12/17/10

Black WOD

Tabata Weighted pull-up, (30/15) pound dumbbell
Rest 1 minute
Tabata Weighted squat, (45/35) pound plate
Rest 1 minute
Tabata Weighted ring dip, (30/15) pound dumbbell
Rest 1 minute
Tabata Deadlift, (165/125) pound barbell

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.

Michelle Kinney 2 (15lb), 12 (35lb), 3 (15lb), 8 (125lb) = 25
Kevin Montoya 3, 9, 3, 6 = 21
Post Tabata score for each exercise to comments and total for final score.

Blue WOD

Tabata Pull-Up
Rest 1 minute
Tabata Weighted squat, (35/25) pound plate
Rest 1 minute
Tabata Ring Dip
Rest 1 minute
Tabata Deadlift, (125/85) pound barbell

Grey WOD

Tabata Pull-Up (with Band)
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Ring Dip (with Band) or On Edge of Box
Rest 1 minute
Tabata Deadlift, (85/55) pound barbel
l

DECEMBER “COOL” BOARD:

– Erica Stone:  First Kipping Pull-Up without a Band
- Shelley Noyce:  Double digit max DUs(12)
– Lindsay Noyce:  Two consecutive Muscle Ups
– Brian Maro:  Muscle Up with 15 lb. vest
– Brian Maro:  15 Consecutive Butterfly PU’s

This entry was posted in Videos, WOD. Bookmark the permalink.

4 Responses to 12/17/10

  1. Lindsay says:

    Black wod (minus weight on ring dips): 20 (1-10-2-7)

    I saw a fox (pretty cool) on the trail this morning when I got to CF and a deer (not as cool) when I left. Nature.

  2. Jaime says:

    Weighted Tabata Total: 19
    Weighted Pullups (15# DB): 0…maybe should have gone with the vest, couldn’t hold the DB with my boot on.
    Weighted Situps (25# plate): 8
    Ring Dips: 2
    Weighted Back Extentions (25# plate): 9

    Hope to see everyone at the party tonight 8)

  3. Brian says:

    Black WOD: 22
    Should have done more on the Squats. Tried to pace myself a little too much.

    Nice job Damon and Leah on your first day at CF515!

  4. Bobby says:

    “Weighted Tabata” is hard
    Black WOD as Rx’d – 31 (4, 15, 2, 10)
    Excuses: Finally figured out how to Kip with the dumbbell on my 2nd to last set of dips, at which point they had already fallen apart. Second, I have clearly figured out which are not my pair of 30 lb. dumbbell holding shoes.
    Overall, not too bad, I think I might have to try the “girls” side of the gym more often……if I’m allowed haha

Leave a Reply

Your email address will not be published. Required fields are marked *