Monday, October 23 2023

Posted by Mandee on October 23rd, 2023

25 responses

"Tricky Tabata" by DB
For Max Reps of Each Exercise:

Tabata Russian KettleBell Swings 40/32/24/20/12kgs

Rest 2 minute/rotate

Tabata Push Press 55/45 75/55 95/65 115/75

Rest 2 minute/rotate

Tabata Toes to Bar

Rest 2 minute/rotate

Tabata KettleBell Goblet Step-Ups 30/24/20/18/12"

Rest 2 minute/rotate

Tabata WallBall Sit-Ups (unanchored) 20/14/10lbs

Rest 2 minute/rotate

Tabata Over the Bar Burpees

Rest 2 minute/rotate

Tabata Sumo Deadlift High Pull 55/45 75/55 95/65 115/75

*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals or 4min. This is 28 minutes worth of Tabata training and 12min rest for a total of 40min.

Athletes can pick order of exercises

25 responses to "Monday, October 23 2023"

Michael Stanley says:

October 22, 2023 at 8:30 pm

BO!!!! Climbing like a monkey!

AP says:

October 22, 2023 at 8:43 pm

Bo the Beard looking strong!

steve price says:

October 22, 2023 at 8:56 pm

Bo looks like he is running up that rope !!!
“Bo knows” leg-less rope climbs 👍🏻💪🏼👍🏻

Brede says:

October 22, 2023 at 9:09 pm

Nice beard… and rope climb

Hal says:

October 23, 2023 at 7:22 am

Bo Knows Gains
343 rx (32kg, 115bb, 24”)

Josh Kennedy says:

October 23, 2023 at 7:34 am

BO KNOWS!
413 reps RX, 24kg KB, 75# bb:

Nathaniel says:

October 23, 2023 at 8:46 am

Bo doin Bo things…the legless rope climb shows some true prowess and next level ability, and Bo is all about it. Bo has his spot, has his buddies, and has his fitness. He’s been disciplined, dedicated, and had fun along the way. He really stepped up his game once Kiley joined but can’t seem to quite edge her out on any given day…keep Rollin Stud!

Champ says:

October 23, 2023 at 11:30 am

409 rx (24kg, 24”, 95#)
10/25/22: 356 rx (40kg, 24”, 115#)

Jason Morgan says:

October 23, 2023 at 11:34 am

419 Rx (#24, #95, 20”) In Order

(85-76-48-40-73-48-49)

Bo says:

October 23, 2023 at 11:35 am

Thanks, guys! Love the CFHSV crew. It's definitely not that cold barbell that keeps me coming back.

389 rx (24kg, 75lb, 24")

Misty says:

October 23, 2023 at 1:09 pm

That rope was no match for Bo! Bo is always digging and finding the pain cave in the back corner of the gym. Great athlete and always friendly and kind to everyone around him. Bo is coachable and has grown so much as a CrossFitter since he walked through the door. This is an awesome family and I'm lucky enough to be able to coach all of them. Bo and Kiley do an amazing job of laying down footprints for their little ones to follow. So glad the Cochran's found CFHSV!

86 - SDHP @ 55#
48 - Step-Ups @ 16kg to 20"
52 - T2B
70 - PP @ 55#
81 - WB Sit-ups @ 14#
40 - OTBB
96 - Russian KBS @ 16kg

473 rx

Nathaniel says:

October 23, 2023 at 2:06 pm

468 rx

95lbs
24kg
24” box
20lb WB

Regina says:

October 23, 2023 at 2:13 pm

Bo representin' the 6am. If you gonna train with those dudes, ya better be READY...

380 Rx, 16kg, 65#, 20" box, 14# wb

Bailey says:

October 23, 2023 at 3:25 pm

527 RX

65lb
24kg KB
20” box
14# WB

Kim G says:

October 23, 2023 at 4:55 pm

56 - SDHP
34 - T2B
38 - Step-Ups
36 - OTBB
48 - PP
69 - WB Sit-ups
93 - Russian KBS

374 Rx, 16kg, 65#, 20" box, 14# wb

Mac says:

October 23, 2023 at 4:58 pm

463 rx

24kg / 24” / 95#

Mandee says:

October 23, 2023 at 5:04 pm

Bo showing off and making tough things look easy. This guy has been dedicated and determined since the beginning with a true eagerness to learn and grow as an athlete. He’s not afraid to slow down and dial in his form, and he’s proof that taking a step back every now and then can actually get you further in the long run. Bo is friendly, encouraging, and well liked by his fellow athletes too. Great guy who adds so much to our CFHSV community. Keep after it, Bo! 😄

Mandee says:

October 23, 2023 at 5:05 pm

506 RX (24kg, 65lb, 20”, 14lb WB)

Alex says:

October 23, 2023 at 5:26 pm

492 Rx ( 115lbs, 32kg, 24”, 20lb WB )
Complete in order listed, with reps of: 100/75/67/40/89/62/59

10/25/2022: 472 Rx ( 115lbs, 32kg, 24”, 20lb WB )
96/76/62/38/85/59/56