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    TallyCF: All things CrossFit
    Thursday
    Oct302014

    Tricks & Treats 

    Warm-up:

    1. Row 500m or Run 400m
    2. 20m Elbow-to-Instep
    3. 5 Wall Climbs
    4. Samson Stretch

    Mobility:

    Stretch and Roll: Find the pain.

    Announcements:

    Tori and Sams Halloween Party Tonight! 1943 treeline drive
    Costume required. Bring side and beverage. 

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

    All Movements 

    Wod:

    Tricks & Treats 
     
    Run 400m Relay (All teams begin with this)
    ? Power Skip
    ? Air Squats 
    ? Pose Running
    ? Abmat Sit-Ups
    ? Junkyard Dog
    ? Burpees 
    ? Overhead Squats w/bar 
    ? Doubleunders 
    ? Singles 
    ? Slam Balls 25/15lbs 
    ? Box Jumps 20"
    ? Muscle-Ups 
    ? Jumping Pull-Ups 
    ? Chest-to-Bar Pull-Ups
    ? Ring Rows
    ? Wall Balls 20/14lbs
    ? Ring Dips
    ? Push-Ups 
    ? Rowing
    ? Thrusters w/bar 
     
    40 Minute AMRAP
    Wednesday
    Oct292014

    Leather Face

    Nice work Ana!

    Warm-up:

    Shoulder Swing x 30
    Samson Stretch 
     
    Then:
     
    Russian Kettlebell Swing 24/16kg
    5 Minute AMRAP

    Mobility:

    Shoulder Stretch

    Announcements:

    Halloween Wod tomorrow. Costume friendly!

    Push Day:

    Shoulder Press 3x5@80% of 1RM
    Split Jerk 5x1@80% of C&J 1RM

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

    Wod:

    Leather Face
     
    2 Push Jerk 115/85lbs (Rx+165/115lbs)
    2 Toes-to-Bar 
    4 Push Jerk 115/85lbs (Rx+ 165/115lbs) 
    4 Toes-to-Bar
    6 Push Jerk 115/85lbs (Rx+ 165/115lbs)
    6 Toes-to-Bar
     
    Continue pattern for duration. 
    10 Minute AMRAP
    Score Total Reps.
    Tuesday
    Oct282014

    Freddy K

    Forgot your gym clothes? No problem!

    Warm-up:

    Partner Row 1,800m (switch every 300m)
    Alternate with:
     
    Round 1:
     
    5 Snatch Position 1 + 1 Round of Cindy 
     
    Round 2:
     
    5 Snatch Position 2 + 1 Round of Cindy 
     
    Round 3:
     
    5 Snatch Position 3 + 1 Round of Cindy 
    (one round of Cindy is 5 pull-ups, 10 push-ups, 15 air squats)

    Mobility:

    Shoulder Smash

    Announcements:

    Halloween hangout and movie night 11/1.
    At CFTally. Bring a dish!

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

    Wod:

    Freddy K
     
    1 Snatch @75% of 1RM
    20 Wall Balls 20/14lbs
    3 Muscle-ups 
    40 Doubleunders
    5 GHD Sit-ups
     
    25 Minute AMRAP
    Score Rounds and Reps.
    Monday
    Oct272014

    Bloody Mary 

    Always have time for a smile . . .

    Warm-up:

    1. Run 100m 
    2. 10m Bear Crawl
    3. 5 Push-Ups 
    4. 10m Inchworm
    5. Run 100m
    6. 10 Deadlifts w/bar
    7. 10 Rack Delievery w/bar

    Mobility:

    Hamstring Stretch 

    Announcements:

    Don’t miss the Halloween WOD on Friday!
    It's a partner Wod. Wear a costume!

    Pull Day:

    Sumo Deadlift 2x5@70% of Deadlift 1RM
    Deadlift 3x5@80% of 1RM

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

    Wod:

    Bloody Mary 
     
    4 Hang Cleans (power or squat) 75% of 1RM C&J
    10 Lateral Burpees 
    6 Handstand Push-ups
     
    4 Rounds 
    Time Limit: 15 Minutes
    Sunday
    Oct262014

    Chucky

    Warm-up:

    Partner Row 1,200m (switch every 200m)
    Alternate with:
    1. 5 Squat Therapy w/pvc
    2. 5 Overhead Squat w/bar
    3. 5 Backsquat w/bar 
    4. 10 Mountain Climbers

    Mobility:

    Hip/Quad Opener

    Announcements:

    Squat Day:

    Overhead Squat 2x5@60% of Snatch 1RM
    Back Squat 3x5@80% of 1RM 

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

    Wod:

    Chucky
     
    Front Squat 155/85lbs
    10 9 8 7 6 5 4 3 2 1
    Run 200m after each set
     
    Time Limit: 20 Minutes