Chasing Diane

Today's WOD:

Chasing Diane

  

Deadlift 60% 1RM

Handstand Push-up

  

21-15-9-5 reps for time.

Time Limit: 20 Minutes

  

Followed by:

  

Jump Rope 5 Minute AMRAP

Last on: 01 03 13

Warm-up:

Jump Rope 2 Minutes

One Minute Bar Work:

1. Back Squat
2. Overhead Squat

Clean & Jerk 10 in 10

MOD:

• Deadlift
• Handstand Push-up
• Doubleunders

Post-WOD:

Roll out: Shoulders & Arms

Tallahassee CrossFit Athlete Results:

 

Bench Press, Rowing and OHS

Today's Lift:

Bench Press

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

Row 400m

12 Overhead Squats 95/65lbs

  

6 Minute AMRAP

  

Followed by:

Run 800m for time.

Warm-up:

One Minute GymWork:

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

MOD:

• Bench Press
• Rowing Technique
• Overhead Squat

Post-WOD:

Roll out: Shoulders & Arms

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:

 

OHS & Running

Today's WOD:

15 Overhead Squats @ 60% of 1RM

Run 400m

  

4 rounds for time

Time Limit: 12 Minutes

Warm-up:

Row 500m or Run 400m

One Minute BarWork:

1. Push Press w/bar
2. Good Morning w/bar
3. Back Squat w/bar

MOD:

• Snatch 10 in 10
• Overhead Squat
• Pose Running

Post-WOD:

Roll out: Shoulders

Tallahassee CrossFit Athlete Results:

Lots of handstands then rings!

Today's WOD:

50 Wall Get-ups

  

Immedately followed by:

  

5 Rounds for time of:

  

5 Ring Dips

5 Skin-the-Cats

2 Back Levers

2 Front Levers

  

Time Limit: 20 Minutes

Warm-up:

1. Row 300m
2. Burpee Wave x10
3. Shoulder Swing x10
4. Shoulder ROM

MOD:

• Wall Get-ups
• Skin-the-Cat
• Back Lever
• Front Lever

Post-WOD:

Roll out: Shoulders & Upper Back

CFTally Athlete Results:

The Sicilian 2 Rounds

Will B. 2 Rounds RX

Jeremy J. 1 rounds 5 skin the cat

Steen L. 2 rounds 2 back levers

Heath P. 1 rounds

Jenna M. 3 rounds

Ryan M. 4 rounds 5 ring dips

Dustin J. 2 rounds 2 back levers

Ana J. 19 :45

Charlie 1 round 2 skin the cat

Jackie A. 1 round 5 dkips 1 skin the cat

James B. 3 rounds 2 back levers

Matthew K. 1 round 3 skin the cats

Joker 14:25

Krissy H. 3 rounds 3 skin the cats

Sandy S. 3 rounds 3 skin the cats

Tony C. 3 rounds 2 candlesticks

Mo. L. 3 rounds 4 skin the cats

Thor 3 rounds 3 skin the cats

Will b. 4 rounds 1 front lever

Wonder Woman 15:00

Slash 14:40

David L. 4 rounds 2 front lever

Thomas W. 4 rounds 5 skin the cats

Vista B. 15:40

Jeff F. 4 rouns 2 skin the cats

Harold R. 4 rounds 2 back lever

Ryan V. 15:02

James L. 16:30