CrossFit Intense

“Test 3″

Tabata Squat
Max reps of Muscle-ups in 4 minutes

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. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

In honor of those competing this weekend…
“WV Challenge Chipper”
1000m Row
30 Strict Press (95/65)
30 Med Ball Cleans (20/14)
30 Sit Ups
30 Box Hops
30 Power Snatch (95/65)
50 Double Unders
100 Air Squats

We are at the new gym! 14 Moran Circle. Contact me if you have any issues finding it.

Thanks to everyone for all of the help today. This took much longer than expected and I appreciate all of the hard work.

A special thanks goes out to Mighty and Ox. One or both of them have been with me during this entire process and I’m certain it wouldn’t have been possible without them. I owe you both big time and intend to make up at least partially for it when you move this week.

On to the WOD(s) for Monday…

To make it interesting for our 1st WOD in the new place we have a double header on tap.

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull, 75/55 pounds
Push jerk, 75/55 pounds

Then…

21, 15, 9 reps of:
Push Press 135/95 lbs
Ring Dips
Burpee
Calorie Row

Get some!!!!