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WOD
"TABATA FIGHT GONE BAD"
Tabata protocol (20 sec work, 10 sec rest, eight times) for five exercises:
- wall ball, 20lbs/14lbs
- box jumps, 24"/20"
- SDHP, 32kg/20kg
- push press, 35kg/20kg
- row (for calories)
I didn't look up HQ's protocol for this workout, but I gave y'all an extra one-minute rest & rotation break. I guess it wasn't necessary (;
EJ, Elizabeth and Chris throwing up them med balls
Although some people literally rested:
TFGB is too easy for Margaret
Elbows high & outside: Rachel needs a heavier weight!
Sheena's shirt says it all.
Who put 100% into their work today? Cedric actually jumped out of his shoes with his last wall ball interval:
One of the next Member of the Month nominees definitely had to be in today's attendance..
the Samson Stretch: Brady, Adrian, Philip
Jake's "Before"
Jake's "After"
Plus Mateo was there!
CrossFit Games 2025?
Great effort by everyone today. You really pushed yourselves to the limit. I couldn't be more proud to be your trainer. Even though today you had a sub:
Sr. Andres Good
Keep up the awesome work.
Today's crew
3 comments:
Thanks a lot Andrew. Best picture of me ever. :) Yawning just means you need more oxygen!
how true.
Look at your arm!!
Was a great work out.. send our thanks to Sr. Andres Good please.. and tell him to shave!
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