WOD Monday, 01 October 2012 00:00
Strength WOD: 3X5 Back Squat. We are looking for the heaviest weight you can use for five reps.
Rest 5-10 minutes and MOBILIZE!
15 foot rope climb, 5 ascents
145 pound clean and jerk, 5 reps
15 foot rope climb, 4 ascents
165 pound clean and jerk, 4 reps
15 foot rope climb, 3 ascents
185 pound clean and jerk, 3 reps
15 foot rope climb, 2 ascents
205 pound clean and jerk, 2 reps
15 foot rope climb, 1 ascent
225 pound clean and jerk, 1 rep
Women’s RX weight: 115/125/135/145/155
Advanced Men’s Weight: 145/155/165/175/185
Advanced Women’s Weight: 85/95/105/115/125
Novice Men’s Weight: 95/105/115/125/135
Novice Women’s Weight: 55/65/75/85/95
Rookie Weight: 35/40/45/50/55
If you are unable to do rope climbs, pull-ups will be substituted.
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):
WOD Tuesday, 25 September 2012 00:00
Resting 60 seconds between sets:
WOD Demo courtesy of Patriot Crossfit: