Big Thompson CrossFit WOD 15.9.22

CrossFit

Strength/Skill
Bench Press 4×3 @ 80%
W.O.D.
Tabata Trio

Traditional Tabata (8 rounds of 20 seconds of work, 10 seconds of rest)
Push Ups (Score lowest repetitions of any one round)
Rest 1 minute
Traditional Tabata (8 rounds of 20 seconds of work, 10 seconds of rest)
Sit Ups (Score lowest repetitions of any one round)
Rest 1 minute
Traditional Tabata (8 rounds of 20 seconds of work, 10 seconds of rest)
Burpees (Score lowest repetitions of any one round)
Final Score Total of all 3 Tabatas

Boot Camp

Boot Campers we are going to perform a little “test-retest” this week and see how your “gains” have been progressing. This weeks WOD’s will be Repeat WODs from earlier this year. Hope you all have fun and remember your previous scores or “feelings” about the WODs.

The first Boot Camp WOD was on Tuesday 6/23/15. That’s exactly 3 months ago. I know you are all ready!

W.O.D. (This was the first BC WOD!)
(7:30 am, Tues./Thurs.)

Complete For Time
400 Run
10 Push Ups
10 Sit Ups
10 Air Squats
400 Run
9 Push Ups
9 Sit Ups
9 Air Squats
400 Run
8 Push Ups
8 Sit Ups
8 Air Squats
400 Run
7 Push Ups
7 Sit Ups
7 Air Squats

And Continue Counting Down
Until You Complete the Round of 1’s

400 Run
1 Push Ups
1 Sit Ups
1 Air Squats
*45 Minute Time Cap

Megan is back!