WOD: Wednesday

‘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
13 sit-up
12 row (use the calorie counter and call each calorie a rep)
This score is a 53.

Compare to last time here.

10 Responses

  1. Great to see so many people at CF42s yesterday over all the time slots. Compared to alot of other affiliates throughout Australia, 42s is pulling the numbers and more than holding it’s own! Awesome work Drum and Alli in providing a fantastic strength and conditioning facility that is changing lives and building community. Rock on CrossFit!

  2. Today was awesome, meeting Commando Steve, watching him workout and having breakfast with him has made my year!! I should wear my CF42S hoodie in public more often lol

        1. hahahahahahahahahahahahahahahahahaaaaaaa

          I got my photo with him at lunch time – special is me. Good on you Lisa for wearing your CF hoodie.

  3. WOD results:

    6.15am:
    Julie: 19/5/3/10/8=45 rxd
    Lisa.N: 13/4/3/8/7=35 (purple/knees)
    Matt: 15/6/3/10/10=44 rxd
    Bags: 12/5/4/10/4=35 (orange)
    Shaggy: 12/5/2/9/5=33 rxd
    Razor: 13/6/8/13/13=53 rxd
    Kate.B: 13/3/3/6/5=30 (purple/knees)
    Lindsey: 9/4/0/7/5=25 (blue/knees)
    DJ Dave: 18/5/7/12/10=52 rxd
    Daniel: 10/5/6/8/4=33 (jump/knees)
    Kate: 16/5/5/12/8=46 rxd
    Alex: 13/4/4/10/6=37 rxd
    Yaro: 12/5/4/10/6=37 rxd
    Bove: 15/5/4/8/6=38 rxd

    7.30am:
    “McCluskey”
    Three rounds of:
    9 Muscle-ups
    15 Burpee pull-ups
    21 Pull-ups
    Run 800 meters

    Drum: 20.44 rxd
    Chops: 32.26 (jumping MU)
    Nikki6: 30.44 rxd
    Russ: 24.44 rxd

    12 noon:
    Mandy: 9/4/8/7/8=36 (box/jump/incline)
    Nick: 10/4/8/8/4=34 (jump)
    Anna: 21/5/8/11/9=54 rxd
    Russ: 18/5/7/14/16= 60 rxd
    Darren: 14/6/11/11/8= 40 (jump)

    5.15pm:
    Showtime: 12/5/5/10/8=40rxd
    Nick.W: 11/5/5/9/6=36 rxd
    Emily: 18/4/5/11/6=44 rxd
    Slats: 12/14/10/5/7=49 rxd
    Slayer: 15/7/10/3/7=42 rxd
    Spartacus: 18/5/8/8/7=46 rxd
    Le’Roy: 13/6/5/11/10=45 rxd
    Brad: 14/5/5/10/6=40 (jump)
    Chris: 12/5/7/4/5=33 (jump/knees)
    Adam: 16/6/5/11/8=46 rxd
    Steph: 16/5/5/10/9=45 rxd
    Jake: 15/6/7/13/7=48 rxd
    Sonya: 11/4/4/10/5=34 rxd

    6.30pm:
    Tania: 12/4/10/12/8=46 (jump)
    Rowan: 11/5/9/9/6=40 (jump)
    Cam: 18/8/7/8/7=48 rxd
    Brett: 15/6/5/13/10=49 rxd
    Liam: 12/5/6/8/6=37 rxd
    Josh: 17/5/10/10/8=50 (RR/jump)
    Steph: 16/5/6/10/8=45 rxd (again!)