12.30.2014

W.O.D. 12.31.14

Regi's last class....good luck in your new job!

Tabata Kettlebell Swings (53/35#) 
Rest 1 Minute
Tabata Double Unders 
Rest 1 Minute 
Tabata Row (Cals) 
Rest 1 Minute
Tabata Push Press (35/55#) 

"Tabata" is 8 rounds of 0:20 of work followed by 0:10 of rest. 

Athletes may start at different movements, but must continue in order. For example, if I start on the Row, I will then move on to Push Press, then KB Swings, and finally Double-Unders. 

Your score is total reps completed for all 4 tabatas.

Community Notes:
Wednesday 12/31, New Year's Eve, we will offer the following classes: 6:00AM CrossFit, 9:30AM CrossFit, 12:15 PM CrossFit Express, 1:00 PM Open Strength and 4:30 PM CrossFit

 Thursday 1/1 -- CLOSED for New Year's Day

Quote:
"If you knew how much work went into it, you wouldn't call it genius."
-Michelangelo

4 comments:

  1. Aimee 470 rx
    Justin D 423 (su, 35#, 26)


    Jason

    ReplyDelete
  2. Alex 314
    King 412
    Cline 296 #35/#45
    Jeff 403
    Tatiana 499 su
    Fran 443 #26/su/#25
    Erika 281 Alt/su
    Jill 471 su
    Alison 383 du
    Diane 420 su

    ReplyDelete
  3. NYE Express

    Shane 271 rx
    Kevin 203 26/su/45
    Taryn 218rx
    Arieanne 221 rus/att
    Steph C 200 rus
    Marci 199 sc
    Pete 437rx
    Karen 403 18/su
    Faythe 237rx

    ReplyDelete
  4. 4:30

    Regi 333 Rx
    Jill C 357 1/2 singles
    Ly 529 su 26kb
    Chris B 404 SU
    Shawn T 296 Rx
    Shawn D 285 SU
    Rich A 489 Rx
    Dana 312 Rx
    Lizzie 387 26kb
    Kate K 294 Rx+Men's weights
    Stasie 376 su 26 kb 30pp
    Justin R 428 Rx
    Dave 278 Rx
    Shawna 240 Rx

    Happy New Year Everyone! Today was Regi's last class. She moved to Manayunk and will be going to a box closer to that area. Good luck and definitely drop back in from time to time!

    ReplyDelete