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Components

Tabata This!

Back Squat

Snatch Balance

Snatch complex

Muscle-ups

Metcon

Back Squat

Settings

Workout

Fri

Main WOD

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories". Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

You will run a 200m between Tabatas

Back Squat (Build to a 3 rep in 10 min)

Back Squat

Team training

Snatch Balance (Build to a 3 rep in 10-12 min)

Snatch Balance

Snatch complex (Build to a heavy in 15 min)

1 power snatch
1 hang squat snatch
1 OH squat

Muscle-ups (AMRAP 6 min)

Muscle-ups

Metcon (AMRAP - Reps)

Tabata Goblet squats
70/53

Back Squat (Reps as follows)

Back Squat

5 x 65%
4 x 70%
3 x 75%
2 x 80%
1-1-1 @ 85%+

Want to see some of these movements in action? Check out our .

Whiteboard:

Friday, September 23, 2016

Male Clients

1

Drew
Rivera

11:30 AM CrossFit

63 Total Reps

2

Joe
Vithayathil

11:30 AM CrossFit

49 Total Reps

3

Rob
D'Angelo

4:30 PM CrossFit

47 Total Reps

3x8 strict pull up

3

Tony
Kordosky

4:30 PM CrossFit

47 Total Reps

3

Zachary
Grosshandler

5: 30 AM CrossFit

47 Total Reps

Row: 7-8-8-7-7-8-7-8 Squat: 8x15 Pull-ups: 10-8-8-5x7 Push-ups: 1...

4

Chris
Pearcey

6:30 AM CrossFit

45 Total Reps

4

Mike
Ford

Private Class

45 Total Reps

Pull ups strict

5

Ken
Borst

11:30 AM CrossFit

43 Total Reps

5

Private

5: 30 AM CrossFit

43 Total Reps

6

David
Fisher

5: 30 AM CrossFit

40 Total Reps

7

Carl
Hickerson

6:30 AM CrossFit

39 Total Reps

7

Jeremy
Rigdon

4:30 PM CrossFit

39 Total Reps

7

Jonathan
Bermudez

5: 30 AM CrossFit

39 Total Reps

39 total score

8

Alex
Matsuda

5: 30 AM CrossFit

32 Total Reps

32 total

9

Charles
Cummings

4:30 PM CrossFit

46 Total Reps

10

bill
hall

6:30 AM CrossFit

42 Total Reps

11

DAVE
RASMUSSEN

11:30 AM CrossFit

41 Total Reps

12

Bill
Hoppe

6:30 AM CrossFit

34 Total Reps

13

Jens
Deppe

11:30 AM CrossFit

31 Total Reps

Female Clients

1

Anne
Shapira

8:45 AM CrossFit

46 Total Reps

2

Haley
Bury

6:45 PM CrossFit

43 Total Reps

2

Melissa
Griffin

11:30 AM CrossFit

43 Total Reps

3

Colette
Matsuda

5: 30 AM CrossFit

39 Total Reps

3

Karen
Mount

11:30 AM CrossFit

39 Total Reps

3

Rana
Schnaubelt

4:30 PM CrossFit

39 Total Reps

Strict pu

4

Paige
Ueltschey

5: 30 AM CrossFit

46 Total Reps

5

Casey
Pierson

4:30 PM CrossFit

44 Total Reps

5

Nathalie
Mateer

5: 30 AM CrossFit

44 Total Reps

6

Shannon
Wiltz

8:45 AM CrossFit

41 Total Reps

6

Tracie
Miller

6:30 AM CrossFit

41 Total Reps

7

Ali
Levy

5:30 PM CrossFit

37 Total Reps

7

Claire
Alexander

4:30 PM CrossFit

37 Total Reps

8

Chelsea
Kilway

6:30 AM CrossFit

36 Total Reps

9

Su
Sparhawk

6:30 AM CrossFit

33 Total Reps

10

Private

11:30 AM CrossFit

31 Total Reps