Welcome to Calgary's original CrossFit facility  |  Join us  |  Try CrossFit
Lifting Ourselves and One Another

Archives: Tabata

Wednesday, August 5, 2020

Tabata Intervals for reps of:

  1. Toes to Rings
  2. Alternating Dumbbell Ground to Overhead – 50#/35#
  3. Hip and Back Extension
  4. Side Shuffle – 20 ft.

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 7

Friday, July 24, 2020

Tabata Intervals for reps of:

  1. Medicine Ball Twisting Throw (alternate sides per round)
  2. Single Kettlebell Box Step Overs – 1.5/1.0 pood
  3. Single Arm Kettlebell Swings (alternate hands each set) – 1.5/1.0 pood
  4. Hands on Box Jump Overs – 24”/20”

 

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 3

Saturday, May 23, 2020

At Home WOD and WOD

Tabata Intervals for Reps of:

  1. Pike Raises
  2. Handstand Hold/Rotations
  3. Box Jumps
  4. Crab Walk

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
No Comments

Friday, May 1, 2020

At Home WOD:

Tabata Intervals for reps of:

  1. Milk Jug Bent Over Rear Delt Fly
  2. Hands on Chair Jump Overs
  3. Chair Dips
  4. Calf Raises

WOD:

Tabata Intervals for reps of:

  1. Bent Over Rear Delt Fly – 15#/10#/hand
  2. Hands on Box Jump Overs – 24”/20”
  3. Bench Dips
  4. Calf Raises

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 2

Sunday, April 19,2020

At Home WOD

Tabata Intervals for Reps of:

  1. Gorilla Side Shuffle – 10 ft.
  2. Chair/Couch Dips
  3. Jump Squats
  4. Double Milk Jug Push Jerk

WOD

Tabata Intervals for Reps of:

  1. Gorilla Side Shuffle – 10 ft.
  2. Ring Dips
  3. Jump Squats
  4. Push Jerk – 95#/65#

 

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 1

Sunday, March 29, 2020

At Home WOD:

A1.  Single Leg Split Squat with Front Rack Milk Jugs – 8-12 reps/leg @ 3030 X 4-5 sets, rest 60-90s

A2.  Plyo (Clap) Push-ups – 6-12 reps X 4-5 sets, rest 60-90s

A3.  L-Sit hold – 15-30s X 4-5 sets, rest 60-90s

A4.  Reverse Bridge Hold – 30s X 4-5 sets, rest 60-90s

WOD:

Tabata Intervals for reps of:

  1. Wallballs – 20#/14# to 10’
  2. V-ups
  3. Vertical Jumps – 24”/18”
  4. Back Extension

Coach’s notes:

Post results for all sets in At Home WOD and reps per movement. per exercise and all totals for Tabata intervals in WOD.

WOD Leaderboard
Comments: 3

Tuesday, March 24, 2020

 

At Home WOD:

Complete as you see fit for time:

25 Wall Walks
50 Door Towel Pull-ups
75 Burpee Over Bar (dowel)
100 Switch Lunges
150 Double Milk Jug Ground to Overhead

WOD:

On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of deadlifts, rest 10 seconds – 215#/135#
20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of power cleans, rest 10 seconds – 125#/85#
20 seconds of pull-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds – 75#/55#
20 seconds of sit-ups, rest 10 seconds

Coach’s notes:

Post order, scheme and time to complete At Home WOD to comments. Post reps per movement, per set and all totals for WOD to comments.

WOD Leaderboard
Comments: 10

Friday, March 13, 2020

On a 15 minute running clock for reps perform:

5 rounds of:

20s Push-ups, 10s rest
20s Knees to Elbows, 10s rest

Then 5 rounds of:

20s GHD Sit-ups, 10s rest
20s Deadlift, 10s rest – 225#/155#

Then 5 rounds of:

20s Broad Jump (for distance), 10s rest
20s Handstand Walk (for distance), 10s rest

Coach’s notes:

Post reps per movement per round and all totals to comments. Perform couplets in any order.

WOD Leaderboard
Comments: 5

Monday, February 24, 2020

Alternating Tabata intervals for reps of:

Deadlift -225#/155# (20s work/10s rest X 10 sets)
Double Unders

Spend 20 minutes in SLIPS at end. 

Coach’s notes:

Post reps per movement, per round and all total for this one. Don’t miss the 10 rounds.

WOD Leaderboard
Comments: 9

Friday, February 7, 2020

Tabata Intervals for reps of:

  1. Box Jump Overs (using hands on box) – 24”20”
  2. Dumbbell Ground to Overhead – 50#/35#/hand
  3. Toes to Rings
  4. Medicine Ball Cleans – 20#/14#

Coach’s notes:

Post reps per movement, per round and all totals to comments.

WOD Leaderboard
Comments: 10