Friday, April 26, 2013

Happy Friday!!


FREE SATURDAYS! For the rest of the month of April and all of May we will make Saturday sessions free to current members and a friend. So we encourage you to bring in a friend to come give CrossFit a try and workout with you or simply come out with you to keep you company. This means that if you have a 10 session or a 3x/week package your Saturday sessions do not count against you.


Strength/Skill
Max Pull Ups
Max Push Ups


Grabbed this WOD from our old trainer at CrossFit Roselle. Looks pretty good.

WOD
A:
Tabata (4 rounds) "bottom to bottom" squats (see video below) followed by 1200m run for time.  
The Tabata squats are scored by the lowest rep count in any set.  You must then immediately run 1200m for time.

B:
Tabata (8 rounds) "bottom to bottom" squats (see video below) followed by 1200m run for time.  
The Tabata squats are scored by the lowest rep count in any set.  You must then immediately run 1200m for time.

You will be timed on your 1200m run/row and subtract your lowest round of squats in seconds from your run/row time and that will be your score.

This should be fun.

 

 

7 comments:

Denise Rosas said...

Wait....so how many squats in 1 round?

Unknown said...

You do as many squats as you can in 20 seconds then you will rest for 10 seconds. Your 10 second rest will be at the bottom of the squat. You will do that for 8 rounds then immediately run 1200m. You will take your lowest round and subtract that amount of reps in seconds from your 1200m run time for your score.

Denise Rosas said...

Got it! This was prob on the video but my ipad for some reason doesnt show the videos that are posted. (Fyi) :)

Unknown said...

Yeah I can't see them on my iPhone either. This should be a fun one. Or at least it will be fun to watch each other try to run after the squats.

Unknown said...

My hands have healed just in time for some pullups. lol

Unknown said...

I am excited to do this one!!

Denise Rosas said...

Hmmm...... Id be lying if i said im excited to run! Now max pull ups .....that sounds exciting lol