Tabata Christmas Style

Today's WOD:

Tabata Christmas Style

  

Reindeer Ring Dips

Santa Squats 

Polar Bear Push-ups

Snowman Sit-ups

  

Rest 1 minute between tabatas.

Score is the total number of reps.

Warm-up:

2 Rounds of:

1. Shoulder Swing x10
2. Squat x10
3. Push-up x5
4. Walking Lunge x20 steps
5. Ring Dip x5

MOD:

• Ring Dip
• Squat
• Push-up
• Sit-up

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

 

Up is the word of the day.

Lift:

Deadlift

65% x5 reps

75% x5 reps

85% x5 or more reps

Today's WOD:

Volume Work 20 Minutes

Muscle-up

  

Last on: 10 09 12

  

Followed by:

  

Followed by: Tabata Sit-ups

  

Last on: 08 07 12

Warm-up:

Jump Rope 2 Minutes

2 Rounds of:

Shoulder Swing x15

Ring Dip x10

Ring Row x10

MOD:

• Deadlift
• Muscle-up
• Sit-up

Post-WOD:

Stretch: Simple Five Way Shoulder

Tallahassee CrossFit Athlete Results:

Wow! You guys can sure do some sit-ups! Among other things.

Today's WOD:

How Well Can You Move Your Body?

 

Max Push-ups

Max Sit-ups

Max Handstand Push-ups

Max Ring Dips

Max Squats

Max Pull-ups

Warm-up:

1 Minute GymWork:

1. Bear Crawl
2. Burpees
3. Hollow Body Rocks
4. Squat Jumps

MOD:

• All Movements.

Post-WOD:

Stretch & Roll: Athlete's Choice

Tallahassee CrossFit Athlete Results:

Overhead then Sitting Up, Repeat

Today's WOD:

3 Push Press/Jerk @ Shoulder Press 1RM

15 Sit-ups

  

15 Minute AMRAP

  

Followed by:

  

20 Glute Ham Raises NFT

Warm-up:

One Minute BarWork:

1. Hang Power Clean w/bar
2. Front Squat w/bar
3. Push Press w/bar
4. Clean w/bar

MOD:

• Push Press/Jerk
• Glute Ham Raise

Post-WOD:

Stretch: Hamstring

Tallahassee CrossFit Athlete Results:

DoubleAnnie

Today's WOD:

DoubleAnnie

 

Doubleunders

Sit-ups

  

100-80-60-40-20 reps for time.

  

Time Limit: 20 Minutes

Warm-up:

One Minute Jump Rope:

1. Right Leg Jump
2. Left Leg Jump
3. Alternate Leg Jump
4. Doubleunder

MOD:

• Group Clean & Jerk 10 Minutes
• Doubleunders
• Sit-up

 

Post-WOD:

Roll & Stretch: Athlete's Choice

Tallahassee CrossFit Athlete Results: