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:

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:

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:

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:

Annie Time!

Today's Lift:

Back Squat

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

Annie

  

Doubleunders

Sit-ups

  

50-40-30-20 and 10 rep rounds.

  

Last on: 06 14 12

Time Limit: 18 Minutes

Warm-up:

Jump Rope 2 Minutes

Group Tabata:

1. Squat
2. Burpee
3. Squat Jump
4. Bear Crawl

MOD:

• Back Squat
• Doubleunder
• Sit-up

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: