It's Only 7 Minutes

 

Today's Lift:

Back Squat

75% x5 reps

85% x3 reps

95% x1AMAP

Today's WOD:

7 Thrusters 115/75lbs

7 Toes-to-Bar

7 Minute AMRAP

Warm-up:

Elbow to Instep 10m

Inchworm 10m

Partner Band Sprints 50m x3

MOD:

• Back Squat
• Thruster
• Toes-to-Bar

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

 

Partner Time!!!

Today's WOD:

Partner Time

Row 1500m (in 250m Intervals)

150 Thrusters 75lbs/55lbs

100m Yoke Walk 

50 Broad Jumps 6'/4'

25 Stones to Shoulder 115lbs/75lbs

Free Throw x5

If you miss a free throw perform 5 Burpees

Time Limit: 40 Minutes

Warm-up:

Run 400m or Row 500m

Free Throw x5

Lay up x5

Every Miss is 1 Wall Climber

MOD:

• All Elements

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

A Pair of Couplets

Today's WOD:

5 Power Snatch @ 60% of Snatch 1rm

20 Doubleunders

5 Minute AMRAP 

2 Minutes Rest

5 Thrusters @ Snatch Weight

Row 10 Calories

5 minute AMRAP

Followed by:

Crossfit DodgeBall

Warm-up:

Jump Rope 3 Minutes

Barbell Complex: 1x@45lbs/35lbs, 1x@75lbs/55lbs

Snatch Deadlift x5

Hang Power Snatch x5

Power Clean x5

Thruster x5

MOD:

Snatch

Doubleunder

Thruster

Row

Post-WOD:

Wall-stretch 2 Minutes each side

Tallahassee CrossFit Athlete Results:

13.5

Today's WOD:

CrossFit Open Wod 13.5

  

15 Thrusters 100/65 lbs

15 Chest-to-Bar Pull-ups

  

4 Minute AMRAP

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

Warm-up:

Run 400m or Row 500m

2 Rounds of:

1. 10 Thrusters w/bar
2. 5 Pull-ups

MOD:

• Thruster
• Chest-to-Bar Pull-up

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

Jackie Time!

Today's Lift:

Back Squat

70%x3

80%x3

90%x3x3

Today's WOD:

Jackie

 

1000m Row

50 Thrusters 45/35 lbs

30 Pull-ups

 

Time Limit: 15 Minutes

Last on: 04 03 12

Warm-up:

3 Rounds of:

1. 10 Shoulder Swings
2. 10m Elbow to Instep
3. 10 Thrusters w/bar
4. Row 150m

MOD:

• Thruster
• Pull-ups

Post-WOD:

Wall Stretch - 2 Minutes each side

Tallahassee CrossFit Athlete Results: