TODAY’S WOD

DEADLIFT

5 rep MAX (try to add at least 5lb to 1/22/10)

 

then

 

Rx’d

AMRAP (as many rounds as possible) in 15 minutes:

15 AbMat Sit Ups

250 meter Row

 

SCALED (an example of how we might scale today’s WOD for your current fitness level)

AMRAP in 10 minutes:

15 AbMat Sit Ups

250 Meter Row

 

BEGINNER

AMRAP in 10 minutes:

10 AbMat Sit Ups

150 Meter Row

TODAY’S WOD

“THE BEAR“  please click to watch the video to understand how the workout works!

Rx’d

5 rounds:

Each round consists of 7 sets of:

Power Clean

Front Squat

Push Press bar from front shoulders to shoulders behind the head, include full lockout overhead

Back Squat

Push Press from behind the head to in front

(during each round you must not set the bar down, the powercleans are touch and go to the ground, you can rest as needed during a round you just can’t set the bar down!    REST AS NEEDED BETWEEN ROUNDS, Pick a challenging weight and see if you can increase the weight each round!  Log your results to the comments for this post

 

SCALED (an example of how we might scale today’s WOD for your current fitness level)

4 or 5 Rounds:

Each round consists of 5 sets

Use same movements as Rx’d , use a challenging weight and try to increase the weight each round

 

BEGINNER

4 Rounds:

Each round consists of 3 Sets

 

TODAY’S WOD (workout of the day)

SNATCH

1-1-1-1-1-1-1 reps ( seven attempts at one rep max)

then

 

TABATA ROW:

Set rower to count calories. With a continuously running clock row all out for 20 seconds followed by a 10 second rest, that’s one round.  Do eight rounds.  Total calories rowed in the eight rounds is your score. 

The traditional way to score a tabata workout would have your lowest scoring round as your score, this helps to keep folks honest and keep you from letting off for a round to recover.  Since we don’t have cheaters  or sandbaggers I’ve found it’s more useful to see the progress of a cumulative score over time.

Here’s a nice tabata clock you can use to do any tabata workout.  Tabata is a great way to blast out an intense interval workout.  You can use it for just about any work you can do for time.  CrossFit Footbal recently had a sledgehammer swing Tabata WOD.  NICE!

 

CHEERS TO T.C. who killed the Tabata Row today with a cumulative 51 !

TODAY’S WOD (workout of the day)

BACK SQUAT

5-5-5 reps (try to add 5lbs to 1/18/10)

 

SHOULDER PRESS

5-5-5 reps

TODAY’S WOD

DEADLIFT

5 rep max (attempt to add at least 5lb to 1/15/10)

 

then

 

Rx’d

AMRAP (as many rounds as possible) in 15 minutes:

20 Kettlebell swings 52lb

10  Burpees

 

Scaled (an example of how we might scale today’s WOD for your current fitness level)

AMRAP in 10 minutes:

15 Kettlebell swings 18lb to 32lb

5 Burpees

 

Beginner

AMRAP in 10 minutes:

10 Kettlebell swings 9lb to 18lb

3 Burpees