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: 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 (93) 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 (13) 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 (12) Plank Hold (Weighted) (2) Power Clean (26) Power Snatch (20) Pull-up (117) Pull-up (Chest-to-bar) (23) 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 (38) Toes-through-Rings (3) Toes-to-bar (25) Turkish Get-up (25) Volume Work (3) Walking Lunge (25) Walking Lunge (Weighted) (9) Wall Ball (54) Wall Climb (7) Wallball (2) Yoke Walk (2)
« 04 19 12 Thursday Offsite WOD | Main | 04 17 12 Tuesday Offsite WOD »
Wednesday
Apr182012

04 18 12 Wednesday Offsite WOD

DateWednesday, April 18, 2012 at 3:00AM

Today's WOD:

2 Minutes of each movement:

Sit-ups  (Use abmat or rolled towed under curve of back, butterfly legs, soles of feet together)

Elevated Push-ups (feet elevated 10-18", keep core tight, body rigid, chest touches ground-full range of motion!)

Run ("pose running" posture,  lean, pull )

2 Rounds for total reps and distance

*added challenge:  Find a pool and swim laps.  Swim to your ability level.

note:  some links are causing the app to crash.  Please go directly to our web site at cftally.com to get all the links.  We apologize for this problem.

Warm-up: (2 rounds of 15 reps)

Jumping Jacks
Shoulder Stretch/Mobility
Push-ups (5 reps)
Walking Lunge 15 Steps
Samson Stretch (hold 10 sec. ea. leg)
Squat (hold at bottom on rep #15 for 10 seconds)
Today's Quote: A life lived with integrity - even if it lacks the trappings of fame and fortune is a shinning star in whose light others may follow in the years to come. 
Denis Waitley 

Weighted Option:  none today

 

AuthorGreg Keeter | CommentPost a Comment |

PrintView Printer Friendly Version

Reader Comments

There are no comments for this journal entry. To create a new comment, use the form below.

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.