Big Thompson CrossFit WOD 15.11.12

CrossFit

Strength/Skill
Narrow Grip Bench Press 5×5 @ 55% (Bench Press)
W.O.D.
“Basic Body Weight Day”
Tabata (:20 Seconds Work, :10 Seconds Rest, for 8 Rounds)
Hand Release Push Ups
Rest 1:00 minute
Tabata (:20 Seconds Work, :10 Seconds Rest, for 8 Rounds)
In & Outs 10lbs all
Rest 1:00 minute
2:00 minutes Max Effort
Jumping Lunges (each leg = 1 rep, hips must open up top)

Score as Traditional Tabata, lowest repetitions in any round is your score.
T1+T2+Max Reps=score

Plan accordingly

Boot Camp

W.O.D.
(7:30 am, Tues./Thurs.)
Complete For Time
2500 Row
*For every 2 minutes (on the clock, not the rower) stop and perform 5 burpees
Coaches this WOD will take longer than you think. Start on time. Athletes keep a solid mid-line pace.

Box jump tabata