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Workout of the day for Monday, January 18, 2016 Benchmark Week – 1 Rep Max Back Squat We recommend using the following rep scheme to find your new 1 Rep Max Back Squat. Get your body very warm. You should feel mobile and strong. When you complete the following sets do it with the mind frame of being aggressive. If you walk up to the bar like it’s gonna be heavy, it’s gonna be heavy. Walk up to the bar, set your hand and feet, unrack it and back squat it like you own it. We know this sounds silly but we see it all the time. 5@50%, 3@65% and then singles the rest of the way. We are looking for a pretty 1 Rep Max. We will stop you and/or ask you to remove the weight if your form starts to fail. The goal is to lift weight with proper form. Conditioning – 1-10 Push Ups 1 Walking Lunge (1 step on each foot = 1 rep)
Workout of the day for Tuesday, January 5th, 2016 OLY – Snatch Warm up to a moderate weight. 11 Minute EMOM (every minute on minute) Odd Minutes – 2 Snatch Even Minutes – Double Unders METCON 7 Minute AMRAP 5 Shoulder To Overhead (Alternate between Push Press and Jerks each round) 15 KB Swings Fitness 50 Singles 35/65 LB Barbell (shoulder to overhead) 8/12 KG KB Performance 30 Double Unders 65/95 LB Barbell (shoulder to overhead) 8/12 KG KB Competition 50 Double Unders 110/155 LB Barbell (shoulder to overhead) 26/24 KG KB
Workout of the day for Monday, November 16th… Picture is the where CrossFit Outcome started. Looks pretty different 5 years later 😉 STRENGTH Deadlift w/toes to bar or knee raises between sets. WOD: Tabata Wallballs Row Grasshoppers Sit-Ups Fun!!! Gym Note: Bainbridge Island Rowing starts tomorrow so our 4:30 PM Classes will suspended until Late January.
Workout of the Day for Monday, October 26th is… Strength: Deadlift 5-5-5-5-5 Find a heavy but doable weight and complete 5 sets of 5 reps at the same weight across all sets. Metcon: Ghost Ride the Whip 4 Rounds For Time 1 Minute Max Cal Row 1 Minute Burpees 1 Minute Jump Rope 2 Minute Rest Combine all reps for total score Fitness: Singes Performance/Competition: Double Unders
Tuesday, October 20th Barbell Complex 1 Deadlift 1 Squat Clean into Thruster This should start from a lite weight and build up over the course of 10-15 minutes. If you can no longer Squat Clean, Power Clean it and then perform the Thruster. 10 Toes to bar 10 Wall Balls 20 Double Unders Fitness: 6/10 Wall Ball Singles Performance: 10/14 Wall Ball Competition: 14/20 Wall Ball
Thursday, October 1st Team Sprints 10X100 Run or Row One person rests, one person runs/rows. 10 Total 100s per team. Workout – Team Triple Five (teams of 2) 22 Minute AMRAP 300 Double Under Buy-In and then… AMRAP of 5 Thrusters 5 Pull-Ups 5 Bar Facing Burpees Fitness: 45/65 Ring Rows Performance: 65/95 Pull-Ups Competition: 95/135 Chest to Bar Pull-Up
Thursday, September 24th Mobility: Shoulders, Wrists, Hips, Knees Skill: Rope Climbs Workout – 20 Minute Team AMRAP Each partner does 1 1 Rope Climb, 15 ft (Sub 5 Chin-Ups) 10 Handstand Push-Ups (Sub Dumbbell Press) 1 Rope Climb, 15 ft 10 Dumbbell Hang Squat Cleans Fitness: Rope Climb from laying position to standing or 5 Chin-Ups 10/20 LB Dumbbell Performance: Rope Climbs or 7 Chin-Ups 20/30 LB Dumbbell Competition: Legless Rope Climb 35/45 LB Dumbbell
Wednesday, September 16th Strength Push Press 2-2-2-1-1 Build to a heavy push press over 15 minutes. This should be heavy, not to failure. Workout of the Day Repeat AMRAP 3 times with 1 minute rest between rounds. 4 Minute AMRAP 10 Kettlebell Swings Row, 200 m Fitness: 8/12 Performance: 12/16 Competition: 16/24 Pregnant: (3 minute AMRAP(s) with 2 minute rest)
Wednesday, September 9th Pull-Up Technique Workout of the Day 5 Rounds for Time 7 Pull-Ups 100 Meter Run 14 Sit-Ups 200 Meter Run Strength – Front Squat 5 Sets of 3 Reps at 60% of 1RM Fitness: Ring Row Performance: Ring Row or Pull-Up Competition: Pull-Up Pregnant: 5 Rounds with 1 minute rest between rounds 7 Ring Rows Mailbox Run/Walk 7 Air Squats Mailbox Run/Walk
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