Latest Wods

Sunday 121216

"Tabata This!"

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 minute

Tabata Pull-up

Rest 1 minute

Tabata Push-up

Rest 1 minute

Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Saturday 121215

Complete as many rounds and reps as possible in 12 minutes of:

155 pound Deadlift, 15 reps

15 Deficit push-ups, hands on 25 pound plates

15 Box jumps, 24" box

Thursday 121213

For time:

50 Medicine ball cleans, 20 pound ball

15 foot Rope climb, 5 ascents

40 Medicine ball cleans, 20 pound ball

15 foot Rope climb, 4 ascents

30 Medicine ball cleans, 20 pound ball

15 foot Rope climb, 3 ascents

20 Medicine ball cleans, 20 pound ball

15 foot Rope climb, 2 ascents

10 Medicine ball cleans, 20 pound ball

15 foot Rope climb, 1 ascent

Wednesday 121212

Zercher squat 2-2-2-2-2-2-2-2-2-2 reps

Tuesday 121211

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:

100 pound Dumbbell snatch, 10 reps

200 foot Sprint

Sunday 121209

Five rounds for time of:

275 pound Deadlift, 7 reps

30 Squats

7 Handstand push-ups

Saturday 121208

Row 5K

Friday 121207

For time:

95 pound Overhead squat, 30 reps

7 Muscle-ups

95 pound Overhead squat, 20 reps

5 Muscle-ups

Wednesday 121205

Clean 3-3-3-3-3-3-3 reps

Tuesday 121204

Five rounds for time of:

50 Double-unders

185 pound Push jerk, 10 reps

Rest 1 minute