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    TallyCF: All things CrossFit
    Sunday
    Jun292014

    Amanda

    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:

    Sign up now for the Never Too Strong Seminar on Sept 27-28. Its $149!

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Lift:

    Back Squat
    70%x5
    75%x3
    85%x1 AMAP
    Try to get 7 or more.

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

    Wod:

    Amanda
     
    Muscle-ups
    Squat Snatch 135/95lbs
     
    9, 7, and 5 reps for time.
    Time Limit: 15 Minutes
    Thursday
    Jun262014

    Running the Bench

    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:

    Bring-a-Friend Wod Saturday!

    Mobility:

    5 Way Simple Shoulder Stretch

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

    Wod:

    Running the Bench
     
    Bench Press @ 60% of Bench Press 1RM
    10-9-8-7-6-5-4-3-2-1
     
    After each bench press round run 200m.
    Time Limit: 22 Minutes
    Thursday
    Jun262014

    Bench Press

    Wednesday
    Jun252014

    Are you feeling bearish?

    Warm-up:

    Complete individual warm-up prior to class.
    The Partner Row/Sit-up Warm-up
    Partner Row 1,250m
    Alternate with:
    25 Sit-ups or 10 GHD Sit-ups

    Announcements:

    Sleep is where you recover. Don't underestimate its effect on your performance and overall results.

    Mobility:

    Foam Rolling: Find the Pain

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

    Wod:

    Bear Complex 125/85 lbs
     
    Power Clean
    Front Squat
    Push Press
    Back Squat
    Push Press
     
    5 Rounds of 7 reps for one set of each movement.
    Rest between rounds but not during a round, even to regrip.
    If you drop the bar during the round perform 10 burpees.
    Time Limit: 30 Minutes
    Tuesday
    Jun242014

    "No Rep" Cindy

    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:

    If you don't eat enough protein you are wasting effort!

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Lift:

    Back Squat
    2x3 @ 70% of 1RM
    1x3 & 75% of 1RM
    5x3 @ 85% of 1RM

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

    Wod:

    "No Rep" Cindy
      
    5 Pull-ups  
    10 Push-ups 
    15 Squats
     
    10-Minute AMRAP
    Every athlete has a judge.
    Strict "competition" movement standards apply.
    No Rep means you cannot count the rep in question.
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