Frisco CrossFit

Tuesday February 7th

If it ain't rough, it ain't real — Tue, 07 Feb 2012 02:41:05 +0000

SWOD:
Back Squat
3 x 3

CWOD: “Tabata This”
Row
Rest 1 minute
Squat
Rest 1 minute
Pull-up
Rest 1 minute
Push-up
Rest 1 minute
Sit-up

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. Unit for the row is “calories”.

Post 3RM for SWOD and Tabata score for each exercise as Round Reps and total those for final score as Total Reps.
E.G., 10, 22, 9, 15, 15 = 71

SECTIONALS are upon us folks! GET SOME!

If it ain't rough, it ain't real — Sun, 05 Feb 2012 16:45:44 +0000

GWOD: 3 Rounds of 30 sec each
-Pull ups, push ups, sit ups & squats.
-No resting between rounds or movements.
-Max efforts are not required.

CWOD: CF Games Regional 11.6
20 Cal Row
30 Burpee
40 DB G2O (45/25)
50 T2B
Walking Overhead Lunge (45 plate/25 plate)
Sprint 150 Feet

Post times to comments .

If it ain't rough, it ain't real — Fri, 03 Feb 2012 03:15:43 +0000

GWOD:
A) False Grip Ring Rows
3 x 10
B) Pistols
3 x 5/Leg

CWOD: For time
2K Row
200 Situps

Post CWOD time to comments.