Posted by IN


11 May 2013

Wentzville – CrossFit

70 – Warm Up (No Measure)

Row or Jump Rope
10 overhead squats
5 walk outs
10 push ups
10 second Sampson stretch each leg

Front Squat (Find 1RM)

Tabata This! (5 Rounds for reps)

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

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

3 responses to BOOM WEEKEND

  • Author Image

    Chad Heflin says on May 11, 2013 at 10:23 pm

    Looking forward to it! Thx! Probably a 800m run to your box

  • Author Image

    Chad Heflin says on May 11, 2013 at 9:52 pm

    I live across the street from your box. Just saw the sign today. I have been doing Crossfit for 6 years now and have driven to several different boxes and have one across the street from me now. So exciting! Congrats on the new box. I’ll be coming to visit soon. I have my own gym in my garage now, but doesn’t mean I won’t look into doing some wods with u. Hope to see u soon and I’ll be letting people know.


    • Author Image

      admin says on May 11, 2013 at 9:59 pm

      We would love to have you come WOD and hang out Chad! Just shoot me an email sometime!


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