WOD Friday 15/11/2013

“Test 3”


Tabata Squat
Max reps of Muscle-ups in 4 minutes


The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.


Post score to comments.


Reiven making it look easy!!

11 Comments on “WOD Friday 15/11/2013

  1. Reiven you make that look way to easy!!:-) cool shot

  2. Work wod. Rest day Wednesday . Yesterday’s wod row 500 15 strict pull ups 6 rounds 27 .00. Done hang power cleans for 3’s before I came back to work. 50-60kg

  3. 5am
    Kylie 240
    Lauren.Y 290
    Lynne 308
    Britt 360
    Carolyn 532
    Cam 121
    Mick.L 132
    Stevo 52 rxd

    James 52 rxd
    Rani 120
    Reiven 195
    Corrine 240
    Leigha 407
    Nadine 357
    Sarah 221
    Bel 210

    Wog 16/11 mod
    Millsy 16/12 mod
    Mitchy 64 rxd

    Brian 270
    J-dog 150 rxd
    Stu 170
    Clifford 98 rxd
    Merv 405
    Mick.B 361 rxd
    Hayley.G 221
    Sue 240
    Corina 210
    JFK 225 rxd
    Kendall 204
    Shelbs 220
    Kirsten 320
    Grant 171
    Naz 195
    Dan.W 476 rxd
    Lozza HPC 3’s 50-65kg


    Patchy 504 RXD
    Brian 120
    Jen.K 403
    Mish 496 Mod
    Marty 136 RXD
    Andy 90 RXD
    Matty.Mac 241 RXD
    Brucey 108 RXD
    Sammy.G 120
    Matty.G RXD
    Tracy 130
    Lachlan.E 225

  4. Hey guys and girls!!
    I have nominated 4551 as one of the best businesses on the coast. All we need is ‘likes’ on Sue’s comment and at 12pm today, the top 10 businesses will be tallied and run in tomorrow’s paper. If you’ve got a second, please follow the link below, find Sue’s comment and ‘like’ our business Crossfit 4551 🙂 cheers dudes!! Have a great day!! 🙂


    • Marty good holding back holy shit balls thats amazing Dan well done!!!

  5. Thanks to Aido and Locky for our Gymnastics training…. Some awesome tips and heaps of progressions to develop strength and practice muscle ups!!!

  6. Wow Mish and Matty at the same time that must have been one hot catch up !!!;)

  7. I can olny hope I have this correct Patchy is that Locky if so you are killing it and deserve the rewards for all the hard work that you put in when you think know one is watching Locky we all are congrats that is bloody awesome:)))) The End