Atlas Shrugged and then Climbed

Today's WOD:

2 Rope Climbs

8 Stone-to-Shoulder

 

8 Minute AMRAP

 

Followed by:

 

Kettlebell Snatches 24/16 kg

 

6 minute AMRAP

 

Alternate each arm each minute.

5 Goblet Squats for setting down the kettlebell.

Warm-up:

Run 400m or Row 500m

10 Pull-ups

10 Kettlebell Swings

10 Goblet Squats w/ Kettlebell

MOD:

• Stone-to-Shoulder
• Rope Climb
• Kettlebell Snatch

Post-WOD:

Roll out: Legs

Tallahassee CrossFit Athlete Results:

2009 CrossFit Games Event 7

Today's WOD:

2009 CrossFit Games Event 7

  

4 Handstand Pushups

8 Kettlebell Swings 32/24kg

12 GHD Sit-ups

  

8 Minute AMRAP

  

Followed by:

  

Run 1,200m for time.

Warm-up:

1. Walk: Inside Outside Heel Toe
2. Agility Ladder x10
3. Run 400m
4. Chin-up x10
5. Walking Lunge x10
6. Push-up x10

MOD:

• Handstand Push-up
• Kettlebell Swing
• GHD Sit-up
• Pose Running

Post-WOD:

Roll Out: Legs

Tallahassee CrossFit Athlete Results:

 

Run! It's good for you!

Today's WOD:

Run 1.5 miles (2,400m) for time.

  

Last on: 09 05 12

Time Limit: 20 Minutes

  

Followed by:

  

Tabata Squat

  

Last on: 12 26 12

Warm-up:

Walk: Inside Outside Heel Toe

Pacer Run 400m

Agility Ladder x10

MOD:

• Pose Running
• Air Squat

Post-WOD:

Roll Out: Legs

Tallahassee CrossFit Athlete Results:

 

For Michael

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Today's WOD:

Michael

  

Run 800m

50 Hip Extensions

50 Sit-ups

  

3 Rounds for time.

Last on: 03 28 12

Time Limit: 30 Minutes

  

CrossFit Dodge Ball

 

Blue = Run 200m

Red = 5 Slam Balls 20 lbs

Green = 5 Burpees

Orange = 5 Wall Balls 20/14 lbs

Purple = 3 Wall Climbers

Warm-up:

1. Walk: Inside Outside Heel Toe
2. Pacer Run 400m

MOD:

• Pose Running
• Hip Extension

Post-WOD:

Roll Out: Legs

Tallahassee CrossFit Athlete Results:

 

Dodge Ball is Back!

Today's Lift:

Back Squat

70% x3 reps

80% x3 reps

90% x3x3 sets

Today's WOD:

Manmakers 35/20lbs

  

4 Minute AMRAP

  

CrossFit Dodge Ball

  

Blue = 5 Air Squats

Red = 4 Burpees

Green = 5 Jumping Pull-ups

Orange = 5 Walking Lunges

Purple = 3 Wall Climbers

Warm-up:

1. Jump Rope 2 Minutes
2. Good Morning w/bar x10
3. Push Press x15
4. Squat Jump x10

MOD:

• Back Squat
• Manmakers

Post-WOD:

Roll Out: Legs

Tallahassee CrossFit Athlete Results: