CrossFit Athletic Group

Warmup

WOD

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!

Post Tabata score and mile time to comments.

Warmup

WOD

"Murph"

For time:

Run 1 mile

100 pull-ups

200 push-ups

300 squats

Run 1 mile

Post time to comments

Warmup

WOD

2 rounds for time of:

2:00 strict pull-up practice

100 squats

1-mile run

Post time to comments.

Warmup

WOD

For time:

Run 200 meters

25 strict pull-ups

Run 200 meters

50 strict push-ups

Run 200 meters

75 strict sit-ups

Run 200 meters

100 squats

Run 1 mile

Post time to comments.

Warmup

WOD

5 rounds of:

:30 dumbbell deadlift

:30 strict toes to bar

Then

Run 1 mile for time

*split into teams of two, one partner works at a time on dumbbells and toes to bar, then both run the mile

Post scores to comments.

Warmup

WOD 

For time: 

Run 1,600 meters 

Rest 3 minutes 

Run 1,200 meters 

Rest 2 minutes 

Run 800 meters 

Rest 1 minute 

Run 400 meters 

Post times to comment.

Warmup

WOD 

For time: 

Run 800 meters 

Then, 5 rounds of: 

2 strict ring muscle-ups 

4 strict handstand push-ups 

8 kettlebell swings 

Then, run 800 meters 

Post time to comments.