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    TallyCF: All things CrossFit
    Thursday
    Apr242014

    Running is the Rest

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The Running Warm-up
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Walk: Inside, Outside, Heel, toe
    3. Agility Ladder x2
    4. Jumping Air Squats
    5. Run 10m x5

    Announcements/MOB:

    • Athlete's Choice


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

     

     

    Wod:

    Running is the Rest
     
    Run 400m
    5 Muscle-ups or 15 Ring Rows (Hip Height)
    Run 400m
    15 GHD Sit-ups or 30 Sit-ups
    Run 400m
    20 Box Jumps Overs 24/20"
    Run 400m
    25 Slam Balls 25/15 lbs
     
    40 Minute AMRAP
    Wednesday
    Apr232014

    WB/KTE/HeavyDeads

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The CFTally Warm-up
    3 rounds of 10-15 reps of:  
    Samson Stretch (15-30 seconds)
    1. Wall Ball
    2. Sit-ups  
    3. Hip Extensions  
    4. Push-ups
    5. Bar Dips

    Announcements/MOB:

    • Anybody got a good joke?
    • Roll out:Legs (Hamstring & IT Band)

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

    Wod:

    WB/KTE/HeavyDeads
     
    15 Wall Ball 20lbs/14lbs
    9 Knees-to-Elbows
    3 Deadlift@70% of 1RM
     
    15 Minute AMRAP
     
    Followed by:
     
    Sally Push-up
    Push up when the song says up and down when it says down.
    Record total reps completed.
    Tuesday
    Apr222014

    Jackie

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The Olympic Warm-up
    3 rounds of 10-15 reps of:
    1. Power Snatch
    2. Squat Snatch
    3. Snatch Balance
    4. Power Clean
    5. Squat Clean
    6. Split Jerk

    Announcements/MOB:

    • Wods make you nauseous? It's your diet!
    • 5 Way Simple Shoulder Stretch

    Lift:

    Bench Press
    55% x5 reps
    75% x3 reps
    90% x1
    Make 3 attempts at a 1RM

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

    Wod:

    Jackie
     
    1,000m Row
    50 Thrusters 45/35 lbs
    30 Pull-ups
     
    Time Limit: 15 Minutes
     
    Monday
    Apr212014

    CrossFit Games Open 14.1

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    Jump Rope 5 Minute AMRAP

    Announcements/MOB:

    • CrossFit Regionals are May 9-11. Tickets are on sale now!
    • Stretch: Wall Stretch

    Lift:

    Front Squat
    55% x5 reps
    75% x3 reps
    90% x1
    Make 3 attempts at a 1RM

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

    Wod:

    CrossFit Games Open 14.1
     
    10-Minute AMRAP of:
     
    30 Double-Unders
    15 Power Snatches, 75# / 55#
     
    Sunday
    Apr202014

    THURSDAY 140403

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The CFKillearn Warm-up
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Kettlebell Swing
    3. Sit-ups  
    4. Walking Lunge
    5. Handstand Push-up (5-7 reps)
    6. Strict Pull-up (5-7 reps)

    Announcements/MOB:

    • Party at CFJustified MAY 3!
    • Roll out

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

    Wod:

     
    10 Strict Handstand Push-ups
    20 Strict Pull-ups
    30 Jumping Alternating Lunges
     
    20 Minute AMRAP