Tabata This Tabata Row/Airdyne (calories) Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Handstand Hold Rest 1 min Tabata L-sit (abmat) The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.
Reminder: We will not be having our regular Saturday morning classes. Barbells for Boobs registration starts at 9am and will run from 9-10am. We will run heats of Grace every 15 minutes until everyone has done the workout. Heats are first come, first serve. If you’d like to be in an early heat, get
Strength 5 x Power clean x 1 Front Squat x 2 Then 10 Squat Cleans (155/110) 200 meter Run 50 Double Unders 8 Squat Cleans (155/110) 200 Merter Run 40 Double Unders 6 Squat Cleans (155/110) 200 Merter Run 30 Double Unders 4 Squat Cleans (155/110) 200 Merter Run 20 Double Unders 2 Squat Cleans
South Mountain CrossFit’s Rally in the Valley 2013 Master’s Men reppin the Dub-C Ninja Turtle, Steak&Eggs, Slim Shady and Steakfoose Congrats to all for their great performances including: Maria and Bob’s first comp and new Clean PR’s, Maria wod WOD 1 of her division, Buttercup Hang Squat cleaning 255! and more than I can remember
8am: Beginners Crossfit 9am: Crossfit 10am: Oly Class 15 min to Establish 1RM Clean & Jerk Then… 3 Rounds: 400m Run 21 Burpees 12 Front Squats, 155/115 (Scale w/65%-75% of 1rm clean) 1 Week away from the Barbells for Boobs Fundraiser. We encourage everyone to come out. All LEVELS are welcome! 9am: Registration (If you