Volume Work: Ring Handstand Pushups

Today's Lift:

Shoulder Press

75% x5 reps

85% x3 reps

95% x1AMAP

Today's WOD:

Volume Work: Ring Handstand Pushup

Followed by:

L-Sit 

10 secs on/20 secs off for 4 minutes

Warm-up:

Agility Ladder x5

10m Elbow to Instep

10m Inchworm

10 Shoulder Swings

10 Push-ups

MOD:

• Shoulder Press
• Ring Handstand Push-up
• L-Sit

Post-WOD:

Stretch: Simple 5 Way Shoulder

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:

Deadlifts and Handstands

Lift:

Deadlift

70% x3 reps

80% x3 reps

90% x3 or more reps

Today's WOD:

20 Minute Volume Work: Ring Handstand Push-ups  

  

Warm-up:

1. Burpee Wavex12
2. Front Squat x15
3. Good Morning x15
4. Hip Extension x10

MOD:

• Group Clean
• Deadlift
• Ring Handstand Pushups

Post-WOD:

Stretch: Hip

CFTally Athlete Results:

Ronbo 225 275 310x5/ 48 box

Steven L.  160 180 205x5/ 20 blue

Sicilain 190 235 260x3/ 67 Box 

Will B. 255 295 3305 / 9 rings RX

Standard 285 325 365x3/ 17 blue

Marcus 255 295 330x3/ 16 blue

Heath P. 10 180 205x3/ 14 blue

Heather S. 105 125 135x5/ 20 blue/red

Collin L. 205 275 300x4/ 20 

Thor 175 205 225x5/ 20 blue/blue

Tweety Bird 105 125 135x5/ 20 blue/red

Ana J. 120 135 155x10/ 100 pushups

Dustin 235 275 300x5/

Andrew S. 220 250 285x6/ 20 blue

Jamie Q. 80 90 105x7/ 4 blue/green

Kelsey B. 90 105 125x10/ 20 box

Stoner 285 330 385x6/ 20 rings RX

Harold 245 280 315x5/ 19 gren/black

Krissy H. 105 115 135x?/ 60 box

Char 105 120 135x10/ 31 green blue

Mitchell 225 25 275x5/ 4 HSPU 

Ellyot 115 135 155x4/ 25 HSPU

Chryssi 120 140 155x4 60 box

James B. 185 205 225x1/ 25 hspu

Lindsey S. 105 120 135x5/ 20 green/green

Craig 215 215 225x? 27 HSPU

Marcelo 155 175 190x10/ 37 blue red

Sam 210 240 270x5/ 15 ring RX

Bridget 135 150 165x9/ 20 green/blue

Carden 95 105 115x?/ 30 green/blue

Roadrunner 210 240 270x5/ 15 blue green

BAMF 210 240 275x5/ 20 HSPU

Shann 80 90 105x?/ 60 box

Susie Burpee 90 100 125x?/ 40 green blue

Luisa 145 170 190x3/ 9 green 30 box

Kitkat 100 115 130x7/ 18 red/blue

Sharon 70 80 90x9/ 60 box

Carolina 70 80 90x10/ 80 db press subbed

Logan J. 145 165 185x?/ 28 red/red

Mighty Mouse 90 105 115x7/ subbed

Carnivore 240 280 315x5/ 50 HSPU

?? 165 190 210x3/ 28 hspu

Grizz 210 245 275x3/ 20 grey/green

Brian C. 245 280 315x8/ 20 blue/blue

Rick B. 250 295 325x3/ 14 rings RX

Cornbread 245 295 340x4/ 20 Hspu

Vista B. 105 125 135x5/ 60 green red

Sweet Tea 110 125 140x?/ 20 green blue

Michael J. 335 350 365x5/ 21 HSPU

Will 200 225 255x7/ 50 HSPU

Dylan 155 175 205x5/ 20 green green

Ashley H. 165 190 210x4/ 20 green blue

El Diablo 175 200 225x5/ 20 HSPU

Captain  115 135 150x5/ 20 red red

Karissa 115 135 150x10/ 20 green green

Sam P. 90 110 120x?/ 20 box

Dave G. 115 135 155x?/ 20 purp purp

Corey B. 240 270 305x6/ 40 HSPU

Lindsey B. 110 130 145x5/ 20 green gren

Slash 100 110 125x10/ 20 green green

Lauren G. 115 135 150x5/ 20 blue red

Brian S. 275 315 345x?/ 20 HSPU

Chris C. 165 185 215x?/ 20 EROM HSPU

ASG?/ 285 225 365x4/ 20 hspu negative

neighbor 215 245 275x?/ 20 blue blue

Abs 215 245 245x?/ 20 blue blue

James L. 275 315 355x?/ 20 erom hspu

Andy o. 230 265 295x6/ 24 hspu

supergirl 145 175 190x?/ subbed

zach 125 145 165x6/ 20 box

Jeremy J. 165 195 210x?/ 20 hspu part purple

David L. 315 375 405x12/ 20 hspu

Ryan v. 165 185 215x?/ 20 hspu

firecracker subbed/ 20 kip hspu

kevin C. 105 125 145x8/ 20 box

Merrick S. 275 200 225x?/ 25 hspu

John M. 155 175 195x?/ 20 hspu

Alex P. 19 220 250x5/ 25 hspu

Casey S. 175 200 205x6/ 40 hspu

Terry b. 195 220 250x12/ 23 hspu

Jackie A. 85 90 105x?/ 20 green red

Ana E. 125 140 160x4?/ 20 green red

Paul 245 245 275x8/ 45 hspu

Allison J. 125 135 175x5/ 40 hspu green?

Silverback 275 315 355x?/ 30 hspu

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