Tabata Know This By Now

Mar 14th, 2019

Category: CrossFit

Tabata Know This By Now

#TBT 2010- Filthy 50


Haley’s Marathon Fundraiser for Dana-Farber!
Hi Everyone! Coach Haley here. As you probably have heard me mention by now, I am very excited (and nervous!) to be running the 2019 Boston Marathon to raise money for Dana-Farber Cancer Institute. I will be running in memory of my godfather Johnny and our dear friend Pat P. While the training has been tough (I am definitely NOT a runner!), I am excited for Marathon Monday and even more excited to raise as much money as possible for this important cause. I have made it my personal goal to raise $15,000 to support innovative cancer research and would love your support! If you’d like to contribute, you can read my story donate through my page HERE.


I am also hosting a Fundraising Party NEXT Saturday 3/23  at John Brewer’s Tavern in Malden from 2-5pm. I’ll have some fun raffle prizes and a 50/50, but the best part is, the Tavern will be donating 20% of your food & drink tab directly to Dana-Farber! If you are up for an adventure into the burbs, I’d love to have you join me. Just show up, and hand a copy of the coupon above to your server! I’ll leave some copies at the front desk.

Thank you all for your help & support!! I am looking forward to representing CFS from Hopkinton to Boston!

Warm Up
4 Rounds
Tabata Ski Erg
Rest 30 seconds
4 Rounds
Tabata Jump Rope
Rest 30 seconds
4 Rounds
Tabata Push Up
ADV- Rest in plank

Strength
Back Squat
3-3-3-3-3

WOD
Tabata Stations- 20s:10s x8 Rest 1 Minute after each round
Double Unders
Push-ups
Ski Erg
Sit-ups

Report your lowest number of reps for each exercise

Level 1- Single Unders

Conditioning 4:45 in Southie Orange
4 Rounds
In 7 Minutes
800m Sprint for Time
Row, Bike or Ski In the remaining time @60%

Rest 1 Minute

Report your fastest and slowest Sprints

 

DISCUSSION 1 Comments

  1. Crowley 03/14/2019 at 12:29 pm

    back squat: up to 295
    wod: 30, 9, 6, 6 (GHD)