21
Oct
Yakima’s CrossFit Reformation 10.22.13
Prep work:
Perfect practice: perform each movement from the wod at perfect form for 10 reps
WOD:
Tabatta:
Squats
Push ups
Sit ups
Pull ups/ring rows
After proceed to run 1 mile for time.
Post results to comments
Cool down:
Mobility
That was just miserable. squats 15?, ring rows 7? Push ups 6? Sit-ups 14? Mile was 9:00? It really kicked my butt!
Cory that’s just awesome for tabata!
Thanks for the picture Dirk. Without question marks. Squat=14, ring rows=8, push-ups=5, Sit-ups=7, 14 was my high lol.
Tabatta
squats: 10
Ring rows: 4
Push ups: 4
Sit ups: 7
Mile time: 12:32
Beat my last time by a minute and a half! 🙂
NICE!
Nice job lady 🙂
This was harder than I expected.
Pull-Up with blue band:3
Squat:13
Sit-ups: 8
Push Ups on knees: 3
Mile: 9:07
First mile I’ve ran for time since High School and still don’t like it! :}
Squats -15
Pull-ups – 5
Push-ups -5
Sit-ups – 13
Run 9:15 …thanks to Heather for pushing me to finish that mile strong 🙂
15-squat 6-pull-up 4 push-up 8 sit-up
7:44 mile. I thought I was running a sub 6 pace, that’s what it felt like anyway.
15squats, 7pullups, 5push ups, 9 situps
Mile: 6:43
5 pull ups, 17 squats, 11 sit ups, 5 push ups. Mile 6:56 which was incredibly hard after that tabata! Fun class though:)
That workout wow….!!
squats=18
Pull ups=5
Push ups=5
Sit ups=10
Mile run 8:52… Not my best, I took it easy on the run legs were feeling pretty heavy. Lol till next time tabatta…
8Pull ups
12SQ
8Push ups
9SU
—I think
6:49 mile
Dang those are some great mile times!