Mainsite 130430

Today's WOD:

100 ft Walking lunge

50 Push-ups

50 Doubleunders

25 Knees-to-elbows

5 Rope climbs

50 Box jump 24"/20"

25 Overhead squats 75/55 lbs

25 L-pull-ups

50 Sit-ups

Time Limit: 22 Minutes

Warm-up:

Group Tabata

MOD:

• All Elements

Post-WOD:

Stretch: Simple 5-Way Shoulder

Tallahassee CrossFit Athlete Results:

The Filthy Fifty

Today's WOD:

Filthy Fifity

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees to Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs

Burpees

Doubleunders

  

50 Reps each for time.

Time Limit: 40 Minutes

Last on: 06 23 2012

Warm-up:

Group Tabata

Hip Extension x 12

Shoulder ROM

MOD:

• All Elements

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

 

Tuesday

Today's Lift:

Shoulder Press

75% x5 reps

85% x3 reps

95% x1x3 sets

Today's WOD:

22 GHD Sit-ups

18 Walking Lunge Steps

12 Ring Dips

  

5 rounds for time.

Last on: 10 21 11

Time Limit: 17 Minutes

Warm-up:

3 Rounds of:

1. 150m Row
2. 10 Sit-ups
3. 10 Walking Lunges
4. 10 Push-ups

MOD:

• Shoulder Press
• GHD Sit-up
• Walking Lunge
• Ring Dip

Post-WOD:

Stretch: Simple 5 Way Shoulder

Tallahassee CrossFit Athlete Results:

 

Filthy Fifty-Fifty

Today's WOD:

Filthy Fifty Partners

  

Box Jumps 24/20"

Jumping Pull-Ups

Kettlebell Swings 24/16 kg

Walking Lunges

Knees to Elbows

Push Press 45/35 lbs

Hip Extensions

Wall Ball 20/14 lbs

Burpees

Doubleunders

  

50 reps each for time.

Individual Last on: 06 28 12

Only one works at a time and non-working partner does continuous squats. 

Time Limit 45 Minutes

Warm-up:

1 Minute GymWork:

1. Inchworm
2. Burpees
3. Toes-to-Bar
4. Glute Ham Walk

MOD:

All Movements.

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

A Walk then a Run

Lift:

Shoulder Press

75% x5 reps

85% x3 reps

95% x1 or more reps

Today's WOD:

200m Walking Lunge

Run 1 Mile

For time.

Warm-up:

1. Walk: Inside Outside Heel Toe
2. Pacer Run 400m
3. Shoulder Swing x10

MOD:

• Shoulder Press
• Walking Lunge
• Pose Running

Post-WOD:

Roll out: Shoulders & Upper Back

Tallahassee CrossFit Athlete Results: