Black/Blue WODs

Tabata Double-under (Single-under)

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.

Chris Spealler 40. Post Tabata score to comments.


DEATH By 10 Meter Sprints (every 30 seconds)

October “Cool” Board

***Make some goals for yourself for October

–  Team 515 – Won the Life AsRx Chicago Competition!!!
–  Chelsea – 1st Kipping Pull Up!
-  Billy – 101 Consecutive Double Unders
-  Travis – 5 Consecutive Muscle Ups
–  Tracy – Erica’s BDay WOD as Rx’d

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12 Responses to 10/7/11

  1. Adam S says:

    Tabata DUs – 20

    Death by GHD Situps (every 30 sec) – 12 +11

  2. Todd says:

    Tabata DUs – 15
    Death by 10 m. – 8 + 7

  3. Lindsay says:

    Tabata DUs – 24 (very bad first round, so 24 was were I started)
    Death by 10m sprints – 9 + 8

  4. Jaime says:

    Tabata DUs – 33
    Death by 10m sprints – 9 + 8

    Happy Friday everybody…even you, Justin 🙂

  5. Shelley says:

    Went to CrossFit AMRAP yesterday in Crystal Lake. It reminded me why I wanted to move away from the the Chicago area ……. TRAFFIC! It took me almost an hour to travel 13 miles so definitely needed to release some stress.

    2 rounds
    50 abmat sit-ups
    40 lunges
    30 squats
    20 burpees over paralette
    10 toes to bar

  6. Bobby says:

    Tabata DU’s – 36 (messed up in the 2nd round)
    Run – 10 Rounds + 9
    Erica’s WOD – 6:52 (tough one Erica!)

  7. Ash says:

    Tabata DUs – 19
    Death by 10m sprints – 10 rounds

  8. Justin says:

    Erica’s Bday WOD – 9:20

    Ouch! My quads felt like they were going to explode. Will definitely give this another shot sometime

  9. Ross V.M. says:

    Great day today, no good numbers to report, but great nonetheless!
    D.U. WOD: 15 (Work to be done)
    Death By Run: 9 Rounds+8
    Then did Erica’s bday WOD: Never even looked at my time but it crushed me. Good one!

  10. Ben says:

    Tabata DU’s 26. I dropped the rope in my last round and it killed me. I WILL be doing that one again. 8 even on the “death by 10m sprint.” I forgot to start running again for some reason. Derp. Then did Erica’s birthday WOD and got 9:02. Did that WOD alongside Ross and Lance. That was fun. Lance killed it!

  11. Jim says:

    And I thought Shelley left Chicago for me. Ah well.

    Tabata DU – 17. DB10M – 8+7, then 52 consec DUs (finally hit that 50 goal).

  12. Shelley says:

    Oh yah, that too!

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