30 Minutes of Work

Today's WOD:

Mix and Match

Run or Row 30 Minute AMRAP

Warm-up:

Pose Running Drills

Pacer Run 400m

MOD:

• Pose Running
• Rowing

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

Partner Time!!!

Today's WOD:

Partner Time

Row 1500m (in 250m Intervals)

150 Thrusters 75lbs/55lbs

100m Yoke Walk 

50 Broad Jumps 6'/4'

25 Stones to Shoulder 115lbs/75lbs

Free Throw x5

If you miss a free throw perform 5 Burpees

Time Limit: 40 Minutes

Warm-up:

Run 400m or Row 500m

Free Throw x5

Lay up x5

Every Miss is 1 Wall Climber

MOD:

• All Elements

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Fight Gone Bad!!!

Today's WOD:

Fight Gone Bad

Wallball 20lbs/14lbs @ 10'/9'

Sumo Deadlift High Pull 75lbs/55lbs 

Push Press 75lbs/55lbs

Box Jump 20"

Row for Calories

1 Minute of Work at each movement

3 Rounds for total reps

1 Minute rest between rounds.

Last on: 10 10 12

Warm-up:

Row 500m or Run 400m

5 Wallball

5 Sumo Deadlift High Pulls

5 Push Press

5 Box Jumps

MOD:

• All Elements of FGB

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

A Pair of Couplets

Today's WOD:

5 Power Snatch @ 60% of Snatch 1rm

20 Doubleunders

5 Minute AMRAP 

2 Minutes Rest

5 Thrusters @ Snatch Weight

Row 10 Calories

5 minute AMRAP

Followed by:

Crossfit DodgeBall

Warm-up:

Jump Rope 3 Minutes

Barbell Complex: 1x@45lbs/35lbs, 1x@75lbs/55lbs

Snatch Deadlift x5

Hang Power Snatch x5

Power Clean x5

Thruster x5

MOD:

Snatch

Doubleunder

Thruster

Row

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

A nice burner!

Today's Lift:

Shoulder Press

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

300m Row

20 Abmat Sit-ups

10 Ring Dips

12 Minute AMRAP

Warm-up:

3 Rounds of:

Row 150m

8 Burpees

8 V-Ups

MOD:

• Rowing
• Abmat Sit-ups
• Ring Dips

Post-WOD:

Roll Out: Legs

Tallahassee CrossFit Athlete Results: