Big Thompson CrossFit WOD 16.1.11

CrossFit

Strength/Skill

Bench Press 4×1 @ 90%

W.O.D.

Tabata #1, 8 rounds of :30 seconds work, :20 seconds rest

Hand Stand Push Ups

No rest period between tabata’s

Tabata #2, 8 rounds of :30 seconds work, :20 seconds rest

Sit Ups

Coaches Intent: Bench Heavy, then choose your number or pace wisely and stick with it.

Boot Camp

W.O.D.

(7:30 am, Monday, Wednesday, Friday)

Tabata Mash Up, 24 rounds of :30 seconds work/:30 seconds rest

Ring Rows

Sit Ups

Air Squats

Just like a regular Tabata, but perform the 3 movements in order and repeat 8 times. Hint; try to hold the same repetition count for all 3 movements. The sum of the 3 will be your score.

Ivan