Tabata: Medicine Ball Cleans, Double Unders, Push-ups and Kettlebell Swings
Tabata Medicine Ball Clean (20#/14#)
Tabata Double Under
Tabata Push-up
Tabata Kettlebell Swing (53#/35#)
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.
1 minute rest/transition between exercises.
Checkout WOD:
FT: AbMat Sit-ups, Hollow Rocks and V-ups
For time:
40 AbMat Sit-ups
30 Hollow Rocks
20 V-ups
Photo by @robcwilson
Events:
The 8th annual “Frankenchipper” is coming!
When: 10/22 Saturday at 9:30am (we will run waves)
What: Our favorite WOD and SRCF tradition of the year. This SRCF annual tradition is the costume-required “Frankenchipper”! This workout is a combination of benchmark “Girls” WOD’s. Like Frankenstein the 2.0 version is a mash-up of “Fran”, “Angie”, “Kelly” and “Eva”. One of our favorite gym traditions is to see everyone in costume trying to work through a workout that is tougher than it looks. This WOD is a quick gasser that’s light but challenging.
Frankenchipper 2.0:
For time:
Run 800m
30 Kettlebell Swings (53#/35#)
21 Thrusters (75#/55#)
21 Pull-ups
50 Push-ups
50 Air Squats
30 Box Jumps (24″/20″)
30 Wall Balls (20#/14#)
8th annual Nugent Halloween Party:
Later that night starting at 7:30pm and going until the light drives the vampires back in their coffins. Location is our haunted mansion.
This party is an adults only costume party. All SRCF members are invited, RSVP is encouraged and please plan to bring a devilish dish to share. We hope to see everyone there! (Evite is located in the SRCF Facebook group)
The CrossFit Liftoff:
The Liftoff is coming in November. Snatch, Clean and Jerk. Workout.
