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    TallyCF: All things CrossFit
    Working Section
    Tuesday
    Sep162014

    Kelly

    Warm-up:

    Pacer Run 400m
    Musical Medicine Ball

    Mobility:

    Foam Roll: Quads, Hammies, Adductors and Abductors

    Announcements:

    Never Too Strong September 27-28. There are still spots available!

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

    Wod:

    Kelly
     
    Run 400m
    30 Box Jumps 24/20"
    30 Wall Balls 20/14"
     
    5 Rounds for time.
    Time Limit: 30 Minutes
    Monday
    Sep152014

    Beast Maker V1

    Warm-up:

    Burpee Wave
    Tabata Squat 4 rounds

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Announcements:

    Never Too Strong September 27-28. There are still spots available!

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

    Wod:

    10 Minute Volume Work: Ring Muscle-up
     
    Followed by:
     
    Beast Maker V1
     
    Min 1: 7  unbroken Hang Squat Cleans + 1 Jerk, 185/135 lbs
    Min 2: 6 unbroken Hang Squat Cleans + 2 unbroken Jerks, 185/135 lbs
    Min 3: 5 unbroken Hang Squat Cleans + 3 unbroken Jerks, 185/135 lbs
    Min 4: 4 unbroken Hang Squat Cleans + 4 unbroken Jerks, 185/135 lbs
    Min 5: 3 unbroken Hang Squat Cleans + 5 unbroken Jerks, 185/135 lbs
    Min 6: 2 unbroken Hang Squat Cleans + 6 unbroken Jerks, 185/135 lbs
    Min 7: 1 Hang Squat Clean + 7 unbroken Jerks, 185/135 lbs
     
    7 Minute EMOM
    Sunday
    Sep142014

    CrossFit 140909

    Warm-up:

    Pacer Run 400m
    Agility Ladder x5
    3 Rounds of Synchronized Cindy:
    1. 5 Pull-ups
    2. 10 Push-ups
    3. 15 Squats

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Announcements:

    Never Too Strong September 27-28. There are still spots available!

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

    Wod:

    12 Deadlifts 225/160 lbs
    Run 400m
    18 Deadlifts 225/160 lbs
    Run 400m
    15 Deadlifts 225/160 lbs
    Run 400m
    12 Deadlifts 225/160 lbs
    Run 400m
     
    For time.
    Time Limit: 20 Minutes
    Thursday
    Sep112014

    Oly Work

    Warm-up:

    Squat Day Warm-up
    Complete individual warm-up prior to class.
    Partner Row 1,500m - 250m Turns
    Alternate with:
    1. Sots Press w/bar x10
    2. Cobra w/Reverse Hands for 30 seconds
    3. Overhead Squat w/bar x10

    Mobility:

    Foam Rolling: Find the Pain

    Announcements:

    See the Doc Today @ 3:30!

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

    Wod:

    Snatch 1RM
     
    Snatch x10 @ 55% of 1RM.
    Snatch x5 @ 60% of 1RM.
    Snatch x5 @ 65% of 1RM.
    Snatch x2 @ 70% of 1RM.
    Snatch x1 @ 85% of 1RM.
    Snatch x1 @ 90% of 1RM.
     
    Attempt a new Snatch 1RM.
    Time Limit: 20 Minutes
     
    Clean & Jerk 1RM
     
    Clean & Jerk x10 @ 55% of 1RM.
    Clean & Jerk x5 @ 60% of 1RM.
    Clean & Jerk x5 @ 65% of 1RM.
    Clean & Jerk x2 @ 70% of 1RM.
    Clean & Jerk x1 @ 85% of 1RM.
    Clean & Jerk x1 @ 90% of 1RM.
     
    Attempt a new Clean & Jerk 1RM.
    Time Limit: 20 Minutes
    Wednesday
    Sep102014

    For Willy

    U.S. Marine Corps Sergeant Wade D. Wilson, 22, of Normangee, TX, assigned to the 2nd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, CA, died on May 11, 2012, while conducting combat operations in Helmand province, Afghanistan. 

    He is survived by his mother and step-father Cindy Lee and Ward Easterling, father and step-mother Mitchell Boyd and Tammy Wilson, brothers Chad, Alex and Curtis, and sister Layne. 

    Warm-up:

    Pacer Run 800m

    Mobility:

    Foam Roll: Quads, Hammies, Adductors and Abductors

    Announcements:

    Yoga @ Noon Saturday & Sunday

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

    Wod:

    Willy
     
    Run 800 meters
    5 Front Squats 225/160 lbs
    Run 200m
    11 Chest-to-bar Pull-ups
    Run 400m
    12 Kettlebell Swings 32/24kg
     
    3 Rounds for time.
    Time Limit: 40 Minutes