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    TallyCF: All things CrossFit
    Monday
    Mar242014

    Batman and Robin

    Individual Warm-up:

    Complete prior to class.

    Group Warm-up:

    The Olympic Warm-up
    3 rounds of 5-7 reps of:
    1. Power Snatch
    2. Squat Snatch
    3. Snatch Balance
    4. Power Clean
    5. Squat Clean
    6. Split Jerk

    Announcements/MOB:

    • What makes people fat?
    • Roll Out

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

    Wod:

    Batman and Robin
     
    In teams of 2 - One runs while the other partner works.
     
    Partner A: Run 400m
    Partner B: Hang Power Cleans + Jerks 135/95 lbs until A returns.
    Switch and repeat.
    Partner A: Run 400m
    Partner B: Hand Release Push-up until A returns.
    Switch and repeat.
    Partner A: Run 400m
    Partner B: Doubleunders AMRAP until A returns.
    Switch and repeat.
    Partner A: Run 400m
    Partner B: Sit-up AMRAP until A returns.
    Switch and repeat.
     
    Score total reps of all movements.
    26 Minute AMRAP
    Sunday
    Mar232014

    CrossFit Open 14.4

    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:

    • You MUST log your score on Games.CrossFit.com BEFORE you leave the gym. No Excuses!
    • Stretch: Wall Stretch

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

     

    • Rowing
    • Toes-to-Bars
    • Wall Ball
    • Clean
    • Muscle-up

     

    Wod:

    CrossFit Open 14.4
     
    14-Minute AMRAP:
     
    60 Calorie Row
    50 Toes-To-Bars
    40 Wall-Ball Shots, 20# / 14#
    30 Cleans, 135# / 95#
    20 Muscle-ups
     
    Thursday
    Mar202014

    Wall & Slam Ball

    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:

    • When will you score your 14.4 performance? (Answer: Before you leave the gym!)
    • Stretch: Hip

    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:

    10 Wall Ball 20/14 lbs 10'
    10 Slam Balls 25/15 lbs
     
    10 Minute AMRAP
    Wednesday
    Mar192014

    More L-Sits plus Skin-the-cat and Front Levers

    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:

    • Come to Beef O'Bradys to see 14.3 announcement!
    • Roll out

    Lift:

    Shoulder Press
    70%x5
    75%x3
    85%x1 AMAP
    Try to get 7 or more.

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

    Wod:

    3 L-Sit Ring Dip
    3 Skin-the-Cat 
    3 Front Lever
     
    10 Rounds NFT
    Wednesday
    Mar192014

    Levers

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