14 May 2015


Strict Pull-up Progression: Rest

Tabata Mash-up Thursday!

Tabata Concept 2 Row (Every Calorie Counts)

Rest 2:00

Tabata Barbell Thruster (45lb. / 35lb. Barbell)

Rest 2:00

Tabata Pull-up

Rest 2:00

Run 400 Meters For Time

Note: The Tabata Interval was made “infamous” in the early days of the CrossFit program. The Tabata Interval consists of 20 seconds of maximum work capacity followed by 10 seconds rest, completed 8 times. Todays workout will be scored in the “every repetition counts” version to encourage Athletes to continually work the entire 20 seconds of allotted time. Notice the combination of exercises mimics the order of events for the workout “Jackie” (1000 Meter Row, 50 Thrusters, 30 Pull-ups.) On todays Tabata workout, Athletes can choose their start-station but must honor the order of rotation.  Following the complete rotation through all 3 stations, the final evolution will be one 400 meter sprint for a record time.


AOW Eric and Melany verify the 30 Day Challenge Leader Board


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Todays CAMP workout will be the same as our HQ session with the exception of Wallball instead of Thruster.

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete 1:00 At Each Station. No Rest Between Stations!

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Week 2 – Deadlift

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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