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    TallyCF: All things CrossFit

    Entries in Walking Lunge (29)

    Thursday
    Apr112013

    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

    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
    Feb262013

    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.
    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:

     

    Thursday
    Jan172013

    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.
    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:

     

    Thursday
    Oct182012

    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:

    Friday
    Jul272012

    Just a few gymnastic moves

    Lift:

    Shoulder Press
    75% x5 reps
    85% x3 reps
    95% x1 or more reps

    Today's WOD:

    10 Ring Handstand Push-ups
    15 Handstand Push-ups EROM
    20 One Arm Push-ups
    40 Pistols
    200m Walking Lunge
      
    Not for time.
    20 Minute time limit.

    Warm-up:

    1. Pacer Run 400m
    2. Bridge x4

    MOD:

    • Shoulder Press
    • Ring Handstand Push-up
    • Pistols

    Post-WOD:

    Stretch: Simple Five Way Shoulder

    Tallahassee CrossFit Athlete Results: