Every minute on the minute perform:
3 Burpees
5 Box jumps (24/20)
-Then use the rest of the minute to complete max rep KB swings.
-Continue this sequence until you complete 100 KB swings.
For time:
Strength: Front Squat 12 x 1 with 5 seconds rest
For front squat, do one rep, and rack the weight for 5 seconds. Do another rep and rack the weight for another 5 seconds. Then another, and so on for the sequence of 12.
Use 80-85% of 1 RM Squat
Tabata Double Under WOD Demo with Chris Spealler and Miranda Oldroyd – video [wmv] [mov]
“Not Me!” from Triangle CrossFit
“Being a professional is doing the things you love to do, on the days you don’t feel like doing them.”~Julius Erving
12:55 (53 lb KB)
FS x 12(170 lb)
5:53 (35lbs)
8:24 (53lbs) sub air squats for box jumps @ 4 min
365 lb back squat for strength
4:51(35lbs)
7:09 (26 lb kb)
100 lbs FS × 12
Challenge = 4:45 (I won)
10:03 (26lb)
90lb FS x 12
6:53 (35lbs)
FS 100lbs x 12
7:47 (35lbs)
FS: 100 lbs
6:59
FS: 90lb
4:50 (53lbs)
185 lbs 12x
7:00(53lbs)Did 80 instead of 100
FS 225×12
Challenge 45lbs at 3:01. Tia beat me, but she is on the juice so it didn’t count.
16:50 sub deadlift for kbs my back is hurt
5:53 (70lb)
FS 275×12
8:15 (26lb kb)
FS 85 lbs x 12
Challenge 4:05 (holding 25 lb plate in the air)
7:15 53lb. kb
275 x 12 FS
5:26 (35 KB)
FS 110
Challenge 25 lb plate 4:00 ( winner winner chicken dinner…Brian is soft)
Thats supposed to say TIA