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    TallyCF: All things CrossFit
    Working Section
    Monday
    Aug182014

    Frantasy Land

    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

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Announcements:

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

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

    Wod:

    Frantasy Land
     
    21-15-9 reps of:
     
    Thrusters 95/65 lbs
    Pull-ups
     
    15-12-9 reps of:
     
    Thrusters 115/80 lbs
    Chest-to-bar Pull-ups
     
    12-9-6 reps of:
     
    Thrusters 135/95 lbs
    Bar Muscle-ups
     
    For time.
    Time Limit: 30 Minutes
    Sunday
    Aug172014

    Chasing Diane

    Warm-up:

    Complete individual warm-up prior to class.
    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:

    Quad/Hip Opener: Wall Stretch

    Announcements:

    The Wod for Dogs/End of Summer Party at Justified is Saturday August 23rd!

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

    • Deadlift
    • Handstand Push-up

    Wod:

    Chasing Diane
     
    Deadlift 60% 1RM
    Handstand Push-up
     
    21-15-9-5 reps for time.
    Time Limit: 20 Minutes
    Thursday
    Aug142014

    Double Grace

    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

    Mobility:

    Foam Roll: Quads, Hammies, Adductors and Abductors

    Announcements:

    Come See the Doc Today!

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

    Wod:

    Double Grace
     
    60 Clean & Jerks 135/95 lbs
     
    Time Limit: 15 Minutes
    Wednesday
    Aug132014

    The Open Test

    Warm-up:

    Complete individual warm-up prior to class.
    The CFJustified Warm-up
    3 rounds of 10-15 reps of:  
    1. Samson Stretch (15-30 seconds)
    2. Walking Lunge w/PVC Overhead
    3. Wall Climbs (5-7 reps)
    4. Hollow Body Rocks
    5. Burpees
    6. Ring Dips

    Mobility:

    Foam Rolling: Find the Pain

    Announcements:

    Ready for Personal Coaching? See Pat, Jon or Frankie to get started!

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

    Wod:

    The Open Test
     
    50 Wall Balls 20/14 lbs
    50 Doubleunders
    40 Box Jumps 24/20"
    40 Toes-to-Bar
    30 Chest-to-Bar Pull-ups
    30 Burpees
    20 Cleans 145/100 lbs
    20 Jerks 145/100 lbs
    10 Snatches 145/100 lbs
    10 Muscle-ups
     
    20 Minute AMRAP
    Tuesday
    Aug122014

    CrossFit Open 12.1

    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

    Mobility:

    Quad/Hip Opener: Wall Stretch

    Announcements:

    The Wod for Dogs/End of Summer Party at Justified is Saturday August 23rd!

    Lift of the Day:

    Test 1RM <3 or 7>
     
    Shoulder Press
    Low Bar Back Squat
    Deadlift
     
    Everyone else:
     
    3 Minute AMRAP
    Push Press 145/100 lbs
    3 Minute AMRAP
    Back Squat 50% of 1RM
     
    Either do a 1RM test for a movement or the AMRAP not both.

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

    Wod:

    CrossFit Open 12.1
     
    Burpees 7 Minute AMRAP 
     
    Must touch object 6" above reach
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