Monthly Archives: August 2016

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CrossFit Waukesha/Delafield WOD 9.1.16

Strength: Shoulder Press 75% x 5 85% x 3 95% x 1 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 totaling 4 minutes. Score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

CrossFit Waukesha/Delafield WOD 8.27.16

Partner 25 min AMRAP 20 Wall Balls (20/14) 20 Kettlebell Swings (55/45) 20 Sit-Ups 20 Jumping Lunges 20 Pull-Ups 20 Ring Dips 20 Squats Athlete that starts the 20 reps must complete the 20 reps. Partners switch each exercise.