WOD 07/31/12

MWOD: Foam roller to quads/IT Bands x 3 min, each side
                Hip flexor stretch x 2 min, each side

WOD: Tabatas:
           Bottom-to-bottom squats
           Rest 1 minute
           Deadlifts (95/65 lbs)
           Rest 1 minute
           Target jumps (target is at 12″ above max standing overhead reach)

For twenty seconds do as many reps of the assigned exercise as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise.
The score is the least number of reps for any of the eight intervals.

WOD 06/14/12

Skill work: isometric holds(1 minute each): plank, bottom of squat, bar hang, V-sit

WOD: “Tabata’s”
Row (Count calories)
1 min rest
10 meter sprints
1 min rest
Double unders

Tabata Intervals,  20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number of reps (or calories) in each of the eight intervals.

Compare to 08/05/11.

WOD 08/05/11

“Tabata’s”
Row (Count calories)
1 min rest
10 meter sprints
1 min rest
Double unders

Tabata Intervals,  20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number of reps (or calories) in each of the eight intervals.

WOD 06/20/11

MWOD:
Anterior ankle/shin mobility work

Tabatas:
-Double Unders
-20 meter sprint

What are Tabatas?

You will perform 20 seconds on, 10 seconds off for a total of 8 30 second rounds for each of the above exercises.  Your goal is to maintain the highest number of reps possible until your last round.

WOD 02/16/10

Tabata Box jumps
then you have 5 min to do as many Muscle ups as you can.

Note: Remember, CrossFit is scalable to your ability level. Don’t be afraid and avoid a workout that has a movement that you don’t think we can do.  Come to class, learn new techniques and as your knowledge grows, so will your abilities and strength.  Avoiding it just keeps you in the same position.

WOD 12/22/10

Tabata’s
Push ups
Sit ups

Tabata Intervals,  20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number of reps in each of the eight intervals.

Here’s is a Great timer to get you through the WOD

We will be closed for the next ten days from 12/17/10 – 12/27/10 for Christmas break so workouts will be posted that you’ll be able to do at home. On the 28th we’ll be open for our 6 pm class.

WOD 12/06/10

First Technique drills with Isometric Holds
Squat
Plank
Handstand
Then…

Tabata’s!!!
Pull ups
Paralette pass through
Sit ups

Tabata Intervals,  20 seconds of work followed by 10 seconds of rest repeated 8 times. Each exercise is scored by the weakest number of reps in each of the eight intervals.

Be sure to congratulate Caden on his first Muscle up! (turn off HD for a better video)

Caden’s 2nd Muscle up ever from Jesse Hickey on Vimeo.