About Us
TallyCF Social Media
Follow us on Twitter

Request More Information

TallyCF: All things CrossFit

CrossFit Journal: The Performance-Based Lifestyle Resource

CrossFit Kids

TallyCF: Stuff We Like and Use
TallyCF Feeds
TallyCF Friends
TallyCF Photos
TallyCF: Movements We Do
2011 Games WOD (8) Any Way Overhead (5) Athlete's Choice (47) Atlas Stone (Over Shoulder) (3) Back Extension (2) Back Lever (9) Back Squat (92) Bear Crawl (2) Bench Press (40) Box Jump (86) Burgener Warm-up (6) Burpee (50) Burpee (Bar-facing) (7) Burpee Box Jump (3) Burpee Long Jump (2) Burpee Pull-up (3) Burpee Side Jump (3) Burpee Tuck Jump (2) Carioca (3) Chin-up (9) Chin-up (Strict) (4) Clean (13) Clean & Jerk (37) CrossFit Basketball (2) Deadlift (118) Deadlift (Snatch-Grip) (2) Deadlift (Stiff-legged) (2) Dodge Ball (12) Doubleunder (135) Dumbbell Manmaker (4) Dumbbell Press (4) Dumbbell Thruster (2) Dumpster Dash (7) Farmer's Walk (3) Fitness Assessment (6) Front Lever (11) Front Squat (26) Games Wod (11) Girl WOD (72) Glute Ham Raises (28) Handstand Push-up (60) Handstand Push-up (EROM) (9) Handstand Walk (8) Hang Power Clean (25) Hang Power Snatch (14) Hang Squat Clean (3) Hero WOD (71) Hip Extension (25) Hollow Body Rocks (12) Inverted Hold (5) Jump Rope (53) Jump Rope (Alternate Leg) (3) Jump Rope (Single Leg) (2) Kettlebell Press (2) Kettlebell Push Press (2) Kettlebell Sit-ups (Twists) (2) Kettlebell Snatch (12) Kettlebell Sumo Deadlift High Pull (3) Kettlebell Swing (72) Kettlebell Swing (One Arm) (4) Kettlebell Swing (Power) (5) Kettlebell Thruster (2) Kettlebell Twists (2) Knees-to-elbow (38) Leg Lift (2) L-Sit (3) L-Sit (Ring) (2) L-Sit Hold (2) Medicine Ball Clean (15) Muscle-up (52) Named WOD (49) Obstacle Course (2) Overhead Squat (33) Overhead Walk (2) Partner Ball Throw Sit-up (2) Partner WOD (9) Personal Challenge Work (53) Pistol (11) Plank Hold (Weighted) (2) Power Clean (26) Power Snatch (20) Pull-up (117) Pull-up (Chest-to-bar) (22) Pull-up (Jumping) (11) Pull-up (L-Sit) (15) Pull-up (Strict) (15) Pull-up (Weighted) (18) Push Jerk (27) Push Jerk (Behind-the-Neck) (3) Push Press (55) Push-up (80) Push-up (Clapping) (6) Push-up (Diamond) (5) Push-up (Elevated) (7) Push-up (EROM) (2) Push-up (Hand Release) (16) Push-up (One Arm) (5) Push-up (Ring) (8) Push-up (To Row) (2) Push-up (Weighted) (6) Reverse Hyper (15) Ring Dip (59) Ring Dip (Weighted) (4) Ring Handstand Push-up (4) Ring Row (4) Roll out: Shoulders & Arms (6) Rollout: Legs (50) Rollout: Shoulders & Upper Back (61) Rope Climb (33) Row (105) Run (238) Run (Sprint) (4) Run (w/ Medicine Ball) (2) Run Backward (9) Shoulder Press (62) Shoulder-to-Overhead (2) Sit-up (71) Sit-up (Behind head) (2) Sit-up (GHD Weighted) (2) Sit-up (GHD) (77) Sit-up (V) (3) Sit-up (Weighted) (9) Skin-the-cat (33) Skip (3) Slam Ball (16) Sled Run (14) Sledgehammer (2) Snatch (36) Snatch (Split) (2) Snatch Balance (7) Split Jerk (12) Sprints (12) Squat (50) Squat Clean (9) Squat Hold (3) Squat Jump (2) Step-ups (3) Stretch & Roll: Athletes' Choice (70) Stretch: Athlete's Choice (4) Stretch: Hamstring (89) Stretch: High Hammie (6) Stretch: Hip (33) Stretch: Plantar Fasciitis (6) Stretch: Simple Five Way Shoulder (97) Stretch: Smoked Lower Back (10) Stretch: Trainer's Choice (2) Stretch: Wall Stretch (5) Sumo Deadlift (3) Sumo Deadlift High Pull (36) Superman (3) Tabata (40) Team WOD (5) Thruster (37) Toes-through-Rings (3) Toes-to-bar (24) Turkish Get-up (25) Volume Work (3) Walking Lunge (25) Walking Lunge (Weighted) (9) Wall Ball (53) Wall Climb (7) Wallball (2) Yoke Walk (2)
« He'll Chew you up! | Main | How fast is your Fran? »
Tuesday
Jul212009

An "easy" workout

DateTuesday, July 21, 2009 at 12:37PM

Some future CrossFitters . . .

Today's WOD: 

22 Glute-ham sit-ups

18 Walking Lunge Steps

12 Ring Dips

5 Rounds for time

Skill: Handstand Practice

Warm-up: 

  1. Run 1 Lap>>>
  2. L Pull-up
  3. Burgener Warm-up
  4. Doubleunders
  5. Samson Stretch
  6. Ring Pull-up
  7. Medicine Ball Clean

2 Rounds of 8 Reps

Morning Crew Results:

LaNedra 12:06 Scaled

Kevin 13:43 Scaled

David 12:52 Scaled

Evan 16:03 Scaled

Suzanne 11:07 Scaled

Laura 9:38 Scaled

 

Afternoon Crew Results:

Teresa 13:24 Scaled

Seth 11:29 Scaled

Tyler 11:18 Scaled

Shaun 14:19

Brian 13:28 Scaled

Catherine 9:26 Scaled

Chase 9:15 Scaled 

Nick 9:11 Scaled

 Shaun performed the only unscaled WOD of the day!  Way to go Shaun!

 

Comment3 Comments | | | Print ArticlePrint Article

PrintView Printer Friendly Version

EmailEmail Article to Friend

Reader Comments (3)

Nick was on track to do it unscaled....if he hadn't done the back to back ring dips and bench press last week.

July 22, 2009 | Unregistered CommenterShaun

My chesticles might never be the same. Good news is all the swelling makes me look buff.

July 22, 2009 | Unregistered CommenterNick

We all feel so bad for your "chesticles" Nick. Let us know if we can help swell any other muscles!!

July 22, 2009 | Unregistered CommenterTeresa

PostPost a New Comment

Enter your information below to add a new comment.

My response is on my own website »
Author Email (optional):
Author URL (optional):
Post:
 
Some HTML allowed: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <code> <em> <i> <strike> <strong>

Notify me of follow-up comments via email.