A Short and Intense Wod for Friday!

Never see your picture here? Ask your trainer to take some . . .

Lift:

Deadlift

75% x5 reps

85% x3 reps

95% x1 or more reps

Today's WOD:

10 Hand Release Push-ups

10 Kettlebell Swing 24/16 kg

10 GHD Sit-ups

  

8 Minute AMRAP

Warm-up:

Wall Wave x3:

Burpees

Wall Ball

Wall Climbers

Sit-up/Jump-up

MOD:

• Deadlift
• Kettlebell Swing
• GHD Sit-up

Post-WOD:

Stretch: Hip

Tallahassee CrossFit Athlete Results:

Run 400x2 then Box Jump x20, Repeat for 4 rounds.

Today's WOD:

Run 800m

20 Box Jumps 30/24"

  

4 Rounds for time.

Last on: 03 24 11

Time Limit: 30 Minutes

Warm-up:

1. Walk: Inside Outside Heel Toe
2. Sprint Team Run 400m
3. Drop Jump Line x2 12"-18"-20"-24"-20"-18"

MOD:

• Pose Running
• Box Jump

Post-WOD:

Stretch: Hip

Tallahassee CrossFit Athlete Results:

Finally! Some Rowing

Today's WOD:

Row 1000m then;

40 Hip Extensions

40 Kettlebell Swing 24/16kg

  

Time Limit 16 Minutes

Warm-up:

3 Rounds of:

1. 10 Squats
2. 5 Ring Dips
3. 5 Supermans
4. 5 Hand Release Push-ups

MOD:

• Rowing Technique
• Hip Extension
• Kettlebell Swing

Post-WOD:

Stretch: Hip

Tallahassee CrossFit Athlete Results:

Doubles, Lunges and 3 ups!

Today's WOD:

50 Doubleunders

40 Walking Lunge 45/35lb bar

30 Sit-ups

20 Pull-ups

15 Push-ups

  

3 Rounds for time

Time limit: 20 Minutes

  

Followed by:

  

10 Turkish Get-ups

Warm-up:

1. Jump Rope 2 Minutes
2. Pull-up x10
3. Push-up x10
4. Squat x15

MOD:

• Doubleunders
• Push-ups
• Pull-ups
• Turkish Get-up

Post-WOD:

Stretch: Hip

Tallahassee CrossFit Athlete Results:

Remember these?

Dang! That looks scary!!

Today's WOD:

50 Doubleunders

45 Squats

35 Sit-ups

25 Push-ups

15 Ring Dips

  

2 Rounds for time.

Time Limit: 20 Minutes

Warm-up:

1. Group Tabata
2. Shoulder Swing x20
3. Squat Stretch 20 seconds

MOD:

• Doubleunder
• Squat
• Ring Dip
• Push-up

Post-WOD:

Stretch: Hip

Tallahassee CrossFit Athlete Results: