“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...

Strength Snatch Balance  7 x 1 Focus on getting under the bar, pause at bottom of squat Conditioning 3 Rounds for time 10 Pull-ups (Chest to Bar) 10 Front Squat (165/115 lbs) 10 Burpees  

Strength Back Squat 1X5 @ 65%, 1X5 @ 70%, 1X5 @ 75%, 1X5 @ 80%– rest 2-3 min. Conditioning 10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1 Wall Ball Situps (20/14lbs) Grasshoppers (R/L) For Time

Tuesday February 14 2012 Strength Deadlift 1 30 Minutes to establish a new 1 RM. Conditioning  As many rounds as possible in 10 minutes. 5 Body Complexes 5 Thrusters 95 / 65 lbs Other News Register for the games.  games.crossfit.com We will be doing the games workouts for registered athletes starting next week on Wednesdays at 10:00am and 6:30pm. Saturdays at...