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    TallyCF: All things CrossFit
    Monday
    Sep012014

    Volume Work: Kipping Handstand Push-up

    Warm-up:

    Pull Day Warm-up
    Complete individual warm-up prior to class.
    Run 400m
    Then 3 rounds of:
    1. Snatch w/bar x10
    2. Clean w/bar x10

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Announcements:

    Tailgate! FSU Home Game Saturday!

    Pull Day:

    Snatch 2x3 @ 60% of Snatch 1RM
    Clean 2x3 @ 70% of C&J 1RM
    Sumo Deadlift 2x3 @ 75% of DL 1RM
    Deadlift 3x3 @ 85% of DL 1RM
    New Athlete Deadlift 3x5

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

    Wod:

    Volume Work
    10 Minute Volume Work: Kipping Handstand Push-up
    Sunday
    Aug312014

    Happy Labor Day!

    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:

    Foam Roll: Quads, Hammies, Adductors and Abductors

    Announcements:

    Happy Labor Day!

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

    Wod:

    HotShots 19
     
    30 Air Squats
    19 Power Cleans 135/95 lbs
    7 Strict Pull-ups
    Run 400m 
     
    6 Rounds for time.
    Time Limit: 40 Minutes
    Friday
    Aug292014

    Rowing "One Kay"

    Warm-up:

    Push Day Warm-up
    Complete individual warm-up prior to class.
    Doubleunders 5 Minute AMRAP
    Wall Climbs x5
    Split Jerk w/bar x10

    Mobility:

    5 Way Simple Shoulder Stretch

    Announcements:

    Never Too Strong Seminar on Sept 27-28.
    The price goes up $50 in TWO DAYS!

    Push Day:

    Shoulder Press 3x5 @ 75%
    Push Press 2x5 @ 100%
    Push Jerk 2x5 @ 110%
    Split Jerk 2x5 @ 115%
    New Athlete Shoulder Press 3x5

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

    Wod:

    Rowing "One Kay"
     
    Row 1k x3
    Rest as needed between attempts.
    Record Fastest and Slowest times.
    Wednesday
    Aug272014

    Silly Metcon

    Warm-up:

    Complete individual warm-up prior to class.
    Jump Rope 1 Minute Intervals
     
    Singles
    Right Leg
    Left Leg
    Doubles
    Triples
     
    Score Total Reps

    Mobility:

    Foam Roll: Quads, Hammies, Adductors and Abductors

    Announcements:

    See the Doc Tomorrow @ 3:30!

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

    Wod:

    Silly Metcon
     
    Run 400m
    21 GHD Sit-ups
    50 Doubleunders
     
    3 Rounds for time.
    Time Limit: 30 Minutes
    Tuesday
    Aug262014

    Trick Triple

    Warm-up:

    Pull Day Warm-up
    Complete individual warm-up prior to class.
    Run 400m
    Then 3 rounds of:
    1. Snatch w/bar x10
    2. Clean w/bar x10

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Announcements:

    Ready for Personal Coaching? See Pat, Jon or Frankie!

    Pull Day:

    Snatch 2x5 @ 50% of Snatch 1RM
    Clean 2x5 @ 60% of C&J 1RM
    Sumo Deadlift 2x5 @ 75% of DL 1RM
    Deadlift 3x5 @ 85% of DL 1RM
    New Athlete Deadlift 3x5

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

    Wod:

    Trick Triple
     
    3 Power Snatch @65% of Snatch 1RM
    7 Chest-to-Bar Pull-ups
    15 Doubleunders
     
    10 Minute AMRAP