doug@crossfitrocks.com
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"Tabata This!"
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds
of work followed by 10 seconds of rest for 8 intervals.
Tabata
score is the least number of reps performed in any of the eight
intervals. Unit for the row is "calories".
Post Tabata score for
each exercise to comments and total for final score.
E.G., 10, 22,
9, 15, 15 = 71
HAPPY BIRTHDAY MICHAEL BALL!
Five rounds for time of:
50 Double undersPost time to comments
"Daniel"
For time:-
50 Pull-upsPost time to comments.
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al
Kut, Iraq on Thursday June 8th 2006.
First Posted 15 June 2006
"Murph"
For time:
1 mile Run
100
Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Post time to comments.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who
was killed in Afghanistan June 28th, 2005.
This workout was one of Mike's favorites and he'd named it 'Body Armor.'
From here on it will be referred to as 'Murph' in honor of the focused
warrior and great American who wanted nothing more in life than to serve
this great country and the beautiful people who make it what it is.
First posted 18 August 2005
Big Ken is leaving us for the RAAF and his last session at cFr will be on this Saturday morning. We will be having breakfast at Pistache cafe after the class for all those who can attend. Ken is one of cFr original members and will be missed! Hope to see you back here one day ken and all the best for your new carrer.
