Supe’s Loop (500 m)
Front Squat (155/85): 10-8-6-4-2
Supe’s Loop (500 m)
Run: 3x( 200m + 400m+ 600m)
Rest the exact time it takes you to do each interval in each set. (e.g. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.)
We are going to start programming 2-3 endurance WODs each week for those who are interested in focusing on their endurance. We will post run workouts on the blog, but check out the CrossFit Endurance site for swim, bike, run, and row options.
Do this was at least three hours after the regular WOD.
Run: 3x1000m, 2 min recoveries, best possible pace
Stairway to heaven one-leg hop touching every step (switch legs at each landing)
Stairway to heaven two-step jump
Stairway to heaven three-step jump
Stairway to heaven four-step jump
Welcome back from the long weekend. This WOD is the first WOD from the Northwest Regionals for the CrossFit Games for 2010. Check out this video of Chris Spealler tearing it up! We scaled the weight a bit and you should scale to your own level for the overhead squats.
Tabata is an interval workout where you work for 20 seconds followed by ten seconds of rest. Repeat the interval 8 times for a total of 4 minutes. Your score is the lowest number of reps you complete in any of the eight rounds (i.e. if you complete 14 push-ups in the first seven rounds and 6 push-ups in the eighth round than your score for push-ups is 6).
Choose to begin at either the north or south set of pullup bars:
15 x pullups, sprint to the other pullup bar set (200m), 15 x pullups, sprint back to your starting pullup bar set (200m)
15 x dips, sprint to the other dip bar set (200m), 15 x dips, sprint back to your starting dip bar set (200m)
Continue the pattern above and execute the following exercises:
15 x burpees at both locations (near pullup/dip bars)
15 x situps at both locations (near pullup/dip bars)
15 x pushups at both locations (near pullup/dip bars)
15 x air squat at both locations (near pullup/dip bars)
Finish by sprinting to your start point, and try not to puke.