CrossFit 2011-09-07

Double tabata run and deadlifts

10 minutes of running, 40 seconds on, 20 seconds off

Minimum speed 8.5 MPH

Deadlifts 5/5/3/3/1

1 RM 120 kg

CrossFit 2011-05-11

Double Tabata, run, situp, pushup

2 sets of 5 rounds with 5 minutes rest in between

• Run for 40 seconds
• Rest for 20 seconds
• Situps for 20 seconds
• Pushups for 20 seconds
• Rest for 20 seconds

Score is lowest speed or reps

Score 10 MPH*(10 pushups + 10 situps) = 1000

Dessert round 8*(8+8) = 512

We did this before, but I didn't record my score

CrossFit 2010-12-21

Double reverse tabata

• Run for 20 seconds at 8% grade
• 40 seconds rest
• 20 seconds of pushups
• 40 seconds rest

Score is minimum speed plus minimum number of pushups. 

8 MPH + 10 pushups 

Update on Thursday, December 23, 2010 at 8:58AM by Ben Espen

Dessert was 70 yard lunge lap, 70 yard frog hop, followed by another 70 lunge lap.

CrossFit 2010-11-24

Triple tabata

8 rounds

• Pushups
• Pullups
• Situps

Score is number of reps on last round: 10-8-9

CrossFit 2010-09-29

Triple Tabata

3 rounds of three tabatas

• Sprinting
• Pushups
• Situps

Score is (Min speed) x (Min pushups + Min situps)

Score 10 x (8+10) = 180

CrossFit 2010-07-08

Double tabata

8 rounds

• 40 seconds sprinting
• 20 seconds rest
• 20 seconds pushups
• 20 seconds situps
• 20 seconds rest

CrossFit 2010-04-22

More Bootcamp. A split tabata tonight, 20 seconds exercise, 10 seconds rest, 20 seconds same exercise, 10 seconds to transition.

5 rounds

• Dots [agility]
• Pushups
• V-situps
• Alternating lunges
• Prone rows [10#]