Sign Up For the afternoon 6:30pm WOD!!
Stimulus Of the Day
Complete 8 intervals of each movement before moving to the next.
Perform a consistent number of reps each round.
Score is the total number of reps completed.
Whiteboard Of the Day
This workout is 16:00 of :20 of work and :10 of rest. Each movement will take about 4:00 to complete.
8 intervals of pull-ups will be completed before moving on to the push-ups; this format will be followed for the entire workout.
The goal is to complete as many reps as possible for all four movements. With short rest breaks, this workout creates a potent cardiorespiratory response AND a lot of muscular fatigue.
You should be able to sustain 3 and 5 reps (or more), respectively on the pull-ups and push-ups. If that’s out of reach, scale to jumping pull-ups and modified push-ups to accumulate more reps to develop strength.
Find a number that feels easy to complete for the first few intervals, but becomes challenging in sets 5-8.
Advanced athletes should start with large sets and work to hang on to those numbers as fatigue sets in.
Accessory Of the Day
"The CrossFit Warm Up"
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Skill Building
Metcon Of the Day
TABATA SOMETHING ELSE!!!
For reps:
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata air squats
**No rest between Tabatas; complete all four in 16:00**
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