Benchmark: “Tabata This”

Aug 20th, 2015

Category: CrossFit

Benchmark: “Tabata This”



CrossFit Southie Bootcamp will be back in September, with a special rate of $149 for first-time members! The September session will kick off on Wednesday, September 2nd and run through Wednesday, September 30th.

Are you looking to revamp your fitness routine this fall? Maybe you need to get back to work after a summer of fun? Our bootcamp is a community-based, high energy, circuit-style conditioning workout without the use of barbells or high skill gymnastics. This program is more challenging than your average boot camp, but less intense than CrossFit. This bootcamp is great for weight-loss, extra conditioning, or as a ramp-up into CrossFit classes.

The special rate of $149 for the month includes 3 bootcamp classes per week, plus 2 bonus conditioning classes per week, 1 bonus “butts and gutts” class per week, and Sunday Yoga. Click HERE for more details and to get signed up!

Current CFS members! Got a friend who is interested in getting started? Refer a friend to September bootcamp and receive a $50 referral bonus off of next month’s membership!

Ski Erg
Rowing for Calories

“Tabata This”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata Interval= 20s work:10s Rest 8x Through
Your score is the sum of the lowest round of each movement

Scores/Scores from Tabata this on 8/28/14
Scores/Scores from Tabata this on 3/29/14
Scores/Scores from Tabata this on 7/9/13

Conditioning Class: WOD
5 Rounds
20 Calories on Airdyne
400m Sprint
Rest 2 minutes

Conditioning Class: Core
2 Rounds
10 Bandy Good mornings
10 Banded Side-steps in each direction
25 Hollow Rocks


  1. lizowiz 08/21/2015 at 10:06 pm

    42 rx

  2. Ryan Gould 08/21/2015 at 4:07 am

    Got to pace those Push Ups!
    8/28/14 – 31 Rx
    8/20/15 – 39 Rx

    I’ll take the improvement in the score! Pre-class (half) Hatch w/ Kady….I’m out for the weekend, PEACE!

  3. jason barrow 08/21/2015 at 1:09 am

    Awesome night with some appearances from Southie faves I rarely get to see at 7PM.

    7/9/13 – 39 Rx
    6/11/15 – 40 Rx
    8/20/15 – 42 Rx (PR)
    I took notes last time on what I needed to do to improve my score this time, paid off.

  4. Jason 08/20/2015 at 3:07 pm

    45 Rx
    7/9/13 40 Rx

  5. Eddy 08/20/2015 at 1:31 pm

    48 Rx (same as last time) 7-13-7-8-13
    Post WOD: 50′ unbroken handstand walks, handstand obstacle course, and the ten 50′ passes on the ab wheelie axle thing-a-ma-jig

  6. Alec 08/20/2015 at 12:37 pm

    50 Rx with ski erg. 4-15-10-11-10

  7. Nick Alonso 08/20/2015 at 12:22 pm

    WOD 49: (7,15,7,8,12) 5 more than on 6/11/2015. Still sort of fell apart on the last round of pushups though