Main Site Daily WODs

Monday 010312

Here we go again!!

We're returning to the "CrossFit Challenge":

Apply the "Tabata Interval"

(20 secs of work followed by 10 secs of rest repeated 8 times) to:

Rowing

Squatting

Pull-ups

Push-ups

Sit-ups

For the Rowing record the number of meters you complete in each interval.

For the other exercises record the number of reps you complete in each interval.

You get a minute break between each exercise.

The lowest numbers from each exercise are added for a total score.

This is an extremely challenging workout. It takes exactly 24 minutes to completion.

Your final score is an excellent measure of your total fitness

Sunday 010304

This is an amazingly complete workout in only twenty-four minutes.

Set-up the rower for intervals of twenty seconds work and ten seconds rest.

Set the rower to display meters in the lower window. Go all out on the first effort.

On subsequent efforts work to capture as many meters as in the first effort.

In the same interval pattern, 20on/10off X 8,

Squat (air squat).

Same interval pull-ups.

Same interval push-ups.

Same interval sit-ups.

If you transition from one exercise to the next in ten seconds, this is a

twenty-minute workout. For all but the best athletes this will be all but impossible.

Transition from one exercise to the next as quickly as you can. One-minute maximum

transition break! No ranking will be considered for total time that exceeds twenty-four minutes.

Ranking is based on least number of meters in each of eight rowing intervals, and least

reps in each of eight intervals for each of the other four exercises.

Submission includes five numbers: least number of meters in rowing, least number of squats,

least number of pull-ups, least number of push-ups, and least number of sit-ups.