20

Dec

# “Tabata Messed Up”

**Last day to bring in food donations**

4 consecutive Tabatas. That’s 8 sets of 20 seconds of work followed by 10 seconds of rest for * each*of the following:

Burpees

Box Jumps

Knees to Elbows

Double Unders

Score is * total* number of reps.

Please cancel my 415

Last day to bring in food donations!

Thanks to everyone who brought stuff in already. That box is overflowing!

Yay!!! Thank you to everyone for contributing so far! And thank you Kevin for the reminders and allowing us a box and space to collect food for the food bank 🙂

Will be in tomorrow morning to pick up the box and deliver our donations.

Have a great day everyone!

Thanks Gabrielle for the idea and for looking after the donations!!

Yay coaches! Marc, how come your not sitting next to Heather? 🙂

Well today’s WOD was definitely “messed up”

Burpees

Box Jumps

Knees to Elbows

Double Unders

Total: 323 (miscounted at the gym)

WU x 2

Strength: Front Squat x 3

100-115-125-135-145

Tabata Messed Up

Burpees: 45

Box Jumps: 75

Sit ups: 91

Double Under’s: 190

Total: 401

A killer cardio WOD.

Great job a.m. crew!

Those are some pretty impressive numbers Corinna!

Thanks Gabrielle and Amanda.

Yo Girl…you were on fire. That’s a crazy score. You must have flown through those DU’s.

WU x 2

Strength: Deadlift

1x 100-120-135-155-170-180

WOD: Tabata Messed Up

Burpees: 45

Box Jumps: 45

Sit ups: 64

Double Unders: 143

Total: 292

WOW, what a workout!

Nice # Corinna!!

Kevin please free up 2 4:15 spots. Kerri and I are sick. Must be something going around Gunningsville School.

Thanks

Kevin, I took a 4;15 spot , so please cancel my 5:30.

CONGRATULATIONS GUYS!

WU x2

Push Press x1

55 65 75 85 95(PR)

Tabata Messed Up

Burpees 56

Box jumps 55

Knees to elbows 54 (rings)

Double unders 113

Total – 278

Congrats to our new fellow trainers! 5 Days HoHoHo!!

Hi Kevin,

I just booked a 3:15, so could you please cancel my 4:15? Thanks and see you later!

Congratulations Sonia, Marc, Pierre, Jeff & Martine! 😀

Congrats Sonia, Marc, Pierre, Jeff and Martine!!!

Hey Wood

I was wondering if you had any room in your 5:30 class? think I could make a stop in for a WOD?

Cheers!

Yes sir. See you then.

Sweet see you at 5:30!

kevin I need to cancel my 3:15 pm

Sorry but I cant make it in today

CFWU x 2

Front Squat

3-3-3-3-3

65-95-135-155-165

“Tabata Messed Up”

8 rounds each

20 sec (on)

10 sec (rest)

Burpees (44)

Box Jumps (59)

Sit ups (56)

SingleUnders (312 divided by 3 = 104)

Total: 263

There is a 6am spot open for tomorrow I need to cancel not felling well.

WU x 2

Push Press x 3 reps.

50-55-60-70-75

“Tabata Messed Up”

8 rounds each

20 sec (on)

10 sec (rest)

Burpees (52)

Box Jumps (63)

Knees to Elbows on the Bar (43)

Single Skips (329 divided by 3 = 109)

Total: 267

Hee Haw…4 for the price of one…that was a good one Kevin! I was very afraid when I read this WOD on line this morning. BJ’s were a biatch…K2E weren’t much fun either. Now that it’s behind me, I can say I kind of liked this one, but let’s not do it again anytime soon.

I liked it too!

Back Squat 1RM –> 135-185-225-265-275-280

WOD with 24” box –> 310

WU x 2

Back Squat – 65×10, 65×5, 90×5, 100×3, 115(F), 115(F)

WOD

Burpees – 37

Box Jumps – 47

K2E – 50

Double Unders – 141

Total – 275 😀

Back squat

5-5-5-5-5

135-155-165-175-185

Tabata Messed Up

-nice treat for the first day back

Burpees 57

Box jumps 86-some sloppy ones

Knees to elbows 46

Double unders 185

Total – 374(miscounted in gym)

good job 3:15 group!

WU x 2

Press 5’s

65 x 5

75 x 5

85 x 5

90 x 5

95 x 5 PR for reps

WOD

Tabata Messed up

8 rnds ea (20 seconds on 10 off x 8 times)

Burpee (36)

Box Jump (58) (16″)

Sit Ups (73)

Skips 372 /3=(124)

Total 291…..(got 288 at the gym…brainwas low on oxygen)

CFWU x 2

Strength – Shoulder Press x 3

75-85-95-105(2)-105(2)

WOD – Tabata Messed Up

Burpees

Box Jumps

Knees to Elbows

Double Unders

Total: 211

WU x 2

Back squat 3’s

135-225-275-295-315

WOD

Burpees 46

Box jumps 55 (24″ box)

Situps 73

DU’s 74.

Total 248

Got a pr for DU’s of 24′ previous pr was 6!

That’s a big PR dude!

WU x 2

Shoulder press (5 reps)

35-45-45-50-55

WOD

Burpees (22)

Step ups (66)

Crunches (113)

Air squats (51)

Total : 252

Thanks, although I must give some credit to Ed’s fancy skipping rope, think I might have to get one of those.

WU X2

Strength: Deadlift

(tight muscles in the back of one leg, so did lighter weight faster; and more reps)

~ 95 X10; 115 X10 (3 sets)

WOD:

~ Burpees: 39

~ Box Jumps 20″: 39

~ Sit-Ups: 66

~ Skipping: 297/3=99

TOTAL –> 243

CW x 2

Back Squat (10s) 45-65 then my hip started to hurt…so I stretched it out

Tabata Messed Up

Burpees – 60

Box Jumps – 102

Knees to Elbows – 55

Double Unders – 161

TOTAL : 378

That was fun minus the burpees. 🙂

Great Score Gillyon!

CFWU x 2

Strength: Hang Squat Cleans x 3

105-115-135-145-165 (2)

Tabata Messed Up

Burpees: 51

Box Jumps: 60

K2E rings: 40

Single Under’s: 72

Total: 223

Great way to start the week…

CFWU x 2

Push Press 3 RM: 65-85-95-100(1)-100

Tabata Messed Up – 262

Awesome score Gill!!

WU X2

10 ‘C’ word Burpees

Strength – Clean X3

95×10(Practice form)-115-125-135-145(PR for reps)

WOD: Tabata Messed Up

Burpees – 57

Box Jump (24inch) -67

Knee 2 Elbows (Pullup bar) -26

Single Unders (268/3) -89

Score: 239

Is it me or is it harder to do K2E on the Pullup Bar compared to Rings? Was brutal!

Great work evening folks!

Warm Up x2

Front Squats x5

65-75-85-95-105

“Tabata Messed Up”

Burpees- 45

Box Jumps- 64

Knees to Elbows- 45

Double Unders- 61

Total: 215

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