Monday- Happy Birthday Susan Barfoot!

Nice looking crew!!  Great job at Challenge Nation!

MONDAY 101011

"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.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Russ Malz 8, 21, 10, 15, 20 = 74, Kristan Clever 4, 25, 10, 15, 18 = 72, 
Kim Malz 5, 22, 10, 11, 23 = 71, Austin Malleolo 8, 21, 10, 14, 11 = 64.
Post Tabata score for each exercise to comments and total for final score.

Compare to 100217.


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  1. Tabata This kicked my already sore a$$ (from Saturdays jumping lunges).
    44 ro 45 RX. I’m out of practice on pull ups.
    Care Bear….do you hurt as bad as I do? good lawd!
    Hope ya’ll had fun sat. See ya tomorrow!!!!

  2. wow…last time i did this WOD it kicked my ace too…looking forward to a good one at 5 PM.

  3. Awesome pic of the ladies today

  4. CFNF Chicks are HAWT!!!

  5. 42 rx for me….first day back in a while…..back feeling much better…so I am BACK…..see veryone tomorrow…feel better Bostic…:)


  7. Good Lord, Crossfit does a body good! Look at all those hotties!!!
    I’m left wondering where Johnny Law’s pink ribbons are . . . but perhaps I don’t wanna know . . . .

  8. Missing the 5pm group thanks to work… not happy about that. Catch up with everyone later in the week.

  9. Thanks G-Dog for letting me lift with you…How ever so light.

  10. No problem. Enjoyed it. Keep it up and……..keep coming and you will see some great results.