Monday Workout: Front Squat & Tabata

28 thoughts on “Monday Workout: Front Squat & Tabata”

1. 

   Joelle August 2, 2010 — 7:09 am

   What are the time intervals for the tabata WOD? Gotta do this one at home cuz mom is still in town. 🙂

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   1. 

      Ian M August 2, 2010 — 9:36 am

      A standard tabata is four minutes long and comprised of 8 rounds of 20 seconds of work followed by 10 seconds of rest.

      Reply
      1. 

         Joelle August 2, 2010 — 10:44 am

         Thanks, Ian!
2. 

   Meg August 2, 2010 — 7:58 am

   1 rep max: 104#
   wod: 106 (57#)

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3. 

   G August 2, 2010 — 8:03 am

   FS: 89×3, 99, 109, 109
   wod: 97 (77#)

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4. 

   Billy August 2, 2010 — 8:56 am

   FS: 3×3 133#, 155, 177, 177 #
   wod: 85 (77#)

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5. 

   AJ August 2, 2010 — 9:01 am

   FS: 111, 121, 121, 133, 143, 153 (PR)
   WOD: 82 (67#)

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   1. 

      AJ August 2, 2010 — 9:01 am

      I meant 155# (PR)

      Reply
      1. 

         Eric August 2, 2010 — 9:04 am

         excellent, my son.
6. 

   Malcolm August 2, 2010 — 10:31 am

   FS: 3×3 @ 133#, 155#, 165#, 165#
   WOD: 94 rx

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7. 

   Elizabeth August 2, 2010 — 1:34 pm

   FS: (3×3) 121, 133, 143 (PR); (3×1) 155, 155, 160 (PR)
   WOD: 106 Rx

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8. 

   Kyle August 2, 2010 — 2:45 pm

   FS: 199, 209, 219; singles: 226, 231, 243 (PR)
   WOD: 123 (30# DBs)

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9. 

   Ope August 2, 2010 — 6:03 pm

   177 x 3, 199 x 3
   128 rx

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10. 

    Landon P August 2, 2010 — 6:51 pm

    177 x 3, 199, 221(PR), 199
    136 Rx

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11. 

    Ian M August 2, 2010 — 8:11 pm

    221, 309, 309 x 3
    353, 397, 407 x 1

    WOD:
    139 rx’d (90 PP, 49 burpees)

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    1. 

       Eric Walden August 2, 2010 — 11:50 pm

       Holy crap son!

       Reply
12. 

    Laura August 2, 2010 — 9:48 pm

    Squats 45, 55, 65×2, 67#
    76 + 35= 111 @ 25#

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13. 

    Melly August 2, 2010 — 10:03 pm

    FS:89,89,110,110,143,143 (PR)
    WOD: 45 push press @45#+ 28 burpees= 73 reps

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14. 

    Justin August 2, 2010 — 10:09 pm

    FS: 177, 182, 187 / 209, 214, 219 (+8 PR)

    WOD: 48 + 53 = 101 Rx

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15. 

    Jason G August 2, 2010 — 11:04 pm

    FS: 165×2/177/199/209 (PR+17)/199
    WOD: 64 PP + 43 burpees = 107. Missed the 1st 2 rounds of burpees due to my little face-plant. Teeth still hurt a bit. 🙁

    Reply
16. 

    Lydia August 2, 2010 — 11:05 pm

    FS: 82×3 / 89, 99, 104 (PR)
    WOD: 50 pp @ 45# + 34 burpees = 84

    Reply
17. 

    Devon August 3, 2010 — 12:01 am

    45#, 87 reps.

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18. 

    John August 3, 2010 — 12:09 am

    FS: 221 x (3×3); 243 x 1; 253 x 1; 263 failed attempt.

    WoD: 76pp + 40 burpees = 116 reps

    I mistakenly told some people at the gym that I did 111 reps. That was not correct…

    Reply
19. 

    Aimatron August 3, 2010 — 12:23 am

    Bday WOD!!!

    “Forest Creature”
    2 Rounds of:
    Farmer’s carry to stairs and back (25# dumbbells)
    500m row
    20×12# med ball SLAMSMASHBANGS into the floor’s FACE
    10 weighted jump rope turns

    16ish minutes.

    I wore the flamingo hat with great pride.

    Reply
20. 

    Hillary August 3, 2010 — 6:21 am

    FS: 89×3, 99×3
    WOD: 123 reps, 45#

    Glad you survived the bday workout Amy, great job!!!

    Reply
21. 

    Dan Epstein August 3, 2010 — 3:04 pm

    FS – 111, 121
    WOD – 81 reps, 67#

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22. 

    Jenni August 4, 2010 — 12:33 pm

    FS: 45, 55, 65, 67, 67, 67
    WOD: 107 (25#)

    Reply
23. 

    David Hargis August 7, 2010 — 12:38 pm

    Forgot about Front Squats

    WOD: 108 Rx’d

    Reply