Sunday WODs - 7/27/2014

July 27, 2014

Voila!!  Here are your Sunday WODs...have fun with these!  More fun to come next week with some inspiration from the CrossFit Games!  I hope you've all been watching!!



Sunday July 27, 2014




400m Run

200m Row

400m MB Run 14/20

200m Row with 10 MB Thrusters after every 100m

400m Plate Run 25/45

200 Row with 10 Atomic Sit-ups after every 100m

400m Run


Rest 5-8 minutes


3 RFT:


10 Squats

10 Burpees

100 ft. Marching Lunges




Tabata This Tabata That…


The "Tabata" Interval is 20 seconds f work followed by 10 seconds of rest for 8 intervals.  The score is the LEAST number of reps performed in any of the 8 intervals.  In "tabata this" the row is for calories.  


The High Intensity Interval Training (HIIT), also known as the Tabata Protocol, was developed by the head coach of the Japanese speed skating team. It was named after Dr. Izumi Tabata because Tabata and his team (at the National Institute of Fitness and Sports in Kanoya, Japan) studied the speed skating coach's workout to determine the optimum protocol.  In their research Tabata et al. (1996) showed that a 4 minute cardiovascular training routine improved fitness.   This interval is a great addition to any sort of training regime- you can "tabata" pretty much anything!  Have fun!


Tabata Row

REST 1 Minute

Tabata Squat

REST 1 minute

Tabata Pull UP

REST 1 minute

Tabata Push Up

REST 1 minute

Tabata Sit Ups



Take the SUM of your Tabata Scores (the lowest #)  and complete that many Burpees



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