Tuesday 151209

Posted on December 15, 2009 by admin. Filed under Crossfit Workouts

Tabata
Complete each exercise for max effort of 20 sec. Rest 90 sec between each 20 sec interval. Work out 80% of max effort; 20 pull ups = 16 etc.
Aim to maintain a work capacity of 80% for all 8 intervals.
Rest 3 minutes.
Pull ups
Push up
Sit ups
Squat

Post score to comments.

No Beach Session tomorrow meet at CFX

12 Comments »

12 Responses to “Tuesday 151209”

  1. kam, on December 15th, 2009 at 07:35 Said:

    That is the craziest video f*king ever!

    Pullups – Max 16, Min 7
    Pushups – Max 15, Min 5
    Sittups – Maz 10, Min 10
    Squats – Max 20, Min 20

    Total 411

  2. Condor, on December 15th, 2009 at 10:12 Said:

    [max effort] (80% target) : tabata
    Pullups [12] (10) : 11,10,10,10,9,7,5,8
    Pushups [28] (22) : 22,16,13,6,7,6,6,6
    Situps [16] (13) : 11,11,10,10,10,10,10,11
    Squats [23] (18) : 22,18,16,17,14,14,13,17
    Total: 372

    Pushup challenge included (76 + 40 extra!)

  3. John D, on December 15th, 2009 at 10:42 Said:

    Max effort/80% target:
    Pullups 12/10: 10,10,10,10,10,5,5,6
    Pushups 20/16 : 16,10,10,8,8,8,8,8
    Situps 10/8 : 8,8,8,8,8,8,8,8
    Squats 17/14 : 15,14,14,14,14,14,14,14
    Total: 319

  4. lelak, on December 15th, 2009 at 10:47 Said:

    Max effort round: 9 / 14 / 8 / 18

    Pull-Ups: 9 / 5 / 3 / 3 / 3 / 3 / 3 / 3 = 32
    Push-Ups: 10 / 7 / 7 / 5 / 5 / 4 / 5 / 4 = 47
    Sit-Ups: 8 / 8 / 7 / 6 / 6 / 7 / 7 / 8 = 57
    Squats: 16 / 14 / 12 / 14 / 14 / 13 / 12 / 15 = 110

    Total: 246

  5. Simone, on December 15th, 2009 at 13:44 Said:

    Pullups Max: 8 Min:4
    Pushups: Max: 11 Min: 5
    GHD Situps: Max 10 Min: 5
    Squat: Max 14 Min: 8

    Legs are just toast from the 2 WODs yesterday ….

  6. Tina, on December 15th, 2009 at 13:44 Said:

    Max effort round: 11/10/13/17
    Pull Ups: 11 / 11/ 9/ 8 / 6/ 6/ 8 / 5
    Push Ups: 10/9/8/8/8/7/6/6
    Sit Ups: 11/ 12/ 11/ 13/ 11/ 11/ 11 / 12
    Squats: 17/ 15/ 15/ 15/ 14/ 15/ 14/ 15

    Total: 337

  7. Simone, on December 15th, 2009 at 13:50 Said:

    Awesome video! Talk about a midline workout!

  8. Nicki, on December 15th, 2009 at 14:05 Said:

    Max effort round: 8/16/9/14

    Pull ups: 7/6/4/3/3/2/2/2
    Push ups: 15/12/12/9/9/8/6/7
    Sit ups: 5/6/6/6/6/6/6/6
    Squats: 12/12/12/12/12/12/12/11

    Total: 249
    This WOD made me realise how much I need to work on my upper body strength!

  9. Graeme, on December 15th, 2009 at 14:24 Said:

    Strict pull ups
    Pull ups: 9/9/9/5/6/6/5/6
    Push Ups: 14/8/7/6/6/6/6/5
    Sit Ups: 11/9/9/9/9/9/9/9
    Squats: 16/16/16/12/12/12/12/14
    297
    Bit of work to do over holidays

  10. Iain, on December 15th, 2009 at 21:23 Said:

    367
    Need to work on pull ups and push ups over christmas

  11. Liz. M, on December 16th, 2009 at 09:37 Said:

    Total = 338

    Pull Ups 7/5/5/5/5/5/5/5
    Push Ups 17/13/9/9/7/8/8/8
    Sit Ups 14/14/13/12/12/13/12/12
    Squat 17/16/15/14/13/12/14/14

  12. Rayza, on December 16th, 2009 at 22:45 Said:

    Pull ups: 14/14/8/6/5/5/5/3
    Push ups: 18/18/18/14/8/8/7/7
    Sit ups: 10/10/9/10/8/8/7/9
    Squats: 18/18/16/16/15/16/15/17

    Total: 360


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