November 6, 2026
1061
For total reps:
Tabata
pushups & squats (alternate rounds)
1m rest
Tabata
rowing Calories
1m rest
Tabata
KB snatch (Alternate sides each round. rd1 = left, rd2 = right)
Tabata: Most timers have a tabata setting. If you’re using smartwod timer it’s in there. It’s intervals. for 4 minutes, 20 seconds of work, 10 seconds of rest.
For this, I’d use two timers. One running timer and one tabata timer. Running timer to check time at the end of each tabata for accurate 1 minute rest.
Score total reps for all 14 minutes of work.
October 26, 2026
1059
2 rounds for time:750m row40 Push ups30 alternating reverse lunges…
October 22, 2026
1058
for time:21 calories rowing21 box over 20″21 kb swing 53/3515…
August 31, 2019
My version of programming for CrossFit or similar
Posted by jereme
This is a view of my process or personal method for creating workout plans in three month blocks. It’s not…
May 20, 2019
Terms, Acronyms, and some other things.Definitions
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This page is dedicated to some of the terms we use that may not be common knowledge. Please feel free…
May 20, 2019
Information – back online
Posted by jereme
-Just so you know; there will be broken links, stuff that doesn’t work, things that don’t look great. Let me…
May 19, 2019
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What is the best way to warm up? So I am not creating warm ups any more. This is for…