“Tabata These”
KB Swings
Box Jumps (24/20)
Wall Balls (20/14)
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals.
Rx’d + Banded Russian KB Swings (53/35)
1) Front Squat (work to heavy double)
2) 3 x 60 second Plank Hold (forearms and toes (45/25)
Rest 1 minute between intervals
3) Bone Saw Calf Smash (page 380)
Mastering The Bar Muscle Up-Video
Why You Should Lift Heavy Things-Mark’s Daily Apple
Getting Big With CrossFit-Lift Big, Eat Big
“The hardest struggle of all is to be something different from what the average man is.”~Charles M Schwab
FS 205×2/ 225×1
WOD 9@70lb/9@24″/6@20lb.=24
FS 255/265 failX2
WOD 6-6-8 70lb KB,20lb WB
FS: 205 x 2/ 215 x 1/225 Failed
WOD: 8/7/8 (70KB, 24″Box, 20 WB)
FS: 205
WOD: 6/6/4 (53KB, 24″BOX, 20WB)
Fs 275.
Threw back out and could not complete wod
FS 125lbs
WOD 8/7/6 (12 lbs Wallball/35lbs kb)
FS@ 185lbs
12/10/10
FS 165
KB @53 10
BJ 12
WB 9
FS 125
9/7/6=22
FS 135
Tabata 11@35lb/7@20″/7@14lb
FS/90lbs (PR!)
KB/10
BJ/8 (3 plates step up)
WB/7 (minus 1 round)
FS 150
10/7/8 14WB/35KB
WOD 9,6,11
FS 265lb
FS – 235
10/5/6 (53/20″/14)
FS 225
8, 70KB/7/9
12/10/10
195
FS 125×1
10/8/7 (35lb KB, 12lb WB)
FS 145 (PR)
7/7/7 (35lb KB,14lb WB, 20″Box Steps)
FS 275 8/8/8
FS 140
10/10/9
10/8/12=30
FS 345/365 x 1 Fail
295 FS
10/8/10 (70kb & red band) = 28
FS 155
9/6/6=21
FS 110 lb
WOD 10@35lb/ 3 (stumbled…twice)/ 7@12lb
12/8/8
225/250×1
10/7/10 (53kb w/blue band)
FS @ 85
7/8/7
FS: 115
WOD: 10/7/8=25