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    TallyCF: All things CrossFit
    Monday
    Sep222014

    Say it With Ya Chest

    Warm-up:

    1. Power Skip 200m 
    2. 10 Front Squats 
    3. 10 Rack Delivery Squat Cleans
    4. 7 High Hang Squat Cleans
    5. 10 Jerk Balance 
    6. 7 Clean & Jerk

    Mobility:

    Quad Stretch/Hip Opener

    Announcements:

    Personal Coaching and Private Foundations!

    Lift:

    15 Minute EMOM:
    1. Minute 1-5 High Hang Squat Clean + Push Press 65%
    2. Minute 6-10 Hang Squat Clean + Push Jerk 75%
    3. Minute 11-15 Squat Clean + Split Jerk 80%

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

    Wod:

    Say it With Ya Chest
     
    7 Hang Power Cleans 135/95#
    9 Chest to Bar Pull-ups 
     
    7 Minute AMRAP
    Sunday
    Sep212014

    George Clooney

    Warm-up:

    1. Row 300m 
    2. 5 Wide grip Push Press off back
    3. 7 Snatch Balance
    4. 7 High Hang Squat Snatch
    5. 7 Hang Squat Snatch
    6. 7 Squat Snatch

    Mobility:

    15 Squat Therapy w/PVC

    Announcements:

    Athletes for Aislinn! Buy a Raffle ticket!

    Lift:

    15 Minute EMOM:
    1. Minute 1-5 High Hang Squat Snatch 65%
    2. Minute 6-10 Hang Squat Snatch 75%
    3. Minute 11-15 Squat Snatch 80%

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

    Wod:

    George Clooney
     
    3 Rounds of:
     
    10 High Hang Squat Snatch 95/65 lbs
    15 Bar Facing Burpees 
     
    For time.
    Time Limit: 7 Minutes
    Thursday
    Sep182014

    Chesticles 2.0

    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 w/PVC Overhead
    5. Handstand Push-up (5-7 reps)
    6. Strict Pull-up (5-7 reps)

    Mobility:

    5 Way Simple Shoulder Stretch

    Announcements:

    See the Doc Today @ 3:30!

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

    Wod:

    Chesticles 2.0
     
    1 minute to complete 10 bench press @ 135/95 lbs
    1 minute rest
    2 minutes to complete 20 bench press @ 185/130 lbs
    2 minutes rest
    3 minutes to complete 30 bench press @ 225/155 lbs
    3 minutes rest
    4 minute amrap bench press @ 275/190 lbs
     
    If you fail to complete the work in the allotted time finish the round and mark the additional time needed to complete the set.  This marks the end of the wod.  For example — if you are in the set of 30 reps and 3:00 passes when you’re at rep 23 then keep working until you hit rep number 30.  Note the overall time needed to complete the set.  You do NOT advance to the 4 minute amrap.
    Wednesday
    Sep172014

    Snatch Complex

     

    Warm-up:

    Partner Row 1,500m, 250m turns
     
    Alternate with:
     
    25 Sit-ups or 10 GHD Sit-ups

    Mobility:

    Foam Rolling: Find the Pain

    Announcements:

    Yoga @ Noon Saturday & Sunday

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

    Wod:

    Snatch Complex
     
    5 Rounds of 5 reps. NFT
    Start with a light weight then add weight every round.
    If you drop the bar during a round 5 burpees.
     
    1x Snatch Complex = 
     
    Hang Power Snatch 
    Hang Power Snatch + Overhead Squat
    Hang Squat Snatch
    Snatch (full squat snatch from ground)

     

    Tuesday
    Sep162014

    Kelly

    Warm-up:

    Pacer Run 400m
    Musical Medicine Ball

    Mobility:

    Foam Roll: Quads, Hammies, Adductors and Abductors

    Announcements:

    Never Too Strong September 27-28. There are still spots available!

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

    Wod:

    Kelly
     
    Run 400m
    30 Box Jumps 24/20"
    30 Wall Balls 20/14"
     
    5 Rounds for time.
    Time Limit: 30 Minutes
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