Tuesday WOD -- Tabatas

The Tabata protocol is 8 rounds per exercise of 20 second work and 10 seconds rest. Do the following exercises utilizing this method with 1 minute rest between movements. Your score is the lowest number of reps per 20 seconds for that exercise. For instance, if your push up results are: 14-12-10-9-9-8-9-8, your score would be 8.

Push ups
Sit ups
pull ups
Air squats

Record your scores to comments

Monday WOD

Three rounds for time of:

10 Deadlifts (255lbs)
15 Burpees
20 Pull ups

Post time to comments. If needed, modify weight and/or substitute jumping pull ups.

Beep test times:

Shawn 5-3
Jared 6-5
Dale 6-9
Joe 9-5
JJ 10-5
Travis 10-7
Dustin 11-1
Chase 11-1
Jake 11-3
Jeff 11-7
Josh 12-7

Monday WOD -- CrossfitUV Week

Go to CrossfitUV for the WODs this week. Sign up for your free week and let's get going.

Scores from the beep test:

Jared: 5-9
Shawn: 5-9
Ben: 8-8
JJ: 10-4
Jake: 11-2
Josh: 13-2

Coaches:
Coach Ormsby: 7-1
Coach Brown: 12-3

Friday -- Rest Day

Remember practice at 9:00 tomorrow

Thursday WOD -- Diane

For time sets of:

21-15-9

deadlifts 225lbs.
handstand push-ups

Variations of the handstand push-up

If you don't have a spotter or are not confident against a wall, do one of the variations. Also, strict form on the deadlifts.

Post time and load/technique variations to comments.

Wednesday WOD -- Tabata fun

Sprint for 20 Seconds walk for 10 seconds.

Repeat 8 times

Post total distance traveled to comments

Tuesday WOD -- Shoulder Press

Shoulder Press
3-3-3-3-3

Remember: no dip or drive from the knees. Just a straight press from a standing position.

A comparison of presses

Post loads to comments

Monday WOD -- Helan

3 rounds for time of:
400m run
21 1.5 pood kettlebell swings (or 55 lb dumbell swing)
12 pull ups

Kettlebell Swing Demo

If you use a dumbell for the swings, grip it hand over hand the long way.

Record time and loads to comments

Thursday -- Rest for Game!

Come to practice and get ready to play on Friday

Wednesday WOD -- 30-20-10

For time do 5 rounds of:

30 bodyweight squats
20 push-ups
10 deadlifts (185lbs)

Please use good form and full range of motion for all exercises!

Post time to comments.

Tuesday WOD -- Tuesday

Thrusters

1-1-1-1-1-1

thruster demo

Post loads to comments.

Monday WOD -- Cindy

This is the same work out as last Monday only longer.

For 20 minutes, do as many rounds as possible of:

5 pull ups
10 push ups
15 air squats

Post your number of rounds (including partial round) to comments.