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Yakima’s CrossFit Reformation 08.14.13


Yakima’s CrossFit Reformation 08.14.13



Prep work:

3 rounds

30 sec Singles on the jump rope

25′ Duck walk

Interval Sprint Training:

4 x 120m shuttle sprint rest 45-60 sec between sets ( back and forth to the building twice)

2 min rest

6 x 60m shuttle sprints (to the building and back) try to rest 45-60sec rest between sets- You will have a partner adding resistance with a band.

2min rest

8 x 30m(building in front) sprint- 30sec rest between sets

2 min rest

3 x 200m sprint – rest 3 min between sets

Cool Down:

800m run

9 Responses

  1. jramos1808

    Did it at 7am Felt good. I know sprinting is a weakness so I was looking forward to getting this one in. (maybe being away for a couple of days helped :))

  2. Tina Flores

    Ummmm….it was awesome…said no one ever!!! The banded runs were tough and my butt puckered everytime I had to hold the band for Dirk :/ I thought he was going to sling shot me 🙂 For something so awful I mean fun …I had some good people to get me through it :)….ps fat kids don’t run!!!

  3. Gabe Ramos

    Sooo…….I have a love/hate relationship with running. Mostly hate though! It really didnt help that Tanya is yelling in your ear the whole time. Not my favorite workout but its one of my weakness and im glad we worked on it.

  4. sandra

    I really liked this work out I love sprints. Love the bands thanks ramos brothers for covering for my partner on my band runs. Happy I got over my fear of running behind some one I couldn’t take another ankle injury.

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