CAN YOU LOSE FAT AND BUILD MUSCLE AT THE SAME TIME?
Workout of the Day
Tabata Protocol means you work for 20 seconds then rest for 10 seconds. For the Tabata Sampler, you will perform a different exercise for each 20-second period. There are 2 workouts below divided by a 5 minute rest period. Break the barbells down during the rest period. Each workout is 4 minutes long.
Tabata Sampler:
Thrusters 95/65#
Sit-ups (sport: GHD)
Power Snatch
Overhead Squat
Ring Dips (sport: muscle-up)
Wall Ball
Burpee
Box jump 24/20″
REST 5 minutes
Handstand push-ups (scale to push-up)
air squat
V-ups
Wall walk
Jump rope (double unders or singles)
Lunges
Med-ball burpee
goblet squat 24/16kg
Post your scores to the Whiteboard.
THE 2018 CROSSFIT OPEN STARTED THIS WEEK. THE FIRST WORKOUT IS YESTERDAY’S WOD! Every Friday, for the next five Fridays, we will do the Open workout as the workout of the day, regardless of if you are officially competing or not. The next five Fridays will be hectic at the gym. So will Mondays since Monday will be the day all scores must be submitted by. Competitors will need to be judged. It will seem chaotic at times. It will seem chaotic because it will be chaotic…and fun! The link to find out more about the CrossFit Games, or to register, is below. YOU CAN STILL REGISTER. PRIOR EXPERIENCE IS UNNECESSARY. The link for the Judges course is below as well. See us if you have questions.
