Only a 9am and 10am class this AM. Classes will take place in Southie Green!

Apr 23rd, 2011

Category: CrossFit

Only a 9am and 10am class this AM. Classes will take place in Southie Green!

JR showing off his enormous deadlift.

Competitors-please remember to check the heat schedule for where and when you are competitng and judging. Please watch the movement standard on the games site before arriving. Good Luck everyone!!

WOD

Tabata This

“Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Scoring Example:
A total score of 53 is determined by adding up the lowest number of reps in any set of each exercise.
18 squats
4 pull-up
6 push-up
12 sit-up
8 row (use the calorie counter and call each calorie a rep)
This score is a 48.”

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