A Stricter Standard

Today's Lift:

Bench Press

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

5 Strict Pull-ups

10 Hand Release Push-ups

15 Doubleunders

10 Minute AMRAP

Warm-up:

:45/:15 Interval Warmup

Bear Crawl

Elbow to Instep

Inchworm w/ Push-up

Broad Jump

MOD:

• Bench Press
• Strict Pullup
• Hand Release Push-up
• Doubleunders

Post-WOD:

Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results: 

Gymnastics Triplet

Today's Lift:

Bench Press

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

7 Chest-to-Bar Pull-ups

9 Hand-Release Push-ups

12 Box Jumps 24"/20"

10 Minute AMRAP

Warm-up:

3 Rounds of:

5 Shoulder Swings

6 Burpees

7 Squat Jumps

MOD:

• Bench Press
• Chest-to-bar Pull-up
• Hand Release Push-up
• Box Jump

Post-WOD:

Roll Out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

 

Friday Fun!

Today's Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

CrossFit Games Open 11.2

  
6 Deadlifts 155/100 lbs
12 Push-ups (Hand Release)
15 Box Jumps 24/20"

  
15 Minute AMRAP
Last on: 03 31 11

  

CrossFit Dodge Ball

  

Blue = Run 200m

Red = 5 Slam Balls 20 lbs

Green = 3 Ring Dips

Orange = 3 Ring Rows

Purple = 3 Wall Climbers

Warm-up:

Row 500m or Run 400m
One Minute Bar Work:

1. Good Morning w/bar
2. Back Squat w/bar
3. Overhead Squat w/bar
4. Push Jerk w/bar

MOD:

• Back Squat
• Box Jump
• Deadlift
• Push-up (Hand Release)

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

Followed by . . .

Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

20 Muscle-ups 

  

For time.

Time Limit: 10 Minutes

  

Followed by:

  

10 Hollow Body Rock

7 Hand Release Push-ups

  

5 Minute AMRAP

Warm-up:

Jump Rope 2 Minutes

2 Rounds of:

1. Shoulder Swing x10
2. Squat x15
3. Hip Extension x10
4. Bridge x3 efforts

MOD:

• Back Squat 
• Muscle-up
• Hollow Body Rock
• Hand Release Push-up

Post-WOD:

Roll out: Shoulders

Tallahassee CrossFit Athlete Results:

 

A Short and Intense Wod for Friday!

Never see your picture here? Ask your trainer to take some . . .

Lift:

Deadlift

75% x5 reps

85% x3 reps

95% x1 or more reps

Today's WOD:

10 Hand Release Push-ups

10 Kettlebell Swing 24/16 kg

10 GHD Sit-ups

  

8 Minute AMRAP

Warm-up:

Wall Wave x3:

Burpees

Wall Ball

Wall Climbers

Sit-up/Jump-up

MOD:

• Deadlift
• Kettlebell Swing
• GHD Sit-up

Post-WOD:

Stretch: Hip

Tallahassee CrossFit Athlete Results: