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Tuesday 120724

Ricky Frausto Filed Under:
WOD

Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are burpees, the second 8 are pull ups, the third 8 intervals are walking lunges, the fourth 8 are burpees, and finally, the last 8 intervals are air squats with a kettlebell (1.5/1 pood).

There is a 30 second rest period between movements.

The air squats with a kettlebell require that you squat while holding a kettlebell in any fashion so long as the bell remains above the waist while moving.

Post total reps from all 40 intervals to comments/Logwod.


Next Friday, August 3rd, at Charlie's on the Lake (144th & Industrial), we will be hosting a celebration get together in honor of the entire CFO nation's accomplishments during the 2012 CrossFit Games season including the many who signed up for and participated in the Open, those that qualified and competed in regional competition, and ending with the awesome performances of Kyle Kasperbauer and Stacie Tovar at the Home Depot Center. It truly has been a special season that needs to be celebrated.

Charlie's has a back room that we've rented for just this occasion. Festivities will begin at 7:30pm and there will be a wait staff available for dinner and drinks. We hope that you will dress up and join us for an evening of congratulations and community building.

Please email us if you have any questions regarding this event.

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5 Responses to "Tuesday 120724"

  1. paul Says:
  2. no wonder no one posted before now. no one can move!

    this was brutal. 308 reps. took a lot out of me.
  3. bluejayRN Says:
  4. Wow, that one moved fast.

    30?, I wanna say 308 or 303...I can't remember. I left my brain in the pile of sweat on the floor. And since Paul got 308 I question if I really kept pace with him. he's a machine!!
  5. paul Says:
  6. You're too kind. I definitely did not keep up with some of the rockstars in the small but might noon class, notably Jake and Danny!
  7. Steve Says:
  8. 273. This one would be worth benchmarking and trying again when it's not 104 degrees.

    Picked numbers and tried to stay with them all the way through-
    Burpees - 6
    Pull ups - 6
    Lunges - 10
    Burpees - 5
    Squats - 7
    plus a few misc here and there.
  9. Paula Says:
  10. Ahhh....Gotta love Tabata Tuesday!

    309 reps- tweaked my back this weekend and burpees didn't feel to good so subbed with ball slams and then sub ring rows for pull-ups.

    Definitely a hot and sweaty one!

    Nice work 4:30!!!

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