WOD: Monday

by | Jul 29, 2012 | CF42s Workout of the Day | 9 comments

‘Tabata Mash-up’
Tabata Intervals (20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Overhead Lunge (20kg/15kg), Abmat Sit-ups, Box-jumps (24″/16″), Russian Kettlebell Swings (24kg/16kg) and Double-unders with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps 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 55 is determined by adding up the lowest number of reps in any set of each exercise.
12 Overhead Lunges,
10 Abmat Sit-ups,
13 Sit-ups,
8 Box-jumps,
12 Russian Kettlebell Swings.
This score is 55.

Post total score to comments.
Compare to last time here.

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Hilux – busting his Blue Steel on the front page.

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9 Comments

  1. Hilux on July 30, 2012 at 07:28

    Read the story!!!

    Warning from the Commonwealth Bank – BUY NOW!

    Talk to me or Karen about some awesome properties on the market now.

    Great WOD today.

  2. Jaci on July 30, 2012 at 08:40

    Melbourne CBD crossfit
    21-15-9
    Thrusters/sumo high pull dead lifts/ burpee pull ups
    13.51 rxd

    • DJ on July 30, 2012 at 09:07

      that sounds like a cracker WOD Jaci!

  3. DJ on July 30, 2012 at 09:08

    Well done Ali for smashing out her first RXD workout today!

    • Jason on July 30, 2012 at 09:47

      Congrats Ali,

      All the hard work you put in has paid off.

      • Jess on July 30, 2012 at 10:14

        Woo hoo, you rock Ali!

        • Millie on July 30, 2012 at 13:01

          Proud of you Ali!!

          • Ali on July 31, 2012 at 08:21

            Thanks guys 😀

  4. Cam on July 30, 2012 at 21:19

    Well done Ali