 20 Elevated Ring Pushups RX 40 Pistols RX

Karissa H. 45 50 55x5/ 10 pushups 20 pistols

Dave G. 60 70 75x4/ 60 Elevated Ring Push ups RX 20 Pistols RX

Bridget M. 50 55 60x7/ 10 Elevated Ring Push ups RX 20 Pistols

Chris C. 60 65 75x10 55 Elevated Ring Push-ups 20 Pistols RX

Sandy S. 45 50 55x3/ 20 pushups 20 pistols

JuJu 45 50 55x1  10 ring pushups 20 pistols

Cornbread 105 120 135x1/ 50 Elevated Ring Push Ups RX 20 Pistols

Ana E. 45 50 55x1 10 ring pushups 20 pistols

Marcelo 95 105 120x1/ 40 Elevated Ring Push-ups RX 20 Pistols

Brian S 95 105 115x6 100 Elevated Ring Push-ups 20 RX Pistols RX

AJ 110 110 125x3/ 70 Elevated Ring Push-ups RX 20 pistols

Harold 95 105 120x4/ 52 Elevated Ring Push-ups RX 20 pistols

Dylan W. 75 85 95x5/ 20 Elevated Ring Push-ups RX 20 pistols

Hallie R. Practice/ 10 pushups 75 squats

Paul H 105 120 135x6/ 60 Elevated Ring Push-ups RX 20 pistols

Merrick 70 80 90x5/ 60 Elevated Ring Push-ups RX 40 pistols RX

David G. 80 90 100x1 / 20 Elevated Ring Push-ups RX 20 pisols

\

Can you do these?

Today's WOD:

Volume Work 30 Minute:

  

Ring Handstand Push-ups

Pistols

Alternate movements each minute.

Warm-up:

1. Group Burpee Wave x5
2. Shoulder Swing x10
3. Overhead Squat w/bar x10
4. Burgener Warm-up
5. Pick your Oly 10 in 10

MOD:

• Snatch/Clean & Jerk
• Ring Handstand Push-up
• Pistol

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

Sarge 30/30 

Ronbo 30 30 

Joe L. 15/30 

Joker 15/30 

Terry B. 15/30

Becca B. 15 / 30

Bamf 15/ 30

The Sicilian 30 / 30 

John R. 15/30

Steven L. 18/30

D.J. 30 / 30

Akina H. 30 / 30

OMD 15  / 30 RX

Ryan V. 9// 30

Andrew S. 15/30

Dustin J. 15/30

Ana J. Subbed

Tweetybird 15/ 30

Susie Burpee 15/30

Mo L. 15/30

James B. 15/30

Matthew K. 15/30

Jeannette 15/30

Coco 15/30

Supergirl 15/30

Rich W. 15/30 RX (no spotter)

Stoner 15/30 RX (no spotter)

Roadrunner 15/30

Grier 15/30

Craig B. 30/30

Kitkat 15/30

Bigfoot 30/30

Charlotte 15/30

Cornbread 15/30

Mightymouse 30/15 subbed

Jessica H. 30/30 

Grizz 30/30

Joey B. 15/15

Merrick S. 15/30

Jimbo 30/40 RX

Monkey 15/90

Robert 15/30

Will J. 45/30

Vista 15/30

Megan 15/30

Captain 15/30

Diablo 15/30

David 15/30

Darren 15/30

Tony C. 15/30

Jeff F. 15/30

Gazelle 15/30

Bridget M. 15/30

Karissa H. 15/30

Carnivore 30/60 RX

Silverback 12/90 RX

Katie H. 15/15

Chris K. 15/15

Daniel T. 15/60

Chris B. 75/60

Jay B. 75/60

Dyla W. 15/30

Mike C. 15/46

Lndsey B. 15/30

Dave G. 15/30

Paul H. 25/30

Natalie A. 15/30

Brian S. 32/60

Andrew R. 15/30

Andy O. 15/30 RX

Jimmy L. 30/30

John M. 15/55 

JuJu 15/30

Chris C. 37/120

Miquel 50/32

Marcus 30/30

Abs 60/60

Fuma 30/30

Ashley . 15/30

Michael J. 45/60

Firecracker 15/60

Carrie 43/66

Megan M. 34/58

Samantha 45/60

Alex 47/60