Fight Gone Bad!!!

Today's WOD:

Fight Gone Bad

Wallball 20lbs/14lbs @ 10'/9'

Sumo Deadlift High Pull 75lbs/55lbs 

Push Press 75lbs/55lbs

Box Jump 20"

Row for Calories

1 Minute of Work at each movement

3 Rounds for total reps

1 Minute rest between rounds.

Last on: 10 10 12

Warm-up:

Row 500m or Run 400m

5 Wallball

5 Sumo Deadlift High Pulls

5 Push Press

5 Box Jumps

MOD:

• All Elements of FGB

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

The Filthy Fifty

Today's WOD:

Filthy Fifity

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees to Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs

Burpees

Doubleunders

  

50 Reps each for time.

Time Limit: 40 Minutes

Last on: 06 23 2012

Warm-up:

Group Tabata

Hip Extension x 12

Shoulder ROM

MOD:

• All Elements

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

 

Don't Drop It

Today's WOD:

Don't Drop It

 

200m Barbell Walk @ 135/95 lbs

40 Hang Cleans 135/95 lbs

40 Front Squats 135/95 lbs

40 Push Press 135/95 lbs

40 Back Squats 135/95 lbs

200m Barbell Walk @ 135/95 lbs

 

Time limit: 30 Minutes

Work in teams of 2, if a barbell is dropped, the team performs 5 bar facing burpees each.

Warm-up:

Pacer Run 400m

Barbell Complex x2 @ 75/55 lbs

7 Deadlift

7 Hang Clean

7 Front Squat

7 Push Press

MOD:

• Hang Clean
• Front Squat
• Push Press

Post-WOD:

Stretch: 5-way Shoulder Stretch

Tallahassee CrossFit Athlete Results:

10 of this and 10 of that

Today's Lift:

Bench Press

70%x3

80%x3

90%x3x3

Today's WOD:

10 Push Press 95/65 lbs

10 Push-ups

10 Kettlebell Sumo Deadlift High Pull 32/24 kg

10 Minute AMRAP

L-Sit Hold for time x3.

Warm-up:

Agility Ladder x5

2 Rounds of:

1. 10 Burpees
2. 7 Pull-ups
3. 10 Air Squats

MOD:

• Push Press
• Kettlebell Sumo-Deadlift High Pull

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

 

Filthy Fifty-Fifty

Today's WOD:

Filthy Fifty Partners

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees to Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs

Burpees

Doubleunders

  

50 reps each for time.

Individual Last on: 06 28 12

Only one works at a time and non-working partner does continuous squats. 

Time Limit 45 Minutes

Warm-up:

1 Minute GymWork:

1. Inchworm
2. Burpees
3. Toes-to-Bar
4. Glute Ham Walk

MOD:

All Movements.

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: