Run! It's good for you!

Today's WOD:

Run 1.5 miles (2,400m) for time.

  

Last on: 09 05 12

Time Limit: 20 Minutes

  

Followed by:

  

Tabata Squat

  

Last on: 12 26 12

Warm-up:

Walk: Inside Outside Heel Toe

Pacer Run 400m

Agility Ladder x10

MOD:

• Pose Running
• Air Squat

Post-WOD:

Roll Out: Legs

Tallahassee CrossFit Athlete Results:

 

Ready for Lynne?

Today's WOD:

Lynne

  

Bodyweight Bench Press

Pull-up

5 rounds for max reps. There is NO time component to this WOD.

  

Time Limit: 10 Minutes

Last on: 09 20 10

  

Followed by:

  

Tabata Squats

Warm-up:

Row 500m or Run 400m

2 Rounds of:

1. Shoulder Swing x10
2. Sit-up x10
3. Push-up x10
4. Walking Lunge x20 steps
5. Ring Dip x5

MOD:

• Bench Press
• Pull-up

Post-WOD:

Stretch: Simple Five Way Shoulder

Tallahassee CrossFit Athlete Results:

Doubles & Power Snatches

Today's WOD:

2011 CrossFit Games Open #1

  

30 Doubleunders

15 Power Snatches 75/55 lbs

  

10 minute AMRAP

Last on: 01 23 12

  

Followed by:

  

Tabata GHD Sit-ups

Warm-up:

Jump Rope 2 Minutes

One Minute BarWork:

1. Hang Power Snatch w/bar
2. Overhead Squat w/bar
3. Snatch Balance w/bar
4. Power Snatch 75/55 lbs

MOD:

• Doubleunders
• Power Snatch
• GHD Sit-up

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

 

Up is the word of the day.

Lift:

Deadlift

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

Volume Work 20 Minutes

Muscle-up

  

Last on: 10 09 12

  

Followed by:

  

Followed by: Tabata Sit-ups

  

Last on: 08 07 12

Warm-up:

Jump Rope 2 Minutes

2 Rounds of:

Shoulder Swing x15

Ring Dip x10

Ring Row x10

MOD:

• Deadlift
• Muscle-up
• Sit-up

Post-WOD:

Stretch: Simple Five Way Shoulder

Tallahassee CrossFit Athlete Results:

Front Squats & Tabata Turkey Away!

Today's WOD:

Front Squat NFT

  

3x5 @ 55% C&J 1RM

2x3 @ 65% C&J 1RM

1x3 @ 85% C&J 1RM

  

Followed by:

  

Tabata You Gotta Be Kidding Me!

  

Wall Ball 20/14 lbs

Pull-Up

Squat

Sumo Deadlift High-Pull 75/55 lbs

 

4 consecutive Tabatas.

Score total number of reps.

Last on: 05 04 11

Warm-up:

Group Tabata w/Medicine Ball

1. Medicine Ball Clean
2. Wall Ball
3. Medicine Ball Sit-up
4. Thruster w/Ball

MOD:

• Front Squat
• Wall Ball
• Pull-up
• Squat
• Sumo Deadlift High-Pull

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: