Main Site Daily WODs

Tabata push-ups

Run 2 miles

Bottom-to-bottom Tabata squats

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Avoid lousy push-ups (see CFJ 7). For the Tabata squats, remain in the bottom position for the rest intervals, and immediately return to the bottom position after full extension. No resting at the top.

Wod Type: Main Site Daily WODs No Equipment (Home Wods)

Movements: Air Squat Run/Running

Air Squat Wods Run/Running Wods

Competitions:

Source: www.crossfit.com

Friday 160115

Friday 160115

5 rounds for time of:
25 GHD sit-ups
25 back extensions
15-foot legless rope climb, 5 ascents

Each rope climb should begin and end seated on the floor. Post time to comments.

Wod Type: Main Site Daily WODs

Movements: Back Extension/Hip Extension GHD Sit-Up Rope Climb

Back Extension/Hip Extension Wods GHD Sit-Up Wods Rope Climb Wods

Competitions:

Source: www.crossfit.com

Monday 160111

Monday 160111

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

Wod Type: Main Site Daily WODs

Movements: Back Squat Deadlift Strict Press (Shoulder Press)

Back Squat Wods Deadlift Wods Strict Press (Shoulder Press) Wods

Competitions:

Source: www.crossfit.com

Wednesday 160113

Wednesday 160113

21-15-9 reps of:
Dumbbell thrusters
L pull-ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try for each exercise to be completed unbroken.

Wod Type: Main Site Daily WODs

Movements: Pull-Up Thruster

Pull-Up Wods Thruster Wods

Competitions:

Source: www.crossfit.com

Saturday 160109

Saturday 160109

On an 8-minute running clock, perform 1 minute each of:
Squats
Push-ups
20-inch box jumps
Pull-ups
Inverted burpees
Wall-ball shots, 20-lb. ball
Burpees
Double-unders

Wod Type: Main Site Daily WODs

Movements: Air Squat Box Jump Burpee Double-Under Inverted Burpee Pull-Up Push-Up Run/Running Wall Ball Shot

Air Squat Wods Box Jump Wods Burpee Wods Double-Under Wods Inverted Burpee Wods Pull-Up Wods Push-Up Wods Run/Running Wods Wall Ball Shot Wods

Competitions:

Source: www.crossfit.com