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FRIDAY, JULY 25, 2014

Posts Tagged ‘tabata’

Workout of the Day: Wednesday 6-8-11

WOD 1: Dumbbell Ground to Overhead x 100 (pairs, must touch the ground completely, Max 15:00)

A: 20/10 B: 25/15 C: 35/20 Elite: 45/35 (scale as needed between the groups and record weight and time)

WOD 2: Tabata Drills (8 rounds each, 20 sec. on 10 sec. off) Rest as needed berween for this WOD

  • Shuttle Runs (stop in place for the rest period and tally up total lengths)
  • Ring Push Ups
  • Toes to Bar

$$: 1k Row or 200 double unders





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WOD Friday 1-7-11

1. Tabata: 20 seconds as many reps as possible followed by 10 seconds rest, 8

  • Ring Rows
  • Sit Ups
  • Ring Dips
  • Supermans

2. 3 rounds for time of…

  • 10 x Med Ball Shuttle Run
  • 25 x Kettlebell Dead Lifts





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“For me the changes that I have made through Crossfit have been huge. I have never been an athlete and never done much more than walk on a treadmill. Sometimes in a middle of a workout, when I am doing things (or let’s say attempting to do… things) I never in a million years thought I would do, I just think how anyone who really knows ME would be shocked! Thanks Andy, Carol and the Salem Crossfit community. I would have quit a long time ago had it not been for your encouragement and support. I r…Vonnie

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Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


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