WOD Sat. Jan. 28

January 27th, 2012

Free Intro Class at 10:00 am – WOD Baseline
WOD for members attending 9:00am and 10:00am classes is:

Skill-work: Back Squat w/ some weight
5-3-1 Strength Program Cycle Week 3
5-3-1+ Back Squat

All levels

Five rounds for time of:
12 Wallball shots, 20 pound ball
12 Toes-to-bar

WOD Sat. Jan. 21

January 20th, 2012

Free Intro Class at 10:00am for anyone interested in trying out CrossFit.
WOD for Free Intro Class is “Baseline”
WOD for both 9:00am and 10:00am member classes

“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”.