4 rounds for time of:
Run 800 meters
Rest 3 minutes
Category: Endurance
6 rounds for time of:
Run 400 meters
25 Burpees
For time:
Row 1000 meters
20 GHD sit-ups
Row 750 meters
40 Toes to bar
Row 500 meters
60 Sit-ups
Scale 1
Row 1000 meters
15 GHD sit-ups
Row 750 meters
30 Toes to bar
Row 500 meters
45 Sit-ups
Scale 2
Row 1000 meters
10 GHD sit-ups
Row 750 meters
15 Toes to bar
Row 500 meters
30 Sit-ups
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 8-14-12
5K Run
CrossFit on the Plains will be closed on Saturday, March 23rd. We are a sponsor of Mud Mania, and will be out at the race promoting the gym and supporting our members that are participating.
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
Run 200 meters
Post time.
There will be cones outside behind the gym placed 25 meters apart.
50 meters= 1 time down and back
100 meters= 2 times down and back
200 meters = 4 times down and back
3 minute Row for max calories
Rest 3 minutes
3 minute Wall Ball, 20/14 pounds – 10′/9′ target, for max reps
Rest 3 minutes
3 minute Kettle Bell Swing, 53/35 pounds
Post total number of reps and calories completed.
4 rounds for time of:
Row, 500 m
Rest 3 mins
Post time per round.
Compare to 8-15-11.
“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”.
Post Tabata score for each exercise to comments and total for final score.
Workout Demo
Row 5K
