Tabata:
- Double unders
- Ring rows
- 10 yd shuttle run
- Slam balls (40/30#)
Skill: Toes to bar
- Beginner – 20 attempts
- Intermediate – 5×5
- Advanced – 5×15
WOD Notes: Tabata is a style of workout that consists of eight 20 second intervals with a 10 second break after each one. For today’s workout you will complete all 8 rounds of a movement before moving on to the next movement. You will post 4 scores, one for each movement. Today’s catch — your score for each movement is the FEWEST number of reps you did in any of the 8 rounds.
Skill Notes: Every year in the February to March time frame there is a worldwide CrossFit competition called the Open, which many of our members participate in. Over the last 5 years the same basic movements have been used over and over again. To help everyone get ready for the Open, we’ll include some of these movements as skill work over the next 6-8 weeks. If you don’t have the skill listed, you should be practicing and trying to get that first rep. If you have the skill, work on making it faster, more efficient, or linking more together.
Community Notes: Happy Birthday Brian W!
This Post Has 11 Comments
Happy Brian Day!!! Hope you get some great new jeggings for squats.
Happy birthday, Brian!!!
Happy birthday Brian!
Happy birthday Brian!
9:30
Scores are: DUs, Rows, Run, Slam
Ron 4cal, 4, 5, 7
Tina 22su, 6, 6, 5
Dave C. 23su, 6, 6, 7
Fili 6, 4, 5, 5
Chris 32s, 4, 5, 7
A. Sigal 6, 3, 6, 7
Lombardi 5, 5, 7, 7
Tanya 17, 7, 6, 5
Kelly D. 😉 , 4, 6, 8
Mitch 21s, 5, 6, 6
Erin 7, 8, 6, 8
Jimbo 22, 4, 6, 7
Overtime
Dave 26, 5, 7, 9
Anyone in the market for new kicks. I got a pair of the nike cf shoe size 9 for Christmas. Really like them, just need a different size. Worn 3 times. Sell for 119… Asking 95. This link shows color – http://m.nike.com/us/en_us/pd/metcon-1-training-shoe/pid-10289543/pgid-1570046
Pugh’s boy should be here soon… those will probably fit him
6:00
Tobin 36su, 6, 6, 4
Alexa 10, 6, 5, 6
Dawn 48su, 6, 5, 6
Stu 37su, 5, 4, 8 sit-ups
Patrick S. 10, 5, 6, 6
Mike W. 9su, 4, 5, 5
7:00
Brit 6, 6, 6, 6 (20#)
Missy 37su, 5, 7, 8 (20#)
Kim D. 48su, 5, 5, 5
Lindz 🙂
Happy birthday Brian!!!
results:
Results:
5:15
Murray 8 cal row/7/5/8
Nikki K. 55su, 8, 5, 5
Matt S. 17, 6,5,6
Ed 4, 5,5,6
Tyson 2,3,5,5
KTS 3,5,6,5
Nicole 4,9,5,5
Sara P. 27su,3,5,5
Jenn 11,3,6,5
6:15
Eric 2,7,4,3
Chuck 3,5,4,4
Faith 2,5,6,5
John M. 5,3,6,4
4:00
Bre 🙂
MJ 41,7,6,6
Mike 10,5,6,6
Austin 24,6,6,7 row
Allen su,6,row,6
Danielle 2,5,5,5
Tav 0,5,6,1
Kelly K. 7,4,6,5
Lindsay 38su,5,7,7
Pugh 5,5,8,7
Robbie 🙂
Kerri 2,6,6,5
Paul 🙂
Kathy 1,5,5,6
5:00
Jim 12,5,5,6
Andrew 34,5,6,7
Pat B. 6,5,6,6
Tim 31,2,6,7
Smith 4,4,6,5