Snatching and Running

Lift:

Back Squat

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

21 Hang Power Snatch @ Snatch 60% 1RM

Run 200m

15 Power Snatch@ Snatch 70% 1RM

Run 200m

9 Snatch Balance @ Snatch 60% 1RM

Run 200m

  

For time.

Time Limit: 16 Minutes

Warm-up:

1 Minute BarWork:

1. Back Squat w/bar
2. Hang Power Snatch w/bar
3. Power Snatch w/bar
4. Snatch Balance w/bar

MOD:

• Hang Power Snatch
• Power Snatch
• Snatch Balance

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

Stepping Down Snatch Style

Today's WOD:

Find Snatch 1RM

  

Time Limit: 15 Minutes

Last on: 08 03 12

  

Followed by:

  

Snatch Step-Ladder

  

3 Split-Snatch

3 Hang Power Snatch

3 Overhead Squat

3 Snatch Balance

  

3 Rounds 

Start @ 70% of your highest 1RM then drop 10lbs and add 3 reps each round.

Time Limit: 20 Minutes

Warm-up:

One Minute BarWork:

1. Burgener Warm-up w/pvc
2. Power Snatch w/bar
3. Overhead Squat w/bar
4. Snatch Balance w/bar

MOD:

• Split Snatch
• Hang Power Snatch
• Overhead Squat
• Snatch Balance

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

Balancing, Squating, Climbing

Rope climbing is fun!

Today's WOD:

5 Snatch Balance 115/75lbs

3 Overhead Squats 115/75lbs

2 Rope Climbs

  

15 minute AMRAP

Warm-up:

1. Jump Rope 3 Minutes
2. Samson Stretch
3. Shoulder ROM
4. Overhead Squat w/ bar x10
5. Snatch 10 in 10

Burpee Challenge: 3

 MOD:

Snatch Balance

Overhead Squat

Rope Climb

Post-WOD:

Personal Challenge Work

CFTally Athlete Results:

Jorge 6 Rounds Scaled

bamf 5 Rounds Scaled

Courtney 5 Rounds Scaled

Christina 4 Rounds Scaled

Will B. 4 Rounds Scaled

The Standard 6 Rounds Scaled

OMD 5 + 1 RC Rounds

Joker 6 + 4 SB Rounds Scaled

Justin B. 3 + 2 OHS Rounds

Kristen 8 Rounds Scaled

Stephen K. 5 + 1 RC Rounds Scaled

Coco 7 Rounds Scaled

Blake 4 Rounds Scaled

Harold 10 + 2 RC Rounds Scaled

Justin 3 + 3OHS Scaled

Jaimi 4+3 OHS Scaled

Tink 5+3OHS Scaled

Luisa 5+3OHS Scaled

Professor Subbed Injury

Stoner 6+3OHS

James 5+1RC Scaled

Charlotte 3+ 1OHS Scaled

Belle 4+ 1 SB Scaled

Sandy 4 Scaled

Mighty Mouse 3 Scaled

Silver Back 4+1RC

Jeff 6 Scaled

Mike 5 + 1 OHS Scaled

Alisa 5 + 1 RC Scaled

Tom 4 + 3 RC Scaled

Travis 3 Scaled

Charlie 6 Scaled

Bigfoot 5 + 1 RC Scaled

Kim Possible 7 + 1 RC Climbed

Ian 4 + 1 RC Scaled

Will J. 4 Scaled

Ox 2 + 1 RC 

Sarge6 + 2 SB Scaled

Andrew 7 Scaled

BMR 6+ 3SB Scaled

Thom 6 Scaled

Cornbread Rounds? Scaled

Natalie 8 + 1SB Scaled

Lily 7 + 3SB Scaled

OX II (Zach) 7+ 2OHS Scaled

Carlos 3 Scaled

Slash 9 Scaled

Ryan 4 Scaled

Susie Burpee 10 Scaled

Chance 4 + 3SB Scaled

Chryssi M. 6 + 2SB Scaled

Stephen 5 + 3SB Scaled

Counselor 5 Scaled

Firecracker 4 + 1 RC Scaled?

Fuma 5 + 2 OHS 

Tiger 3 + 1 RC Scaled?

Monkey 4 + 1 SB

Carnivore 7

Supergirl 3 + 5SB

Dylan 5 + 1RC Scaled

Ashley 8 Scaled

Jenn 8 Scaled

Olivia 8 Scaled

Danny 3+1 RC Scaled

Sam 5 Scaled

Running, Sitting, Jumping and KTE's

CrossFit Tallahassee's newest amenity: rain on demand!

Today's WOD:

Run 800m 

50 Sit-ups

50 Box Jumps 24/20"

25 Knees-to-Elbows

Run 800m

  

For time.

  

Last on: 09 03 09

Warm-up:

1. Samson Stretch
2. Pose: Wall Drill 3x20
3. Box Jump 18" x5
4. Air Squats x10

MOD:

Pose Running

Post-WOD:

Burgener Warm-up w/bar x5

Snatch Balance x10 w/bar

Roll & Stretch

CFTally Athlete Results:

Bill L. 19:55

Kate 21:52

David C. 16:22

John 13:32

Suzanne 18:08

Kelly G. 18:32

Chad 13:56

Stewart 14:13

Zeke 16:25

Wayne 18:46

Kim 18:35 Scaled.

Debi 28:32 Scaled.

Sherry Scaled.

Teresa 18:44

Jena 22:14 Scaled.

Shaun 16:32

Jay 19:56

Sal 22:06 Subbed row 1k.

Catherine 15:45

Johnson 15:54

Liz 18:48

Allen 21:16

Chase 23:25 Scaled.

Jennifer 19:47

Monica 18:13

Joel 13:59

Sahil 13:48

Snatch, Balance, Squat

Today's WOD:

5 Snatch, 135/95 lbs

5 Snatch balance, 135/95 lbs

5 Overhead squat, 135/95 lbs

Five rounds for time.

Warm-up:

1. Samson Stretch
2. Shoulder ROM
3. 10 Air Squats
4. 10 Presses 65/35 lbs
5. Burgener Warm-up w/bar x2

MOD:

Snatch
Snatch Balance
Overhead Squat

Post-WOD:

Handstand Walk 
5 minute AMRAP
Roll & Stretch

CFTally Athlete Results:

Bill L. 16:40 Scaled 1:17 Hold.

David C. 18:05 / 1:56 Hold.

Monica 25:30 Scaled / 2:07 Hold. (First WOD!)

Karen 25:30 Scaled.

John 23:55 Scaled / 106 Steps.

Suzanne 20:13 Scaled / 2:19 Hold.

Sal 22:27 Scaled / 1:12 Hold.

Evan 25:29 Scaled / 0:20 Hold.

Michael 18:36 Scaled / 1:51 Hold.

Mike 19:44 Scaled / 1:13 Hold.

David W. 27:17 / 121 Steps.

Sara 15:30 Scaled.

Kim 16:45 Scaled.

Zeke 17:48 Scaled.

Debi 17:46 Scaled.

Brian 20:00 Scaled.

Teresa 25:09 Scaled.

Terri 33:37 / 3:22 Hold.

Jay 35:51

Sahil 24:35 Scaled / 2:03 Hold.

Ashleigh 25:05 Scaled.

Liz 22:40 Scaled.

Catherine 28:39 Scaled / 2:47 Hold.

Joel 25:20 Scaled / 1:39 Hold.

Trey 16:02 Scaled / 1:33 Hold.

Juliet 19:44 Scaled / 0:53 Hold.