Powering the Rings

Today's Lift:

Shoulder Press

65% x5 reps

75% x5 reps

85% x5x3 sets

Today's WOD:

Power Clean 67% of C&J 1RM

Ring Dip

  

21-15-9 Reps for time.

Time Limit: 12 Minutes

Warm-up:

Pacer Run 400m 

3 Rounds of:

1. 10m Elbow-to-Instep
2. 10m Inchworm w/pushup
3. 5 Ring Dips

MOD:

• Power Clean 10 in 10
• Shoulder Press
• Ring Dips

Post-WOD:

Skin the cat x5

Tallahassee CrossFit Athlete Results:

Use those Skillz

Today's WOD:

2 Muscle-ups

4 Skin-the-Cat

6 Medicine Ball Cleans 20/14 lbs

  

10 Minute AMRAP

  

Followed by:

  

Row 1,200m for time.

Warm-up:

One Minute Work:

1. Squat
2. Push-up
3. Strict Pull-up
4. Lunge
5. Wall Climb

MOD:

• Muscle-up
• Skin-the-cat
• Medicine Ball Clean
• Rowing Technique

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

Shoulder Work

Lift:

Shoulder Press

75% x5 reps

85% x3 reps

95% x1 or more reps

Today's WOD:

50 Skin the Cat

  

For time.

Time Limit: 20 Minutes

Last on: 01 19 12

Warm-up:

Alternate Wave x5:

1. Burpee
2. Squat Jump
3. Push-up

MOD:

• Shoulder Press
• Skin-the-Cat

Post-WOD:

Stretch: Simple Five Way Shoulder

Tallahassee CrossFit Athlete Results:

 

Ring Heaven

Front levers are where it's at!

Lift:

Shoulder Press

75% x5 reps

85% x3 reps

95% x1 or more reps

Today's WOD:

3 L-Sit Ring Dip

3 Skin-the-Cat 

3 Front Lever

  

10 Minute AMRAP

Warm-up:

1. Row 3 Minutes or Run 400m
2. Burpee Wave x5
3. Shoulder Stretch
4. Shoulder Swing x15

MOD:

• Shoulder Press
• L-Sit Ring Dip
• Skin-the-cat
• Front Lever

Post-WOD:

Stretch: Simple Five Way Shoulder

Tallahassee CrossFit Athlete Results:

Now you know a little of how 50 feels!

It's all fun.

Today's WOD:

Greg's Birthday Partner WOD

  

5 Skin-the-Cat

50 Deadlifts 135/95lbs

Run 400m

50 Jumping Pull-ups

50 Kettlebell Swings 32/24kg

5 Wall Climbers

  

30 Minute AMRAP

One person works at a time, but all run.

Warm-up:

One Minute BarWork:

1. Hang Power Clean w/bar
2. Front Squat w/bar
3. Good Morning w/bar
4. Back Squat w/bar

MOD:

• Skin-the-cat
• Deadlift
• Run
• Kettlebell Swing

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: