19 APRIL 2023



Open – Air Squat CP (#20/16 wallball)

Close – Situp CP (#20/16 wallball)

Push – DB Shoulder to Overhead Press (#35/20) CP (#45/30)

Pull – Bent Over Row DB (#35/20) CP (#45/30)


Pullup Progression – Day 16


Tabata training is a very effective training method and can be scored using two methods.

One method to score is to count the total number of repetitions completed during all 8 rounds as the athletes score.  This method tests the athletes total capacity during the 4 minute Tabata.

The other method and one originally used by CrossFit, is to maintain a repetition through all 8 rounds.  The lowest amount of repetitions completed in any of the rounds would be the athletes score.  This is not meant for the athlete to sandbag the first rounds, but to maximize then maintain their capacity and effort through all 8 rounds using all 20 seconds.

For today’s WOD we will be using the Original method described.

Remember to maintain your breathing and rhythm during each effort.

IMG 1557

Luke crushing some DB Thrusters.

Wednesday’s Schedule

6AM – Workout of the day

8AM – Workout of the day

4PM – Workout of the day

615PM – Workout of the day

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