WOD Wednesday, 26 September 2012 00:00

Tabata “Bottom to Bottom” Squat

Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate-no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

If you haven’t done them before, Tabata is a time interval where you will do eight rounds as follows: 20 seconds of work, 10 seconds of rest. Your score for the squats will be the lowest number of reps performed in any one of the eight intervals.

WOD Demo from Paradiso Crossfit (courtesy of Again Faster Equipment):

http://media.crossfit.com/cf-video/CrossFit_WOD110910_AF_ParadisoTabataMile.wmv


WOD Tuesday, 25 September 2012 00:00

Resting 60 seconds between sets:

Deadlift 2-2-2-2-2-2-2-2-2-2

WOD Demo courtesy of Patriot Crossfit:

http://media.crossfit.com/cf-video/CrossFit_WOD110909_Deadliftx2Powell.wmv


WOD Monday, 24 September 2012 10:45

For time:


25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascents

Novice:

25 walking lunge steps

20 band assist pull-ups

25 box jumps, 20 inch box

25 tuck jumps

25 pushups

10 knees to elbow

30 kettlebell swings, 1 pood

30 situps

20 hang squat cleans, 1 pood kb

25-second Superman

30 wall ball shots, 10 pound ball

1 rope climb ascent

Rookie:

15 walking lunge steps

10 band-assisted pull-ups or jumping pull-ups

25 box jumps, 12” box

20 single unders

15 pushups

5 knees to elbows

15 kettlebell swings, smallest kb

15 situps

10 hang squat cleans, smallest kb

10-second Superman

15 wall ball shots, 6 pound ball

Scale each individual movement as needed.

WOD Demo from Crossfit.com:

http://media.crossfit.com/cf-video/CrossFit_WOD100922PatTaz.wmv


WOD Saturday, 22 September 2012 00:00

Thruster 3-3-3-3-3-3-3

Work up to your three rep max weight.

http://media.crossfit.com/cf-video/CrossFit_BBThrusters.wmv


WOD Friday, 21 September 2012 00:00

"Meadows"

For time:
20 Muscle-ups

25 Lowers from an inverted hang on the rings, slowly, with straight body and arms

30 Ring handstand push-ups

35 Ring rows

40 Ring push-ups

Substitution:

20 rings to chest with false grip

25 abmat situps

15 HSPU w/ knees on a box

20 ring rows

20 pushups

Here's a great demo on this WOD from Dusty Hyland of Dogtown Crossfit:

http://media.crossfit.com/cf-video/CrossFit_WOD110905_AF_MeadowsDustyHyland.wmv


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