Superwomen & Supermen

Today's Lift:

Deadlift

75% x5 reps

85% x3 reps

95% x1x3 sets

Today's WOD:

4 Handstand Push-up

8 Superman

10 Hollow body Rock

  

10 Rounds for time.

Time Limit: 18 minutes

Last on: 01 30 12

Warm-up:

Group Tabata:

1. Burpee
2. Squat Jump
3. Sit-up
4. Superman

MOD:

• Deadlift
• Handstand Push-up
• Superman
• Hollow Body Rock

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results:

Can you Push, Hollow, and be Superman?

Today's WOD:

4 Handstand Push-up

8 Superman

10 Hollow body Rocks

  

10 Rounds for time.

Time Limit: 18 minutes

  

Followed by:

  

Jump Rope 5 Minute AMRAP

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Walking Lunge w/Rotation x20
4. Hip Extension
5. Push-up x10
6. Squat Jump x10
7. Group: GHD Sit-up
8. Group: Hollow Body Rock

MOD:

Handstand Push-up

Superman

Hollow Body Rock

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Carlos N. 14:46 

Ronbo 12:46 Scaled

Steven L. 13:35 Scaled

Will B. 13:55

Special K. 17:06 Scaled

Rick B. 8:20

Bamf 14:03 Scaled

Krissy 18:51 Scaled

Andy 7:50

Joker 9:13 Scaled

OMD 7:25

Kane 10:08 Scaled

Andrew S. 16:29 Scaled

Justin 14:46 Scaled

Kristen 16:18 Scaled

Matthew 14:59 Scaled

Charlie 18:14 Scaled

Olivia 14:58 Scaled

Luisa 17:11 Scaled

Andrew 18:24 Scaled

Bug 8:56 Scaled

Missy 12:20 Scaled

Char 14:43 Scaled

Stoner 5:28 

Rich 5:03

Vinny 13:53 Scaled

Sandy 15:10 Scaled

Tiger 16:27 Scaled

Chevy 9:04

Susie Burpees 12:33 Scaled

Chance 7:12 

Reynold 12:18 Scaled

Tom S. 17:39 Scaled

Thor 13:30 Scaled

Mike C. 13:30 Scaed

WonderWoman 12:57 Scaled

Chris Dub  15:41 Scaled

Becca 15:25 Scaled

Vicky 14:35 Scaled

Natalie 17:59 Scaled

Will J. 13:30 Scaled

Flex 12:25 Scaled

Charlie Girl 11:15 Scaled

Daniel 17:59 Scaled

Sweet T. 15:52 Scaled

Carnivore 9:56

Quentin 12:27 

Great 12:38

BMR Subbed

Sarge 12:27 Scaled

Jimbo 12:20

Karissa 11:53 Scaled

Mike 18:00

Monkey 12:50 Scaled

Little G. 15:22 Scaled

SuperGirl 13:25 

Catain 13:49 Scaled

Fuma 16:02 Scaled

ElDiablo 16:55 Scaled

Conbread 18:00 Scaled

Brian S. 18:00 Scaled

Firecracker 18:00 DNF

Ryan V. 18:00 

CoCo 15:39 Scaled

Jenna 16:29 Scaled

Mary F. 10:44 Scaled

Susan S. 10:35 Scaled

Jeff 18:00 Scaled

Mike 17:48 Scaled

Jay 9:50

Katie 10:23 Scaled

Nikoleta 10:15 Scaled

Jeff 13:38 Scaled

Paul 12:48 Scaled

And 10:47 Scaled

Chris 16:16 

Darren 15:00 Scaled

Robert 16:30 Scaled

Jay

Elizabeth 11:13 Scaled

Andres 11:50 Scaled

Chris 15:00 Scaled

Pat L. 15:25 Scaled

Go Deeper!

Pushing!

Today's WOD:

Volume Work: EROM Handstand Push-ups

  

followed by:

  

3 Hollow Body Rocks/Superman

10 Minute AMRAP

Warm-up:

1. Burpee x10
2. Shoulder ROM
3. Pull-up x15
4. Walking Lunge with Rotation x20
5. Hip Extension x10
6. Group Burgener Warm-up x2

MOD:

EROM Handstand Push-up

Hollow Rock

Superman

Post-WOD:

Rollout: Shoulders & Upper Back

CFTally Athlete Results:

Will 18 2" / 17 rds

Jollygreen 20 Parallettes Scaled / 34 rds

Courtney 31 Scaled / 31 rds

Monkey 20 Scaled/ 35 rds

Blake 20 Scaled/ 21 rds

Joseph 20 Scaled/ 35 rds

Tweetybird 20 Scaled / 29 rds

Mike 20 Scaled / 37 rds

Krissy 20 Scaled/ 20 rds

Stephen 20 Scaled/ 27 rds

Slash Practice / 19 rds

Sandy Practice / 7

Chevy 15 Scaled/ 26 rds

Joker Subbed / 36 rds

Flex Subbed / 23 rds

Louisa Practice / 15 rds

Andrew Practice / 17 rds

James 20 @3" / 30 rds

Professor 9 @3"/subbed / 48 rds

Ian 20 Scaled / 26 rds

Mighty Mouse 10 Scaled / 30 rds

Stoner 40 on Parralettes

Joe 45 @3"/ 37 rds

Tiger 40 Scaled / 40 rds

Chryssi 40 Scaled / 12 rds

Stejphen 28 Scaled / 21 rds

Alex 20 Scaled / 49 rds

OMD 31@3" / 49 rds

Sara D. 16 Scaled / 40 rds

Laren G. Practice / 29 rds

Jaimi Practice / 30 rds

Sarge 40 Scaled/ 23 rds

Samantha 22 Scaled/ 19 rds

Rachel 35 Scaled/ 41 rds

Zach 4 @3"/17 Scaled/ 32 rds

Natalie 5 Scaled / 20 rds

Lily 27 Scaled/ 25 rds

Carnivore 20 @3" / 41 rds

Danny 15 Scaled/ 22rds

Jimbo 20 w/ parralettes/ 30 rds

Flying like Superman!