Get Yoked!!

Today's WOD:

400m Run

15 Box Jumps @ 30/24"

25 Abmat Sit-ups

4 Rounds for time.

Time Limit: 18 Minutes

Followed by:

Yoke Walk 2x50m 140/60lbs

Warm-up:

Pacer Run 400m

5 Wall-Climbers

10 Tuck-ups

Burpee Broad Jump 10m

MOD:

• Pose Running
• Box Jump
• Sit-up

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

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:

 

For Barraza

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, WA, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. 

He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla. 

Today's WOD:

Barraza

 

Run 200m

9 Deadlift 275/185lbs

6 Burpee Bar Muscle-ups

18 Minute AMRAP

Warm-up:

Run 400m

10 Banded Good mornings

3x 50m Partner Sprints w/Band

MOD:

• Pose Running
• Bar Muscle-up
• Deadlift

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

Front Squats and 400s!!

Today's Lift:

Deadlift

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

5 Front Squat@70% of C&J 1RM

Run 400m

Rest 2 Minutes.

5 Rounds for time. Subtract Rest from total time.

Time Limit: 20 Minutes

Warm-up:

Crossfit Musical Balls

MOD:

• Deadlift
• Front Squat

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

Power Clean Triplet

Today's WOD:

Run 400m

7 Power Clean @70% of C&J 1RM

12 Toes-to-Bar

5 Rounds for time.

Time Limit: 25 Minutes

Followed by:

20 Glute Ham Raises - Not for time.

Warm-up:

Run 400m

10 Burpees

10 Shoulder Swings

MOD:

• Power Clean 10 in 10
• Toes-to-Bar
• Pose Running

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: