Get to Know your Kettlebell!

Today's WOD:

Doubleunders

50-40-30-20-10

Turkish Get-up 24kg/16kg

10-8-6-4-2(each arm)

For time.

Time Limit: 20 Minutes

Followed by:

Farmer's Carry 400m for time. 24kg/16kg each hand.

Warm-up:

Jump Rope 3 Minutes

10 Russian Kettlebell Swings

10 Goblet Squats

10 American Kettlebell Swings

10m Kettlebell Overhead Walk

MOD:

Doubleunder

Turkish Get-up

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

You can do it!

Today's WOD:

Volume Work 20 Minutes:

Muscle-up

 

Last on: 01 01 13

  

Followed by:

20 Turkish Get-ups NFT

Warm-up:

3 Rounds of:

5 Burpees

5 Squats

5 Ring Rows

10 Sit-ups

MOD:

• Muscle-up
• Turkish Get-up

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

Turkish Muscle-ups?

Today's WOD:

4 Turkish Get-ups 24/16kg

4 Muscle-ups

3 Turkish Get-ups 24/16kg

3 Muscle-ups

2 Turkish Get-ups 24/16kg

2 Muscle-ups

1 Turkish Get-ups 24/16kg

1 Muscle-up

 

Time Limit: 20 Minutes

Warm-up:

1. Walking Lunge x25
2. Glute Ham Walk x15
3. Toes-to-bar x10
4. Ring Dips x10

MOD:

• Turkish Get-up
• Muscle-up

 

Post-WOD:

Stretch: Simple 5 Way Shoulder

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:

Dual AMRAPs

Today's WOD:

10 GHD Sit-ups

Dumpster Dash

  

4 Minute AMRAP

  

Rest 2 minutes then;

  

12 Push Press 105/75lbs

12 Kettlebell Swing 24kg/16kg

  

4 Minute AMRAP

Warm-up:

1. Row 2 Minutes
2. Shoulder ROM
3. Reverse Hyper x10
4. Group: Running Mechanics
5. Group: Snatch
6. Snatch 10 in 10

MOD:

GHD Sit-up

Push Press

Kettlebell Swing

Post-WOD:

10 Turkish Get-ups

Stretch: Athlete's Choice

CFTally Athlete Results:

2+2SU scaled/ 2 (12 reps)

Joslyn 2+6su scaled/2+5pp scaled (12 reps)

Bamf 3/3+1PP (12 reps)

Carlos 3/2+6pp(12 reps)

Rick 3/3 (12 reps)

Will B. 3/2+3PP (12 reps)

Becca 2+18su scaled/2+12PP scaled (12 reps)

Steven 2+3su scaled/1+11pp scaled(12 reps)

Special K. 2+4su scaled/2 (12 reps)

Ryan3+6su scaled /2+12pp (12 reps) 

Thomas T. 2 scaled/3+p scaled

Chryssi 2+8su scaled/4+5KB scaled

Joker 3/5+5kb

Andrew 2+ 1/2 dash/3+3pp

OMD 3+ 1/2dash/5+6pp

Jenna 2+1/2dash scaled/3+1pp scaled

Sarge 2+3

Charlie Girl 2+10 scaled/2+2PP scaled

Lauren "Little G" 3/4

Missy 3+10su scaled/4+5pp scaled

Luisa 2+1/2 dash/ 3+3pp scaled

Bigfoot 3+1/2 dash/4+6pp

Bug 2+1/2 dash/4+3pp scaled

Tom 3+5su scaled/ 4+6pp scaled

Natalie 2+5GHD/4+3PP scaled

Kim Possible 2+1/2dash/4+3pp scaled

Mighty Mouse 3/2+4pp

Cornbread 3/3+4kb

Reynold 4/3+1pp scaled

Kirby 2+1/2dash scaled/5+1pp scaled

 Grizz 2+3GHD/4

Chris 3/2+6PP scaled

Ox 3+10GHD/5

Kyrie 3+1su scaled/2+2kb scaled

Quinten 3/5

Ryan 3+6GHD/2+2PP scaled

Sweet Tea 3+8GHD/3 scaled

Kristen 3+1GHD/3+4PP Scaled

Amish 3+10GHD/7

Charlotte 2+1GHD/5 scaled

Vicky 3 scaled/4+3PP scaled

Dylan 2+20su scaled/2+6pp

Monkey 3/4+1kb

Kaine 2+20su scaled/4+3pp scaled

Burpees 2+15su scaled/4+3pp scaled

Greg T. 3+3su scaled3+3kb scaled

Kane H. 2+10su scaled/5 scaled

Kendall 3/4+1pp scaled

Karissa 2+4ghd/3 scaled

Michael J. 3/5

Ashley H. 2+18su scaled/4+4kbs

Susan 2+20su scaled/9 scaled

Jeff P. 3/4+6pp scaled

Michael D. 2+8GHD/4 scaled

Wonderwoman 3+10GHD/4

El Diablo 3+1GHD/4

Captain 2+1/2 dash/3

Mary 2+3su scaled/4+2kb scaled

Neighbor 2+15su scaled/4+2pp scaled

Mike 3/3+4pp scaled

Chance 4/4+6pp

Andy 3+1/2 dash/4+6pp

Brian 3/5+1kb

Chris 2+20su scaled/4+6pp scaled

Andres 2+15su scaled/4 scaled

Fuma 3/5

Lacey 3+3su scaled/3+1pp scaled

Lizzie "tink" 3/3+3pp scaled

Patrick L. 2+10GHD/3+6pp