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