Tabata

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WOD: “Jenn B – Benchmark WOD” -Mon 6.23.14

20 Min AMRAP

14 HRPU

6 Deadlifts (225/155)

23 Double Unders (Mod: Weighted Jump Ropes)

 

Tabata – 4 rounds only

Burpees

 

 

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WOD: “Tabata” -Fri 6.13.14

Rower – Meters

Hollow Rocks

SDHP (KB 70/45)

Bench Press (135/65)

Slam Balls (30/20)

Full Lunge (15/10) – 2 Dumbbells

(Switch legs every round)

 

 

 

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WOD: “AMRAP” -Fri 6.6.14

5 Min Establish Max Unbroken Double Unders

 

1 min rest

 

15 Min AMRAP

8 Pull Ups

12 KB Swings (50/35)

24 Double Unders (mod: Weighted Jump Ropes)

 

2 Min Rest

 

“Tabata”

Full Crunch

V-Ups

then 1 Minute Plank

Repeat

 

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WOD: “AMRAP & Tabata” -Thurs 1.9.14

Skill:  Bentover Row 

WOD:  12 Min AMRAP  (open 13.2)

5 Push Press (115/75)

10 Deadlift (115/75)

15 Box Jumps (24/20)

 

3 MIN REST 

 

Tabata:  Bentover Row (75/45) – Record # of reps 

1 min rest 

Tabata:  Bicep Curl -Barbell (75/45) - Record # of reps

1 min Rest 

Tabata:  Russian Twists  - Record # of reps

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WOD: “EMOM & Tabata” -Thurs 1.2.14

HAPPY BIRTHDAY TINA AND DAD

Review:  Dumbbell Snatch 

Skill: Deadlift – 3RM (5, 5, 3, 3, 3) – 10 minutes on the clock

 

3 min rest 

EMOM:  Even Minutes (3 Strict Pull Ups and 4 Burpees) 0,2,4

Odd Minutes (3 Reps of Deadlift – Use a weight just below your 3RM) 1, 3, 5

 

3 min rest 

WOD:  Tabata – Keep count of your reps 

Dumbbell Snatch (50/30) 1 for 1 

OHL (45/25) 1 for 1

Pass Betweens (15/8)  1 for 1 

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WOD: “Tabata” -Fri 12.20.13

V-ups 

Sprints

Dips 

Curls 

TRX Row

Full Crunch 

Broad Jumps 

 

 

 

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WOD: “Tabata” -Tues 11.19.13

WJR

Plank 

Box Over Burpees

Dips 

Box Jumps

Pass Betweens (2 for 1) 

 

Cash Out:  Bring Sally Up (Push Presses)

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WOD: “Partner Tabata” -Sat 10.5.13

Sled Push

HRPU

Hip Band Walk

Rower

TRX Row

Burpee

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WOD: “Tabata Total” -Wed 8.28.13

Skill: Snatch 

Snatch (115/75)

Deficit Push Up 

KB Swing (70/45)

SSJ 

Weighted Jump Rope

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WOD: “Tabata” -Wed 8.14.13

Skill:  Double Unders

WOD: Tabata

G2O

Double Unders or Singles

Push Up 

SSJ 

Full Crunch 

8 rounds of

20 seconds work; 10 seconds rest

 

Cash Out: One Round of CrossFit for Hope

Burpees

Snatch (75/55)

Box Jumps (20″)

Thrusters (75/55)

Chest to Bar or Toes to Bar or Knees to Elbows

1 minute at each station

Rotate to the next station on the buzzer

Keep a running total of your reps

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