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    TallyCF: All things CrossFit
    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
    Thursday
    Apr172014

    Angie

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The CrossFit Warm-up
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Overhead Squat with PVC  
    3. Sit-ups  
    4. Back-extensions  
    5. Pull-ups  
    6. Dips

    Announcements/MOB:

    • End of Semester Party @ CFJ May 3rd
    • Roll out

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

    Wod:

    Angie
     
    Pull-up
    Push-up
    Sit-up
    Air Squat
     
    100 reps each for time.
    Each exercise must be completed before beginning the next.
    Time Limit: 30 Minutes
    Wednesday
    Apr162014

    Cleaning Doubles

    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:

    • Volunteer or Judge for the Festivus Games!
    • Athlete's Choice

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

    Wod:

    Cleaning Doubles
     
    10 Squat Cleans 155/110 lbs
    50 Doubleunders
    8 Squat Cleans 155/110 lbs
    40 Doubleunders
    6 Squat Cleans 155/110 lbs
    30 Doubleunders
    4 Squat Cleans 155/110 lbs
    20 Doubleunders
    2 Squat Cleans 155/110 lbs
    10 Doubleunders
     
    Time Limit: 20 Minutes