Lifting Heavy then Running

Today's Lift:

Deadlift

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

Run 400m

4 Efforts for time.

Rest 2 Minutes between efforts.

  

Followed by:

Weighted Pull-up 3x5

Max Plank Hold x2 35/15 lbs for time.

Warm-up:

Agility Ladder x5 

3 Rounds of:

1. Run 200m
2. 5 Pull-ups
3. 10 Push-ups
4. 15 Air Squats

MOD:

• Deadlift
• Weighted Pull-up
• Pose Running

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

 

Powering UP!

Today's WOD:

3 rounds NFT of:

  

Power Clean 65%x9 75%x5 85%x3

  

Followed by:

  

30 Weighted Pull-ups NFT

Warm-up:

Row 500m or Run 400m

One Minute Kettlebell Work:

1. Swing
2. Figure 8 Lunge
3. Snatch Left Hand
4. Snatch Right Hand

MOD:

• Power Clean
• Pull-up

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

MBC & Weighted PU

The weight isn't the point. Can you do it correctly?

Today's WOD:

Medicine Ball Clean 20/14lbs

Weighted Pull-ups 25/15lbs

  

11-9-7-5-3 Rounds for time.

  

Time Limit: 15 Minutes

  

Followed by:

  

Challenge Handstand Push-ups x20 NFT

Skin-the-cat x10 NFT

Warm-up:

One Minute GymWork:

1. Burpee Pull-up
2. Hollow body Rock
3. Mountain Climbers
4. Squat Jump

MOD:

• Medicine Ball Clean
• Weighted Pull-ups

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

Terrestrial Locomotion

That's a pretty good figure 4 Will!

Lift:

3x3 Weighted Pull-ups

Today's WOD:

Run 1,600m

Rest 3 minutes

Run 1,200m

Rest 2 minutes

Run 800m

Rest 1 minute

Run 400m

  

Last on: 06 24 11

Warm-up:

1. Walk: Inside Outside Heel Toe
2. Spring Team Run 400m

MOD:

• Group Snatch Work 10 Minutes
• Pose Running Technique
• Weighted Pull-up

Post-WOD:

Roll out: Legs

Tallahassee CrossFit Athlete Results:

Pressing and Pulling

Today's WOD:

Press 3-3-3

Last on: 03 26 12

 

Push Press 5-5

Last on: 02 13 12

 

Weighted Pull-up 3-3-3

Last on: 03 19 12

 

Followed by:

 

GHR 5-5-5

Warm-up:

1. Group Tabata
2. Squat Stretch
3. Shoulder ROM
4. Shoulder Swing x10

MOD:

• Shoulder Press
• Push Press
• Weighted Pull-up

Post-WOD:

Roll out: Shoulders & Arms

CFTally Athlete Results:

Joe L. 115 125 125 / 125 125 / scaled

Akina 55 49 49 / 55 all sets/ scaled

 Joslyn S 55 60 55 / 56 55 55 / scaled

Spcial K. 115 135 135 / 140145 / 8kg

Will B. 95 135 155 / 145 155/ 24kg

John R. 115 115 125/ 135 145/ 10kg

Terry B. 95 115 125/ 125 135 15/ 12kg

Chryssi M. 55 60 65 / 65 75/ scaled

Becca B. 55 65 70/ 75 80/ scaled

Sicilian 135 155 170/ 135 165/ scaled

Bamf 135 155 145/ 145 155/ 4kg

Heath P. 95 95 100/ 115 125/ scaled

Collin L. 135 135 135/ 155 155/ 16kg 20kg

Heather S. 50 55 55 / 55 65/ scaled

Andrew S. 125 all sets/ 135/ 10kg

Tweety Bird 50 505 50 / 55 55 / scaled

Jeremey J. 75 all sets/ 75 all sets/ scaled

Belle 60 75 65/ 75 70/ scaled

Charlotte 60 5 70/ 65 70/ scaled

Michael j. 135 145 155/ 155 165/ 20kg, 24kg

Ashely H. 65 70 70/ 75 75/ 1 strict/ scaled

James B. 75 95 95/ 95 95 / 12, 14kg

Professor 135 125 130/ 165 175/ 32kg 24kg

Krissy 55 55 60/ 65 85/ scaled

Bridget 60 65 70 / 75 95/ scaled

Craig 135 all sets/ 155 all sets/ 16, 32kg, 44 Rich W. 155 all sets/ 185 all sets/ 32, 44 46kg

Bug 65 70 72/ 8kg

Jenna M. 65 all sets/ 75 85, 4kg

Kim Possible subbed

Luisa M. 60 65 67/ 75 85/ scaled

Gabe 115 125 125/ 125 130/ 25#

Rick B. 155 165 165 / 155 175, 16kg 24kg

Kristy S. 55 all sets/ 65 all sets/ 3 strict 4kg 4kg

Stephen M. 115 115 105 / 105 115 / 14kg

Captain 70 all sets/ 80 90/ 4 strict  (first time!!)

Will J. 115 125 125 / 125 135/ 14kg 14kg 16

Chris K. 65 75 75/ 85 85/ scaled

Sweet Tea 60 69 65 / 75 80/ scaled

Abs 75 75 80/ 85 95/ 8kg

Wonder Woman 75 80 85/ 95 115/ 4kg, 6kg, 8kg

Slash 45 all stes/ 55 55 / scaled

Monkey 65 80 85/ 95 115/ 4kg 6kg 8kg

MoL. 45 45 55/ 65 75 85 /scaled

Allison 55 60 65 / 75 85/ scaled

Lindsey B 55 60 65/ 75 85/ scaled

Corey B. 115 135 145(pr)/ 145 155/ 14 16 24kg

Karissa H. 55 60 60/ 65 85/ scaled

Toney C. 95 95 95/ 95 105/ 10kg 12kg

Ryan V. 95 all sets/ 95 105/ 16kg all

Neighbor 85 all sets/ 95 105/ 12 14 16kg

Brian S. 135 130 130/ 135 160/ 10kg 16kg

Harold 115 125 130 / 135 145/ 16kg 20kg 24kg

Kitkat 55 65 65 / 75 75 80/ strcit

Chris C. 75 75 95/ 95 105 / 20kg 1 16kg

Alex M. 75 65 65/ 65 75/

John M. 95 105 115/ 115 115/ 12kg all

Pat L. 95 105 95/ 115 115/ 10 12 14kg

Paul 95 115 135/ 135 135/ 10kg 10kg 14kg

Ana 45 50 55/ 55 65/ scaled

Dylan 95 all / 105 114/ scaled

Charlie 45 50 55/55 65/ scaled

Alex  P. 115 125 125/ 145 145/ 14kg 12kg 10kg