Friday's WODs

I was happy to see everyone this morning ready for a nice, rainy workout. Fortunately, everyone managed to stay somewhat dry (minus the sweat of course). Here's what they all managed to knock out before 8:00 a.m.

Friday
5:30 a.m.
Snatch
3-3-3-3-3
*This was the first time doing the snatch with the 5:30 a.m. crew and they all did great. It's a very technical lift, but everyone picked it up quickly. Check out Rosie!

"Tabata This!"
-Tabata Row
Rest 1 minute
-Tabata Air Squats
Rest 1 minute
-Tabata Pull-Ups
Rest 1 minute
-Tabata Push-Ups
Rest 1 minute
-Tabata Sit-Ups

Enjoying their date with Tabata stations.

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Kandice and Norma taking full advantage of the 10 second rest.

Friday
7:00 a.m.
Overhead Squat (OHS)
5-5-5

Nice job, Eric!

For Time:
-Tabata Wall Balls
-Run 400 meters
-20 Back Squats
-Run 400 meters
-20 OHS

Diana's first time doing OHS and they were awesome!

Fastest Time: Diana-11:25 (Great job for only her 2nd time doing CrossFit!)


Another great week full of hard work. I hope everyone enjoys the rainy weekend we have in store for us. Happy Friday everyone!

Contemplating my 130 lb. OHS attempt.