September 21st, 2009 | Author: Tabata mash up:
Deadlift
Box jumps
3min rest
as many rounds as possible in 5mins:
Deadlifts x 4
Box jumps x 8
3min rest
every minute on the minute for 10mins:
Deadlift x 2
Box jumps x 6
post total tabata reps/amrap rounds/highest minute completed.
Picture of Coach Glassman and Nicole
Today’s 1:00 PM class has been moved to 2:00pm- Hope to see you there!
Come Try Our FREE Intro!!! Call 859-380-4904 or email us at lucas@crossfitnky.com
Posted in 
Tags: 5 Responses to “WOD”
Leave a Reply
400 meters 800 meters Add new tag back extensions back squat Bear Complex bear crawl Bench Press box jumps burpees Clean and jerks cleans Crossfit deadlifts death by clean and jerks Double-unders Fitness Free Saturday Workouts front squats GPP handstand push up Hang Power Snatch kettle bell swings knees to Elbows Muscle Ups overhead squats power clean Pull-ups Push Jerk Push Press push ups rest ring dips Row running SDHP shoulder press sit-ups snatch squats tabata Thrusters wallball WOD Workout
WP Cumulus Flash tag cloud by Roy Tanck and Luke Morton requires Flash Player 9 or better.
Tabata mash up:
Deadlift @ 185
Box jumps – 20″
13,10,10,11,10,9,8,9
AMRAP in 5 min.
Deadlifts x 4
Box jumps x 8
6 rounds
EMOM
Deadlift x 2
Box jumps x 6
10 rounds completed
Pretty nice WOD. Needed the box jump work.
ooops…AMRAP DL’s @ 205 and EMOM DL’s @ 215. I need coffee.
Tabata Mash Up- DL @ 90#
Total: 61
AMRAP= 6 rounds
DL @ 95#
EMOM= 10 rounds
DL @ 100#
Tabata Mash Up- DL @ 185#
Total: 102
AMRAP= 8 rounds
DL @ 215#
EMOM= 10 rounds
DL @ 235#
The EMOM It was to easy with 235#…overall a really good WOD!!!
Tabata mash up:
Deadlift #135
Box jumps
total= 79
3min rest
as many rounds as possible in 5mins:
Deadlifts x 4 #135
Box jumps x 8
8rds. + 5 BJ
3min rest
every minute on the minute for 10mins:
Deadlift x 2 #165
Box jumps x 6
10 rds. completed