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:

 

Power Clean Triplet

Today's WOD:

Run 400m

7 Power Clean @70% of C&J 1RM

12 Toes-to-Bar

5 Rounds for time.

Time Limit: 25 Minutes

Followed by:

20 Glute Ham Raises - Not for time.

Warm-up:

Run 400m

10 Burpees

10 Shoulder Swings

MOD:

• Power Clean 10 in 10
• Toes-to-Bar
• Pose Running

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

13.4

Today's WOD:

CrossFit Open 13.4

  

3 Clean & Jerk 135/95 lbs

3 Toes-to-Bar

6 Clean & Jerk 135/95 lbs

6 Toes-to-Bar

Continue in this fashion for 7 Minute AMRAP

Score total Reps.

Warm-up:

Jump Rope 3 Minutes

One Minute Bar Work:

1. Front Squat
2. Push Jerk
3. Split Jerk
4. Clean & Jerk

MOD:

• Clean & Jerk
• Toes-to-Bar

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

CrossFit Games Open 11.5

Today's WOD:

CrossFit Games Open 11.5

  

5 Power Cleans 145/100 lbs

10 Toes-to-Bar

15 Wallball 20/14 lbs 10ft/9ft

  

20 minute AMRAP

Last on: 07 18 12

  

Followed by:

  

Play a Game: Class Choice

Warm-up:

Walk: Inside Outside Heel Toe

Agility Ladder x10

Pacer Run 400m

One Minute Bar Work:

1. Deadlift
2. Power Clean

MOD:

• Power Clean
• Toes-to-Bar
• Wall Ball

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

Christmas Eve Togetherness!

Today's WOD:

Christmas Eve Togetherness!

  

Row 2k

60 Hang Cleans 115/85 lbs

Row 1k

20 Shoulder-to-Overhead 115/85 lbs

Row 500m

60 Toes-to-bar

  

Two person teams. Only one works at a time.

Time Limit: 40 Minutes

Warm-up:

Burpee Wave x10

1 Minute Bar Work:

1. Push Press
2. Hang Clean
3. Push Jerk
4. Clean

MOD:

• Rowing Technique
• Hang Clean
• Toes-to-Bars

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results: