Workout of the Day

“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”.

Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72,
Kim Malz 5, 22, 10, 11, 23 = 71, Austin Malleolo 8, 21, 10, 14, 11 = 64.

Post Tabata score for each exercise to comments and total for final score.

“Weakness of attitude becomes weakness of character.” – Albert Einstein

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“Courage is not simply one of the virtues, but the form of every virtue at the testing point.”
– C.S. Lewis

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Handstand walk 100 meters

If you fall, restart at the point of contact furthest from the finish.

Laurie Gallasi 3:03, Mel Ockerby 4:20, Dave Leys 6:59, Kim Malz 7:02,
Mat Frankel 7:45, Pat Barber 7:50.

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“Those who think they have no time for bodily exercise will sooner or later have to find time for illness.”
– Lord Edward Stanley

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Front squat 1-1-1-1-1-1-1 reps

Dave Lipson 500lbs, Jason Khalipa 365lbs,
Austin Malleolo 135-225-275-300-315-325-330(fail) lbs,
Kim Malz 135-155-165-175-185-195(fail)-195(fail) lbs.

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“Perfection is not attainable, but if we chase perfection we can catch excellence.”
– Vince Lombardi

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21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

Mike Cazayoux 5:15, Cody Hidler 5:15, Austin Malleolo 5:16, Rob Shaffer 5:16, Kristan Clever 5:29 (1 pood), Rebecca Voigt 5:51 (1 pood), Jason Ackerman 6:45.

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Josh Hunnicutt: New Species Owner/Coach; CrossFit Football Cert

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Someone said to Voltaire, “Life is hard.” Voltaire replied, “Compared to what?”

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Resting 60 seconds between sets:
Bench press 2-2-2-2-2-2-2-2-2-2

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“There are some things you learn best in calm, and some in storm.”
– Willa Cather

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For time:
95 pound Back squat, 50 reps
15 ft Rope Climb, 5 ascents
115 pound Back squat, 40 reps
15 ft Rope Climb, 4 ascents
135 pound Back squat, 30 reps
15 ft Rope Climb, 3 ascents
155 pound Back squat, 20 reps
15 ft Rope Climb, 2 ascents
175 pound Back squat, 10 reps
15 ft Rope Climb, 1 ascent

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“Jerry”

For time:
Run 1 mile
Row 2K
Run 1 mile

Peter Egyed 19:39. Post time to comments.

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