Run! Run! Run!
WOD
10 rds
100 m sprints
Rest 1-2 minutes inbetween each sprint. Try to maintain or beat your time each rep.
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About Us
- Brett and Dina
- Oak Creek, WI, United States
Dina's credentials include:
*Certified CrossFit Trainer
*CrossFit Olympic Weightlifting Certification
*CrossFit Barbell Certification
*CrossFit Nutrition Certification
*CrossFit Kettlebell Certification
*Crossfit Movement and Mobility Certification
*15 years gymnastics experience
*4 years gymnastics coach
*Multi-sport competitor
*Crossfit competitor
*16 years teaching experience
Brett's credentials include:
*Certified CrossFit Trainer
*CrossFit Olympic Weightlifting Certification
* CrossFit Nutrition Certification
*CrossFit Kettlebell Certification
*Crossfit Movement and Mobility Certification
* Active SWAT Operator
* Fitness trainer for the local police and fire departments
*14 years Law Enforcement Experience
*Collegiate Level Lacrosse Athlete
*Adventure race participant
*Certified National Youth Sports Coaches Association
Morning crew, where are you?????
ReplyDeletePM crew needed to do Friday's workout due to the rains (we weren't sure if it was going to lightening or not)..... So they did Tabata Something Else. They will do the sprints on Friday.
ReplyDelete"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.
pullups/pushups/situps/squats total
ReplyDeleteStacey 20 60 100 105 285
Jamey 37 74 105 138 354
Mike 25 66 60 89 240
Gary 27 66 88 90 271
Irene 20 64 80 96 260
Diane 45 63 105 120 333
as far as the day of sprints the morning crew represented. John pulled up lame after the 1st sprint trying to get out of the rest of them.
ReplyDeleteBob/Steve: 16 to 17 seconds per 100m sprint consistently
ReplyDeleteWed Workout
ReplyDeleteBecky: 17-19 seconds per 100m
Friday Morning Crew
ReplyDeleteBecky: 367
Sue: 363
Diana: Unk (didn't count - but did the workout!!)
sprint day Joe P 15 seconds consistently and Steve A 16 seconds consistently
ReplyDeleteRun,Run,Run Evening Group
ReplyDeleteStacey 16,16,17,17,18,17,17,18,18,17
Mike 18,18,18,19,19,19,20,20,20,20
Diane 19,19,19,19,20,20,20,19,20,20
John 14,14,15,14,15,15,16,16,15,16
Mya 26,27,30,31,33
Row,Row,Row
Gary 37,36,36,37,42,38,37,39,38
Jamey 30,31,33,34