Tabata Times Deux

Friday Dec 22 2017


12 Days of CrossFit'mas this Sunday from 7am-12pm. It will be a rolling schedule with the last time to start being 11am so myself and our coaches are able to get to their family gatherings. Christmas Day we will be closed reopening to a regular schedule Tuesday the 26th. 

To keep the body in good health is a duty... otherwise we shall not be able to keep our mind strong and clear. 
Buddha

1.) Tabata Times Deux 
Row or Assault Bike cal 40 seconds max effort 20 seconds rest for 8 rounds
Rest 5 minutes
Row or Assault Bike cal 20 seconds max effort 10 seconds rest for 8 rounds
Note: record your lowest calorie row for both 
2.) 3 Push Press @ approx 75% / 10 Dumbbell Bent Over Row (approx 30-50lb DB's) every 2 minutes for 12 minutes
*3.) EMOM for 10 minutes 2 Power Clean + 1 Split Jerk @ approx 55% from block @ High Hang position
note: directly above knees
*4.) 5 rounds 
10m Double Arm Overhead Walking Lunge 50/30lb
10 Chest to Bar Pull-ups
note: choose db's that you can maintain good overhead position during lunging if 50/30 is not feasable
*5.) 3 minutes ME Triple Unders
rest 3 minutes
2 minutes ME Triple Unders
rest 2 minutes
1 minute ME Triple Unders
note: record each round 
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Row 14-17 cals / Assault 56.8
PP 135#
Cardio is stupid 🙄 90# PP 25/20# DB
Did the row and the bike. 65# PP
BIKE 76/35
105PP+15DB EMOM 105 C&J
69/34 bike
85# PP 25# DB
Hate taking them but they're necessary.
Done! AB / Row mix
125# push press (lite), 30# DBs
118,68 bike 155 and 40
Bike 102 / 50. 95# PP
Assault 93.5/51.3
125/30-50lb dbs
Assault Bike - 82/43 cal
Pp70#, db rows 20#
83/43 assault bike
I don’t remember but all assault bike
Extra credit wall balls and assault bike...lots of C2B and PU work
Assault Bike 69 / 35
85# PP + 12.5 DB rows
Assault Bike 123 & 62
Assault Bike: 111 / 61
Push Press: 155, 165, 175, 185, 195, 200# / Dumbbell Rows with 50# DBs
66/41 cal 105# PP
Assault Bike 83/47
85# PP 25# DB
94/49 assault | 115#/30# DB
So mad.. thought there was 1 more round on the 20/10s
bike 89/47
105 pp, 30 db
I killed it.....like 200 cals on the bike
155 PP
Row 137 / Bike 70
145# PP
Biking, rowing, weight lifting