Thursday 28 April WOD


“Tabata this..”

-Hand release pushups

Post your total number of reps to the comments.

The tabata protocol is as follows: 20 seconds of work followed by 10 seconds of rest = 1 round. Each movement goes for 8 rounds, making the total number of 20/10 rounds 32, equaling a total of 16 minutes worth of workout. Confused? Here is the breakdown.

On 3-2-1-GO, you will perform as many air squats as possible in 20 seconds (KEEP COUNT) and then rest for 10 seconds. When the rest time is over, perform another 20 seconds worth of max squats and then rest for another 10 seconds. Do this for a total of 8 rounds.
AFTER THE 8 ROUNDS OF SQUATS IS COMPLETE, move DIRECTLY into the pushups! There is NO EXTRA REST between movements. Perform 8 rounds of this with the pushups. Then move to situps, and lastly burpees.

HAND RELEASE PUSHUPS: Start like a regular pushup, then at the bottom of the pushup, lift your entire hands off the ground, then push back up into the start position. That is one rep.

TO KEEP COUNT OF YOUR REPS, only keep count of the round you are on. Melissa and Andy will be keeping track of time, as well as writing down everyone’s performed reps during the rest period, so be ALERT and ready to give your number of reps to the scorekeepers as there is only 10 seconds to do so!

If you are offsite and are worried about timing, try to use a clock big enough to see while you are moving around and keep in mind that 8 rounds only runs for a total of 4 minutes.

Your score is the TOTAL NUMBER OF REPS PERFORMED within the 16 minutes, so just add up all the rounds and there you have it :)

If anyone has any questions, please post them in the comments and they will be quickly answered.

This workout is very hard so don’t quit!!

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Melissa and Damon get it done

27 April whiteboard

More pictures from yesterday on the picture page.

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CrossFit HQ WOD:

Rest Day

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One Response to Thursday 28 April WOD

  1. Melissa says:

    339 reps.

    For everyone at the Vince today, great job! Andy and I calculated all of the scores and posted them on the whiteboard in the gym.

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