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    TallyCF: All things CrossFit
    Monday
    Jul282014

    CrossFit Games Open 14.1

    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:

    Mobility Ball: Psoas Massage

    Announcements:

    Never Too Strong Seminar on Sept 27-28. The price goes up 9/1!

    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

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

    Wod:

    CrossFit Games Open 14.1
     
    10-Minute AMRAP of:
     
    30 Doubleunders
    15 Power Snatches, 75# / 55#
    Sunday
    Jul272014

    CrossFit Games Open 14.5

    Warm-up:

    Complete individual warm-up prior to class.
    Doubleunders 5 Minute AMRAP
    10 Thrusters w/bar

    Mobility:

    Foam Roll: Quads, Hammies, Adductors and Abductors

    Announcements:

    CFTally Movie Night Aug 3!

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

    Wod:

    CrossFit Games Open 14.5
     
    For Time:
     
    21 Thruster, 95#/65#
    21 Bar Facing Burpees
    18 Thruster, 95#/65#
    18 Bar Facing Burpees
    15 Thruster, 95#/65#
    15 Bar Facing Burpees
    12 Thruster, 95#/65#
    12 Bar Facing Burpees
    9 Thruster, 95#/65#
    9 Bar Facing Burpees
    6 Thruster, 95#/65#
    6 Bar Facing Burpees
    3 Thruster, 95#/65#
    3 Bar Facing Burpees
     
    Time Limit: 35 Minutes
    Thursday
    Jul242014

    Behind the Neck, Jack!

    Group Warm-up:

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

    Announcements:

    Yoga on Saturday & Sunday!

    Mobility:

    Mobility Ball: Psoas Massage
    Quad/Hip Opener: Wall Stretch

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

    Wod:

    Behind the Neck, Jack!
     
    10 Behind the neck Jerk 95/65lbs
    15 GHD Sit-ups
    20 Doubleunders
     
    15 Minute AMRAP
    Wednesday
    Jul232014

    Mix & Match: Run/Row

    Group Warm-up:

    The Running Warm-up
    Complete individual warm-up prior to class.
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Walk: Inside, Outside, Heel, toe w/PVC Shoulder ROM
    3. Agility Ladder x2
    4. Jumping Air Squats
    5. Run 10m x5 or Run 200m

    Announcements:

    See the Doc Tomorrow @ 3:30!

    Mobility:

    Foam Roll: Quads, Hammies, Adductors and Abductors

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

    Wod:

    Mix & Match: Run/Row
     
    Run and/or Row 30 Minute AMRAP
    Tuesday
    Jul222014

    Century Triad

    Group Warm-up:

    Complete individual warm-up prior to class.
    Doubleunders 5 Minute AMRAP
    Inch Worm x50 Feet

    Announcements:

    Have you signed up yet? Never Too Strong Seminar on Sept 27-28

    Mobility:

    Foam Rolling: Find the Pain

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

    Wod:

    Century Triad
     
    Teams of 3 complete:
     
    100 Calorie Row – each must do at least 15 cals
    100 Box Jump Overs 24/20"
    100 Thrusters 95/65 lbs
    100 Toes-to-Bar
    100 Thrusters 95/65 lbs
    100 Box Jump Overs 24/20"
    100 Cal Row- each must do at least 15 cals
     
    Time Limit: 40 Minutes
     
    You can work at the same time but everyone has to stay on the movement until complete before moving to the next and only one bar and rower per group.