''Tabata Frenzy III'' (04.05.2011)

Warm-up Drills (04.05.2011)
Speed Rope x 2:00
''Burgener Drill'' (3Rnds/PVC)
Speed Rope x 1:00
9 Fundamentals x 5 reps each (45lbs)
-Scorpion/Chest Stretch
-Inchworms/Cobra Stretch
-Shoulder Opening Drill (wall)

Notes: Adding a chest stretch to the Scorpion drill requires the athlete to maintain shoulders and chest pressed flat against the deck (arms straight, palms down) while the hips and leg are rotating over to the opposite arm/hand.

''Tabata Frenzy III'' (04.05.2011)
With a running clock set for standard ''Tabata'' intervals (:20 x :10 rest) complete the workload below in as few rounds as possible
Row 500m
20 x Bench Press (135/95lbs)
40 x GHD Sit-ups
50 x Wallball (20/14lbs)
40 x GHD Sit-ups
20 x Bench Press (135/95lbs)
Row 500m

Post the number of intervals needed to complete the workload to comments.

Skill Development (04.05.2011)
3 Rounds at your own pace of
12 x Pistols (6 each leg)
12 x SLDL's (45lbs)

Notes: Challenge yourself today by working through to the next level of difficulty for your pistols. SLDL's are Stiff Leg Deadlifts. Athletes need to ensure they keep the bar close to the legs and maintain a lumbar curve with retracted scapula for the entire range of motion.

Mobility WOD

CrossFit Endurance Rest Day (04.05.2011)


Marcus said...

Tabata Frenzy: 13:38 @ 135lb bench

Laura said...

Tabatha's frenzy III
19:11 @ 70

Justin said...

Tabatha Frenzy III

Anonymous said...

Tabata frenzy III: 16:44 @155# Bench


mtn Rob said...

16:05 w 115lbs/20lbs

thammond18 said...

Tabata Frenzy III...
16:18 w/135#,20#


matt L said...

Tabata frenzy III: 16:01 w/#115 and 20lbs mb

Gotta love how 1 day of cfnh makes me more sore then 3 months at usmc boot camp

sdaghir@gmail.com said...

Tabata Frenzy III:
14:25 @ 185lbs/20lbs w/Gasmask

Thanks Mtn. Rob and Jorge... Brown Power compelled me. And the thought of suffocating.

Alison said...

"Tabaata Frenzy III"
60# bench press
14# wallball

Anonymous said...

De nada profe
tabaata Frenzy III: 13:00/115lbs/20lbs

Estoy pero muerto...

David said...

20:24 with 185 and 30 to 8'

Mint said...

'Tabata Frenzy III''

14:20 / 185# / 20#

Peter said...

Tabata Frenzy III
20:33 w/105# (reduced to 95 for last 6) and 20# WB

lewis.robertdavid@gmail.com said...

Tabata Frenzy III

19:40 - 135#/20#

Fortress WOD, so I subbed 60 x Abmat situps for the GHDs.


Mike Scotina said...

Tabata Frenzy III



Anonymous said...


Tabata Frenzy III

20:12 w/ 225 bench

Khan said...


Matt Prendergast said...

16:50/ 165# / 20#