WOD Thursday 17/01/2013

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

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. Unit for the row is “calories”.

Post Tabata score for each exercise to comments and total for final score.

20 Comments on “WOD Thursday 17/01/2013

  1. 5.30am
    Locky 7/15/10/10/12=54 rxd
    Cathy 3/11/5/4/7=30
    Lynne 4/13/3/4/10=34 rxd
    Alan 7/15/9/10/10=51 rxd
    Liv 4/15/2/5/11=37 rxd
    Paula 3/15/5/5/8=36 rxd
    Chazza 4/14/4/6/10=39 mod
    Matty.F 6/14/6/5/7=38 rxd
    Corey 5/12/7/6/6=36 rxd
    Mel.P 5/16/5/4/9=39 rxd
    Kurt 5/12/6/5/7=35 rxd
    Kelly 3/5/3/8/2=21
    Carlie 3/9/4/5/6=27
    Justin 5/15/6/8/8=42 rxd
    Shano.C 6/12/9/8/10=45 rxd
    Megzi 6/14/6/4/10=40 rxd

    9.15am
    Mick 7/16/8/10/10=51 rxd
    Paul.G 4/16/5/6/8=39 rxd
    Mull 5/17/5/4/10=41 rxd
    Jenny.B 5/15/3/4/8=35 rxd
    Mitchy 6/11/7/5/9=38 rxd
    Cliffnuts 6/16/6/10/10=48 rxd
    Sue 6/10/4/7/7=34
    Richo 6/13/4/5/6=34 rxd
    Bianca 7/16/6/6/9=44 rxd
    Ellen 4/10/6/4/8=32
    Jayden 5/13/5/5/9=37 rxd
    Sarah 3/10/4/5/8=30
    Larns 5/12/3/8/7=35
    Brenno 5/10/5/4/7=31
    Jen.K 5/15/4/7/10=41
    Tamara 4/8/8/9=29 mod
    Bryce 6/15/6/10/10=47
    Stu 7/18/10/10/10=55 rxd
    Stevo 7/10/7/4/9=37 rxd
    Lisa.W (Intro) Welcome

    4.45pm
    Jacob 5/8/2/1/9=25 rxd
    Tommy 7/15/8/6/10=46 rxd
    Simmo 8/15/6/3/7=39 rxd
    Hayley 5/14/6/3/9=37 rxd
    Pitas 4/6/4/2/2=20 rxd
    Brooke 5/12/5/4/10=36 rxd
    Keiffy 6/12/7/5/8=38 rxd
    Matty Mac 5/15/6/5/10=41 rxd
    Heidi 4/10/4/6/9=33
    Shelbs 5/7/3/6/8=29
    Brucey 6/8/5/6/8=43 rxd
    Cailin ??

    6.00pm
    Tracy 4/10/9/8/3=34 mod
    Tanners 7/12/10/22=59 mod
    Smokin 8/15/7/8/11=49 rxd
    Gilli 5/10/7/5/8=35 mod
    Pete 7/13/8/6/8=42 rxd
    Daniel 6/10/6/10/3=37
    Corina 5/15/5/5/10=40 rxd
    Suz 6/14/7/5/9=41
    Randy 8/8/9/5/10=40
    Martin 4/7/6/4/7=28 rxd
    Ben 6/8/4/5/8=31
    Zanki 7/12/8/12/13=52 rxd
    Aido 7/17/10/8/11=53 rxd
    Rach 10/12/35/5/6=68 mod

    • Lockstock and Disco!! Smokin Effort Fellas!! Coach Solid as Always!! Looking forward to the burn. ;)

  2. Awesome morning at Crossfit 4551 followed by 600m swim!! Ok it was scaling option 100 at a time but I’m working on it !!:) Huge thank you to the legend Clifford Davis/Kankle for the help with my swimming technique!!! God knows I need all the help I can get. I’m going after the 9.15 on Friday if anyone is keen for a swim and a coffee!!:) Caloundra Aquatic Centre

  3. Workout today – carry 2 x 30 odd kg rollers on each shoulder approx 6-700m x 2 and then shovel coal that is about 30cm deep for about 40mts (am absolutely fucked this arvo)

  4. Scott that’s huge lucky you do crossfit or that would be hard going!!:)

  5. Did hill sprints this morning 20mins and mobility for my shoulder. Couldn’t make it in as it is mumsy and dadsy’s 40th wedding anniversary dinner.

  6. 62 in again today well done all, lets bring home day 3 with something a little different tomorra :)

  7. First RXD baby. Thanks to Alan for the advice and reminding me to check my ego. Paced myself and kept my form.

  8. congratulations martin on your first rxd, onya mate! definatly something to be proud of!

  9. 1.4k run + Tabata WOD
    Burpie 7
    Squat 14
    Sit up 11
    Push up 5
    37