CrossFit Tallahassee BlogWorkout of the Dayhttp://www.tallycf.com/blog/2014-03-19T00:00:05ZSquarespaceFor McGheehttp://www.tallycf.com/blog/2014/3/18/for-mcghee.htmlGreg Keeter2014-03-19T00:00:05Z2014-03-19T00:00:05ZIndividual 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:

  • What's your guess for 14.4?
  • Stretch: Hamstring

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

Wod:

McGhee
 
5 Deadlifts 275/190 lbs
13 Push-ups
9 Box Jumps, 24/20"
 
30 Minute AMRAP
Last on:05 12 10
 
 
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, GA. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. 
He is survived by his father Steven McGhee of Myrtle Beach SC, his mother Sherrie Battle McGhee, and his brother Zachary. 
]]>Push-uphttp://www.tallycf.com/blog/2014/3/18/push-up.htmlGreg Keeter2014-03-18T23:01:00Z2014-03-18T23:01:00Z

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]]>Deck of Cardshttp://www.tallycf.com/blog/2014/3/17/deck-of-cards.htmlGreg Keeter2014-03-17T23:00:52Z2014-03-17T23:00:52ZIndividual Warm-up:
Complete prior to class.

Group Warm-up:

Partner Row 1,500m alternate with:
10 Sit-ups, 12 Kettlebell Swings, 14 Back Extension

Announcements/MOB:

  • Are you getting enough protein in your diet?
  • Roll out: Shoulders & Upper Back

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

Wod:

Deck of Cards
 
Flip over playing cards one at a time.  
The suit represents the movement.
 
Hearts = Burpees
Diamonds = Sit-ups
Spades = Kettlebell Swing - you choose the weight
Clubs = Air Squats
 
The number on the card represents the number of reps. 
All face cards are 10 reps. 
Aces are 20 reps.
For time.
Time Limit: 20 Minutes
]]>CrossFit Games Open 14.3http://www.tallycf.com/blog/2014/3/16/crossfit-games-open-143.htmlGreg Keeter2014-03-17T00:00:16Z2014-03-17T00:00:16ZIndividual 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 14.3 score on Games.CrossFit.com before you leave the gym!
  • Roll out: Hamstrings

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

  • Deadlift
  • Box Jumps

Wod:

CrossFit Open 14.3
 
8-Minute AMRAP:
 
10 Deadlifts, 135# / 95#
15 Box Jumps, 24" / 20"
15 Deadlifts, 185# / 135#
15 Box Jumps, 24" / 20"
20 Deadlifts, 225# / 155#
15 Box Jumps, 24" / 20"
25 Deadlifts, 275# / 185#
15 Box Jumps, 24" / 20"
30 Deadlifts, 315# / 205#
15 Box Jumps, 24" / 20"
35 Deadlifts, 365# / 225#
15 Box Jumps, 24" / 20"
 
]]>Cindy Variationhttp://www.tallycf.com/blog/2014/3/13/cindy-variation.htmlGreg Keeter2014-03-14T00:00:46Z2014-03-14T00:00:46ZIndividual 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 do 14.3?
  • Stretch: Wall Stretch

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

  1. Strict Pull-up x5
  2. Burpee x10
  3. Air Squat x15

Wod:

5 Strict Pull-ups
10 Burpees
15 Air Squats
 
10 Minute AMRAP
 
Followed by:
 
Jump Rope 5 Minute AMRAP
]]>Squatting Air or the Air Squathttp://www.tallycf.com/blog/2014/3/13/squatting-air-or-the-air-squat.htmlGreg Keeter2014-03-13T23:00:37Z2014-03-13T23:00:37Z

]]>Oly EMOMhttp://www.tallycf.com/blog/2014/3/12/oly-emom.htmlGreg Keeter2014-03-13T00:00:44Z2014-03-13T00:00:44ZIndividual 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!
  • Simple 5-way Shoulder Stretch

Lift:

Shoulder Press
70%x3
80%x3
90%x3x3

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

  1. Squat Clean x5
  2. Front Squat x5
  3. Hang Squat Snatch x5
  4. Overhead Squat x5

Wod:

1 Hang Squat Clean @ 70% of Snatch 1RM
2 Front Squats @ 70% of Snatch 1RM
1 Hang Squat Snatch @ 70% of Snatch 1RM
2 Overhead Squats @ 70% of Snatch 1RM
 
15 Minute EMOM
Score total reps.
]]>Snatchhttp://www.tallycf.com/blog/2014/3/12/snatch.htmlGreg Keeter2014-03-12T23:00:39Z2014-03-12T23:00:39Z

]]>For Mr. Joshuahttp://www.tallycf.com/blog/2014/3/11/for-mr-joshua.htmlGreg Keeter2014-03-12T00:00:38Z2014-03-12T00:00:38ZIndividual Warm-up:
Complete prior to class.

Group Warm-up:

  1. Walk: Inside, Outside, Heel, toe
  2. Agility Ladder x5
  3. Pacer Run 400m
  4. Banded Good Mornings x15

Announcements/MOB:

  • What's your guess for 14.3?
  • Roll out: Hamstrings

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

Wod:

MR. JOSHUA
 
Run 400m
30 GHD Sit-ups
15 Deadlift 250/175 lbs
 
Five rounds for time.
Time Limit: 45 Minutes
Last on: 07 22 10
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. 
He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
]]>Kettlebell Snatches and Goblet Squatshttp://www.tallycf.com/blog/2014/3/10/kettlebell-snatches-and-goblet-squats.htmlGreg Keeter2014-03-11T00:00:38Z2014-03-11T00:00:38ZIndividual 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:

  • What's a carb?
  • Roll out: Shoulders & Upper Back

Lift:

Back Squat
70%x3
80%x3
90%x3x3

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

  1. L-Sit Pull-up x5
  2. Kettlebell Snatch x20
  3. Goblet Squat x15

Wod:

5 L-Sit Pull-ups
10 Kettlebell Snatch (left hand) 24/16kg
10 Kettlebell Snatch (right hand) 24/16kg
15 Goblet Squats 24/16kg
 
15 Minute AMRAP
Last on: 08 21 13
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