Tabata:
- Front squats (40% 1RM)
- Russian twists (25/15#)
- Ring rows
- Handstand hold
WOD Notes: The Tabata rep scheme means you will work for 20 seconds followed by a 10 second rest for 8 rounds. You will stay at one station until all 8 rounds are completed before moving on to the next.
This Post Has 11 Comments
Bad. Ass.
I wholeheartedly concur. 😉
Thanks Kerri! I surprised myself that I was able to walk with them. Credit due to Jen C. and Tanya for instigating (and encouraging) me to pick up these KBs.
On this high note of hard work and payoff, I’d like to invite each and every ICAer to brunch at family-friendly Root Down Brewing Co. after CrossFit Football this Sunday.
Call it a holiday kick off, but for a few of us, it is actually the end of a kind of extended nutrition challenge. The CFFB will be an all time favorite WOD of mine that will NOT disappoint those that are fans of a barbell. Sign up ASAP. I hope to see you there!
Boelker
Root Down Brewing Co.
http://www.rootdownbrewing.com
1 N Main St.
12:30PM
The end of the cut #UnleashBoelker
Hahahha.
#Accurate
Beast mode! I heard you hoisted the 106s too.
xoxox True.
You make it look easy!!! #inspiration
6:00
Alexa 😉 (85)
Kristen 😉
Blake 6, 9, 7, Y (115)
DT Fun
Bob K. 😉
Vince 6, 7, 7, Plank (65)
Andrew 😉
Mel Werk
Results:
Chris M. 🙂
Elissa 6/15/7/y (85)
Murray 4, 10, 7, Y (135)
Danielle 3, 8, 5, Y (75)
Mike L. 1, 11, 7, 7/8 (95)
Ed fitness 135
Jen C. 🙂
Marissa W. 5, :), 7, 20#
Nicole 🙂
ktS. 🙂
Craig 4, 10, 7, N (135)
Zach 🙂
Dan E> 5, 12, 8, Y (125)
Frank W> 4, 9, 16, N (115)
Alan 5, 6, 3, N (95)
Brianna 4, 11, 6, 20# (65)
6:15
Smith :0
Tom B. 8, 8, 4, N
Iggy 🙂
JRod 6, 12, 4, N (55)
KtL 3, 12, 7, Y (55)
Mike D> 3, 10, :), N (100
Jenn 7, 12, 9, Y (85)
Fili 🙂
Karen 🙂
Mohyeed 🙂
Zane 2, 6, 7, plank (95)
9:30
Vollmer 8, 10, 7, N (115F/B, 3.5 of 8 freestanding)
Emma 🙂
JImbo 5, 12, 4, yes (115)
Cindy 5, 9, 6, no (45)
12:00
Lombardi 🙂
John C. 🙂
Daria 🙂
Catherine 🙂
Abby 🙂
4:00
Kerri 7, 7, 5, Y
T 6, 8, 5, Y (75)
Nik 🙂
Drake 7, 8, 6 (95)
Sigal :0
Betsy 4, 12, 9, Y (35#)
Shawn 5, 10, 5, plank
Sillu 🙂
Chris S. :0
Andrew 6, 8, 5, 🙂 (65)
Jeff 5, 8, 9, N
Caine :0
Robbie 🙂
Steve 5, 6, 10, N
Bre :0
5:00
Boelker 7, 14, 5, ? (135)
Erin fitnesssss (75)
Pat B.. 🙂
Jolene 7, 12, 6, N plank (45)
Moira 5, 3, 6, plank (25)
Kevin 8, 10, 9, Y (85)
Curtis 4, 9, 7 plank (75)
Ash :0
Colin :0
TIm 5, 3, 5, plank ( 75)