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

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Max effort each round.

Burpee Challenge: Day 31

Looks like the weekend classes were a success. Thanks for the input. Today is Day 30 of the Burpee Challenge. We will also be completing a new Hero wod for our Benchmark today. Should be a pretty good one. Have fun!!! 

Seven Rounds for time:

15- KB Swings (53#/35#)

15- Power Cleans (95#/65#)

15- Box Jumps (24in./20in.)


I know we usually do a partner workout on Saturdays but with the added classes today I’m afraid it might be too spread out.  This should be just as fun. Enjoy!!!



20- Thrusters (111/73)

20- Bar Facing Burpees

20- Overhead Squats (111/73)

20- Weighted Lunges each leg/stationary (35/25)

20- Power Clean (111/73)

20- Knees to Elbow

15- Wall Climbs

Day 27 of the Burpee Challenge. On a side note we will be starting a trial run of some additional weekend classes. This Saturday we will have a 9,10 and 11  o”clock classes. We were also thinking of doing a pure strength day on Sundays. Let us know if this is something you guys would be interested in. Keep going hard and most importantly, have some fun while doing it…


7 Rounds

7- Push Press/Jerk (135#/95#)

7- Chest to Bar Pull ups


CASHOUT WITH A PARTNER (1 person works on F. Squats while the other completes the ab mats, then alternate)


10 FRONT SQUATS (95#/65#)


Few quick things to let you guys know about!! First: we have signed Cascade CrossFit up for a team for the NW Box League on February 11th. We need at least two women and two men to compete! The competition is really low key and only should take about 2 1/2 hours out of your day, and will be a lot of fun to show our stuff against other local teams. Again, we really need at least TWO women and TWO men. So, please let me know if you are interested! Going to be an awesome opportunity!

Since we signed up for a team, we also need to try and get a few judges to help with the competition. I think Kyle had talked to a few of you that were interested, but if you are interested, please email me at: tennyson,[email protected]. They will need judges to be at their meeting tomorrow Jan. 28th at 12:00pm at Gravity Janes in Issaquah, to go over judging expectations and the WODs. Please help us out! Meeting shouldn’t last too long. :-)

Also, Anna Cummins who came out with her husband Bob for the rowing workshop (which was awesome!), just shared with me about what’s called the NW Ergomania. It’s an even that is held on February 4th and gives you a chance to compete against other CrossFitters in a little rowing competition. If you are interested, go to: for more details!!