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:

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:

Ropes are fun!

Today's WOD:

10 Front Squats 60% of C&J 1RM

1 Rope Climb

9 Front Squats 60% of C&J 1RM

1 Rope Climb

  

Continue counting down to zero.

For time.

Time Limit: 15 Minutes

  

Followed by:

  

100 Abmat Sit-ups NFT

Warm-up:

Agility Ladder x5

3 Rounds of:

1. 7 Pull-ups
2. 7 Ring Dips
3. 7 Squats

MOD:

• Clean 10 in 10
• Front Squat
• Rope Climb

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

And now, for a basket (or burpees;)!

Today's WOD:

Run 200m

6 Box Step-ups 24/20" 35/25 lbs

2 Rope Climbs

1 Basket (Heavy ball) from 15/10'

(5 burpee penalty if you miss the basket)

  

20 Minute AMRAP

Warm-up:

Burpee Wave x15

One Minute GymWork:

1. Inchworm
2. Pull-up
3. Wall Climber
4. Walking Lunge

MOD:

• Box Step-up
• Rope Climb

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

Oh Yea! Bring on the Rope!

Today's Lift:

Back Squat

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

8 Handstand Push-ups

8 Deadlifts @ 70% 1RM

3 Rope Climb

  

12 Minute AMRAP

Warm-up:

1 Minute Bar Work:

1. Thruster
2. Good Morning 
3. Overhead Squat
4. Back Squat

MOD:

• Back Squat
• Handstand Push-up
• Deadlift
• Rope Climb

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results: