Mainsite 130430

Today's WOD:

100 ft Walking lunge

50 Push-ups

50 Doubleunders

25 Knees-to-elbows

5 Rope climbs

50 Box jump 24"/20"

25 Overhead squats 75/55 lbs

25 L-pull-ups

50 Sit-ups

Time Limit: 22 Minutes

Warm-up:

Group Tabata

MOD:

• All Elements

Post-WOD:

Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results:

Chelsea

Today's WOD:

Chelsea

5 Pull-ups

10 Push-ups

15 Squats

Every Minute on the Minute for 30 Minutes

Last on: 09 06 2012

Warm-up:

Run 400m

Pullup x5

Squat x5

Situp x5

Pushup x5

MOD:

• Pull-up
• Push-up
• Squat

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

It's not so long.

Today's Lift:

Deadlift

75%x5

85%x3

95%x1x3

Today's WOD:

Run 400m

5 Deadlifts @ 55% of 1RM

15 Pull-ups

20 Push-ups

  

20 Minute AMRAP

Warm-up:

Agility Ladder x5

2 Rounds of:

1. Run 200m 
2. 5 Pull-ups
3. 8 Push-ups
4. 10 Banded Goodmornings

MOD:

• Deadlift
• Kipping Pull-up
• Pose Running
• Push-up

Post-WOD:

Stretch: Hamstring

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:

 

A Good One!

Today's WOD:

7 Chest-to-Bar Pull-ups

17 Kettlebell Swings 24/16kg

7 Push-ups

Run 200m

  

20 Minute AMRAP

Warm-up:

Walk: Inside Outside Heel Toe

Pacer Run 400m

1 Minute GymWork:

1. Lunge in Place
2. Push-ups
3. Knees-to-Elbows

MOD:

• Chest-to-Bar Pull-up
• Kettlebell Swing
• Pose Running

Post-WOD:

Roll Out: Shoulders

Tallahassee CrossFit Athlete Results: