Crossfitindynorth’s Blog

5 x 3 Bench Press

then…

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

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.

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

Rafa in Turks and Caicos in little shorts.

Hot or not Hot? Post your choice to comments.

Skill work: Ring dips, Butterfly pull-ups

“Grace”

135#/95# Clean and Jerk, 30 reps

Core Work: “Tabata Hollow Rocks”
- 20 sec on, 10 sec off for 8 rounds

post time to comments

Sunday’s Class Schedule:
9 am Open Gym
1 pm Open Gym

REST DAY

Saturday’s Class Schedule:
9 am On-Ramp Class
10 am Team WOD

Friday’s Class Schedule:
10 am WOD
1 pm WOD

“Cindy”

Complete as many rounds as posslibe in 20 min of:
5 Pull-ups
10 Push-ups
15 Squats

post rounds completed to comments

compare to 08/26/10

HAPPY THANKSGIVING!!!

Dudes, enjoy your day and don’t be goofy.  I’d go with smaller portion sizes to prevent the big stomach ache CrossFitters get when eating big while on a strict paleo/zone diet.

NO CLASSES TODAY

FRIDAY’S CLASS SCHEDULE:
10 AM
1 PM

Saturday (11.20) Crew

2-2-1-1-1 Deadlift

Complete 5 rounds for time of:
200 m run
15 slapping (male)/clapping (female) push-ups
15 Knees-to-elbows

post load and metcon time to comments