February 16th

Back by popular demand was our dynamic speed and agility based warm-up. It gave athletes a chance to stretch those legs out and get a little bounce in their step during this horrible weather! Our WOD was taken off the main site today and rewarded consistency through tabata intervals (20 seconds on, 10 seconds off 8 rounds). Dave Ulmer who is training for the Crossfit sectional at the Arnold Classic did it a bit differently. He did full tabata’s of muscle-ups, 315 deadlifts, 20 lbs wallball, double 53 lbs kettlebell cleans, and ring dips. He also ran 3 miles here and back to his car, no joke!

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata 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”.