Tabata

now browsing by category

 

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

IMG_1179 IMG_1180

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 

IMG_1141 IMG_1147 IMG_1148

Read the rest of this page »

WOD: “Tabata” -Fri 12.20.13

V-ups 

Sprints

Dips 

Curls 

TRX Row

Full Crunch 

Broad Jumps 

 

 

 

Read the rest of this page »

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)

IMG_0775 IMG_0776

WOD: “Partner Tabata” -Sat 10.5.13

Sled Push

HRPU

Hip Band Walk

Rower

TRX Row

Burpee

IMG_0405 IMG_0406

WOD: “Tabata Total” -Wed 8.28.13

Skill: Snatch 

Snatch (115/75)

Deficit Push Up 

KB Swing (70/45)

SSJ 

Weighted Jump Rope

IMG_9880IMG_9880 IMG_9882

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

IMG_9579

WOD: “Tabata” -Sat 7.27.13

L-Sit Holds

G2O

Fingers to Box

Wall Balls

Ring Dips

TRX Rows

Rower

 

 

WOD: “Tabata” -Sat 7.20.13

Rope Slam 

Dips 

Depth Box Jump 

Curl to Press

Sprint (red line to red line)

Tire Flip 

Plank 

TRX SJ 

Count reps 

IMG_8875

WOD: “Tabata” -Wed 6.5.13

Performance and Fitness:

Rower

Russian Twist

TRX Row

Sprint 

Sledge Hammer

Tire Flip 

Atomic Push Up 

KB SDHP

Some classes did 7 stations

IMG_7909 IMG_7910