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