Please enable javascript, or click here to visit my ecommerce web site powered by Shopify.
TallyCF Social Media
Follow us on Twitter
Request More Info

Text for More Info

Text TallyCF to CROSS (27677)

When the reply arrives, click and fill the form out.

Then get ready to answer your phone!

This form does not yet contain any fields.
    TallyCF: All things CrossFit

    Entries in Front Squat (47)

    Tuesday
    Nov192013

    Variation is good!

    Today's Lift:

    Front Squat
    50% of Back Squat 1RM x7 Reps x2 Sets
    55% of Back Squat 1RM x7 Reps x1 Set
    65% of Back Squat 1RM x7 Reps x5 Sets

    Today's WOD:

    3 Behind the Neck Split Jerks  @ 70% of Snatch 1RM
    5 Power Snatches @ 70% of Snatch 1RM
    7 Strict Handstand Push-ups
     
    7 Rounds for time.
    Time Limit: 16 Minutes

    Warm-up:

    1. Partner Row 1,500m
    2. Alternate Row with alternate thrusters & behind the neck thruster w/bar x6

    MOD:

    • Behind the Neck Split Jerk
    • Power Snatch
    • Strict Handstand Push-up

    Post-WOD:

    Stretch & Roll: Athlete's Choice

    Tallahassee CrossFit Athlete Results:

     

    Wednesday
    Nov132013

    Here's something new!


    Today's 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
    2 Tarzan Pull-ups EMOM
     
    12 Minute AMRAP
     
    Immediately Following:
     
    Run 800m for time.

    Warm-up:

    1. Walk: Inside, Outside, Heel, Toe
    2. Agility Ladder x5
    3. Pacer Run 400m
    4. Hang Squat Clean w/bar x10
    5. Front Squat w/bar x10

    MOD:

    • Hang Squat Clean
    • Front Squat
    • Tarzan Pull-up
    • Pose Running

    Post-WOD:

    Stretch: Hamstring

    Tallahassee CrossFit Athlete Results:

     

    Thursday
    Oct172013

    Two AMRAPs, That is all!

    Today's WOD:

    10 Overhead Squats 135/95 lbs
    50 Doubleunders
     
    3 Rounds for time.
    Time Limit: 12 Minutes
     
    Followed by:
     
    7 Front Squats @ 115/75 lbs
    12 Box Jumps 24/20"
     
    9 Minute AMRAP

    Warm-up:

    1. Jump Rope 3 Minutes
    2. Shoulder ROM x3
    3. Front Squat w/bar x10
    4. Squat Jump x10

    MOD:

    • Overhead Squat
    • Doubleunder
    • Front Squat
    • Box Jump

    Post-WOD:

    Roll out: Legs

    Tallahassee CrossFit Athlete Results:

     

    Monday
    Oct142013

    The Bear

    Today's WOD:

    Bear Complex
     
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press
     
    5 Rounds of 7 sets of each movement.
    Work up to your max.
    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

    Warm-up:

    Run 400m
    1 Minute Bar Work:
    1. Power Clean
    2. Front Squat
    3. Push Press

    MOD:

    • Power Clean
    • Front Squat
    • Push Press

    Post-WOD:

    Stretch & Roll: Athlete's Choice

    Tallahassee CrossFit Athlete Results:

     

    Tuesday
    Sep242013

    Cindy? I hardly recognize you!

    Today's Lift:

    Shoulder Press
    55% x7 reps
    65% x7 reps
    75% x7x2 sets
    If last week you did 2 or less or more than 7, you get 3 attempts at a 1RM.

    Today's WOD:

    5 Strict Pull-ups
    10 Clapping Push-ups
    15 Front Squats w/bar
      
    20 Minute AMRAP

    Warm-up:

    1. Burpee x10
    2. Shoulder Swing x10
    3. Push-up x10
    4. Front Squat x10 w/bar

    MOD:

    • Shoulder Press
    • Strict Pull-up
    • Clapping Push-up
    • Front Squat

    Post-WOD:

    Stretch: Simple 5-Way Shoulder

    Tallahassee CrossFit Athlete Results: