Strength:
Work to heavy Overhead Squat

WOD:
Tabata Wallball
Tabata Pull-up
Tabata Wallball

If you’ve never done Tabata before, get ready for the most fun minutes of your life! It’s eight rounds total; round 1, you do as many reps as possible of the exercise, then rest for 10 seconds. Repeat for seven more rounds. Do all eight rounds of wallballs, then move to pull-ups (do eight rounds), and then eight more rounds of wallballs.

Post OHS loads and Tabata score to comments.

Tabata strategy:

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CrossFit HQ announced the CrossFit Games 2012 format!

From the comments: Details about how to register as an athlete, rules/standards, key dates and locations for the season, and much more will be announced later on. Included will be information about who can be on a team, how the team will be scored, and other competition information. Keep training hard and check back often!

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Clean and jerk videos from last week, starring Bo and Josh!

Bo and Josh both PR’d C&J – congratulations!!! Thank you both for letting me use these videos for the CrossFit Olympic Lifting Cert page too!!


(Josh PR’d right before this lift, and of course, I didn’t get it on film…this is a good lift too – he missed it at the bottom of the jerk, but it’s a solid lift!)

Post thoughts to comments.

Media:
Tuesday WOD, October 4, 2011

8 thoughts on “Tuesday WOD, October 4, 2011

  • October 4, 2011 at 6:19 am
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    PR on OHS by like 30# at 205#!

    the wod was terrible and my score was only 162

  • October 4, 2011 at 7:57 am
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    stopped at 145#; 157 reps

    pull ups – no bueno

  • October 4, 2011 at 8:49 am
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    Lost count on the wod, but I know I won.

    OHS- need alot of work.

  • October 4, 2011 at 9:11 am
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    Snatch Balance PR 225#
    Snatch Dead lift x 3 @ 285#
    Front Squat 305#

    Still experiencing snatch woes though, really frustrating.

    Light day today, or my back will fall off.

  • October 4, 2011 at 12:40 pm
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    Stand up paddle boarders: let’s meet @ Luke’s locker by 2:45 on Saturday so we can caravan to Grapevine! Please let me know if you are planning to come. We need a few more to make our 10people…bring a friend…$35

  • October 4, 2011 at 4:10 pm
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    Please count in me and Karli8 for paddleboarding. Ronin might come, if Bo and Paukune sweet talk him into it.

  • October 4, 2011 at 5:07 pm
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    205 # (PR by 205 lbs… take that Curtis) and 195 reps.

  • October 4, 2011 at 7:51 pm
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    OHS pr….don’t be jealous everyone! 2 @ 95#!!!! Booyah! 😀

Comments are closed.