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    TallyCF: All things CrossFit
    Wednesday
    Oct222014

    Turtle Power

    Warm-up:

    Junkyard Dog 
    Synchronized Bar Work:
     
    1. 5 Wide Grip Push Press From Back w/bar
    2. 5 Overhead Squat w/bar
    3. 5 Snatch Balance w/bar
    4. 5 Sots Press w/bar
    5. 5 Position 1 Snatch 
    6. 5 Position 2 Snatch 
    7. 5 Position 3 Snatch 

    Mobility:

    Psoas Mobility+Squat Therapy w/PVC

    Announcements:

    See The Doc Tomorrow @3:30

    Skills & Technique: (Click below for links to more info)

    Wod:

    EMOM for 11 Minutes:
     
    Min 1-5: Snatch 70% of 1RM 
    Min 6-8: Snatch 80% of 1RM
    Min 9-11: Snatch 90% of 1RM
     
    Followed by 3 Minute 1RM Attempt.
    Only for those feeling good and lifting well. 
    Turtle Power
     
    10 Power Snatch 75/55lbs
    10 Pistols Alternating
     
    10 Minute AMRAP
    Tuesday
    Oct212014

    Whiskey Throttle 

    Warm-up:

    Partner Row 2,000m (switch every 250m)
    Alternate with: 
    1. 15 Unbroken Wallball Shots 20/14lbs

    Mobility:

    Shoulder Smash/Lacrosse Ball on Wall

    Announcements:

    Avago Mud Run 10/25
    Zombie Run 10/25

    Skills & Technique: (Click below for links to more info)

    Wod:

    Volume Work 10 Minutes:
    Muscle-ups 
    Whiskey Throttle 
     
    100 Doubleunders 
    21-15-9
    Kettlebell Swings 24/16kg
    Burpees 
    100 Doubleunders 
     
    Time Limit: 20 Minutes 
    Monday
    Oct202014

    #BlameJameis

    The easy part.

    Warm-up:

    1. Run 100m 
    2. 5 Handstand Push-ups or 2 Wall Climbs
    3. Run 200m
    4. 10 Push-up-to-side plank
    5. 10 Sumo Deadlift High Pull w/bar
    6. Samson Stretch
    7. 10m Inchworm

    Mobility:

    Rollout: hammies, quads, abb, adductors 

    Announcements:

    Halloween Movie Night 11/1

    Skills & Technique: (Click below for links to more info)

    Wod:

    #BlameJameis
     
    Run 1 Mile 
    21 Sumo Deadlift High Pull 115/85lbs
    1 Rope Climb 
    Run 800m 
    15 Sumo Deadlift High Pull 115/85lbs
    2 Rope Climbs
    Run 400m 
    9 Sumo Deadlift High Pull 115/85lbs
    3 Rope Climbs 
     
    Time Limit: 30 Minutes
    Sunday
    Oct192014

    Death By Thrusters

    Warm-up:

    Partner Row 1,800m(switch every 300m) 
    Alternate with:
    1. 3 Shoulder Press w/bar
    2. 3 Front Squat w/bar
    3. 3 Thrusters w/bar
    4. 10 GHD Sit-ups or 20 Sit-ups

    Mobility:

    Hip/Quad Opener

    Announcements:

    Consistent, Quality Work!

    Skills & Technique: (Click below for links to more info)

    Wod:

    Death By Thrusters 
     
    Min 1-6: 115/85lbs (Rx+ 155/110lbs)
    1 Minute Rest
    Min 7-12: 95/65lbs (Rx+ 135/95lbs)
    1 Minute Rest
    Min 13-18: 75/55lbs (Rx+ 115/85lbs)
     
    "Death by" means increase by one repetition each minute. Reset reps after each weight change. 
     
    Followed by:
     
    Tabata Pull-ups
    or 
    Tabata Ring Rows
    Thursday
    Oct162014

    Wayne & Garth

    Got the bull by the horns.

    Warm-up:

    Partner Row 1,000 Switch every 250m
    Alternate with:
    1. 3 Pull-ups
    2. 4 Dips
    3. 5 Hand Release Push-ups
    4. 6 Squat Jumps

    Mobility:

    Shoulder Smash/ Find the Pain

    Announcements:

    Come Train on Saturday! It's fun!

    Skills & Technique: (Click below for links to more info)

    Wod:

    Wayne & Garth
     
    50 Partner Burpee
     
    2 Rounds of:
     
    1. 50 Right Arm Kettlebell Snatches 24/16 kg
    2. 50 Left Arm Kettlebell Snatches 24/16 kg
    3. 30 Bench Press 135/95 lbs
    4. 50 Kettlebell Swings 24/16 kg
    5. 50 Goblet Squats 24/16 kg
    6. 30 Bench Press 135/95 lbs
    then:
     
    100 Pull-ups
     
    For time.
    Time Limit: 40 Minutes
    Split reps as needed. Only one works at a time.