In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. The stations are:
Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
“In the middle of difficulty lies opportunity.” – Albert Einstein
Friday’s AM Crew, 5 gold stars to Emily for perfect attendance this week!
**ANNOUNCEMENT- We will not be holding a Saturday workout this weekend, Boone and I will be participating in the Fight Gone Bad at CrossFit Texas in Round Rock. The first Saturday workout will be next Saturday November 8th**
200 M Run
21 Dumbbell Swings
21 Squats
200 M Run
15 Dumbbell Swings
15 Squats
200 M Run
9 Dumbbell Swings
9 Squats
200 M Run
Team
Time
Dumbell Weight
Brook & Berry
8:01
25lb, 20lb
Tori & JZ
8:14
20lb
Ben & Marcos
7:53
50lb
Patrick & Jared
7:32
50lb
Lyssa & Emily
7:45
25lb
Tristy
8:17
35lb, 25lb
Boone & Wes
5:29
50lb
“Lack of will power has caused more failure than lack of intelligence or ability.” – Flower A. Newhouse
A Tabata consists of 8 intervals, 20 seconds of work followed by 10 seconds of rest. Scores are tallied as total reps completed and lowest number of reps in a single set.
Squats
Push-ups
Total
Emily
15
15
14
13
12
12
11
12
15
12
10
7
5
3
4
3
163 (Knee PU)
Boone
17
18
17
15
14
14
14
15
22
18
15
12
9
8
6
7
221
Wes
20
19
19
18
18
18
18
18
23
12
10
7
7
6
6
5
224
We are what we repeatedly do. Excellence, therefore, is not an act but a habit – Aristotle