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    TallyCF: All things CrossFit
    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.
    Monday
    Jul212014

    Snatch/C&J 1RM

    Group Warm-up:

    Squat Day Warm-up
    Complete individual warm-up prior to class.
     
    Partner Row 1,500m - 250m Turns
     
    Alternate with:
    1. Sots Press w/bar x10
    2. Cobra w/Reverse Hands for 30 seconds
    3. Overhead Squat w/bar x10

    Announcements:

    FSU Res Wod on August 3!

    Mobility:

    Quad/Hip Opener: Wall Stretch

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

    Wod:

    Snatch 1RM
     
    Snatch x10 @ 55% of 1RM.
    Snatch x5 @ 60% of 1RM.
    Snatch x5 @ 65% of 1RM.
    Snatch x2 @ 70% of 1RM.
    Snatch x1 @ 85% of 1RM.
    Snatch x1 @ 90% of 1RM.
     
    Attempt a new Snatch 1RM.
     
    Time Limit: 20 Minutes
     
    Clean & Jerk 1RM
     
    Clean & Jerk x10 @ 55% of 1RM.
    Clean & Jerk x5 @ 60% of 1RM.
    Clean & Jerk x5 @ 65% of 1RM.
    Clean & Jerk x2 @ 70% of 1RM.
    Clean & Jerk x1 @ 85% of 1RM.
    Clean & Jerk x1 @ 90% of 1RM.
     
    Attempt a new Clean & Jerk 1RM.
     
    Time Limit: 20 Minutes
    Sunday
    Jul202014

    CrossFit 140702

    Group Warm-up:

    Complete individual warm-up prior to class.
    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:

    CrossFit for Hope and CrossFit Games Watch Party on SUNDAY!

    Mobility:

    5 Way Simple Shoulder Stretch

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

    Wod:

     
    10 rounds for time of:
     
    5 Pull-ups
    5 Push-ups
     
    Time Limit: 10 Minutes
     
    5 rounds for time of:
     
    10 GHD Sit-ups
    10 Back Extentions
     
    Time Limit: 10 Minutes
     
    2 rounds for time of:
     
    25 Wall Ball 20/14 lbs
    25 Box Jumps 24/20"
     
    Time Limit: 10 Minutes
    Rest as needed between couplets.