With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc.
The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post results to comments.
The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc.
The goal is to stay within the workout's formula for as long as possible.
Don't do more than 60 squats in any round.
In any case, stay moving for at least 12 minutes.
Post results to comments.
I hope that this is a team WOD, or I'm going to lose count!
Posted by: liz | January 29, 2010 at 11:06 PM
Was it just me or was there an enormous amount of swats and push ups this week???
What a work out??!!! And how impressive where the CrossFit ladies at the end - Yvette, Anna and Rachel - Amazing stuff!!! Niki F
Posted by: Niki Ford | January 30, 2010 at 09:35 AM
Well done to the girls in the 7.30am session smashing it out to 22 and 26 rxd rounds!!!
I have adjusted some of the rxd scores to the nearest completed block of 60 reps, ie the number has to be even to have completed the 60 reps. So your score of 7 may be adjusted down to 6 etc.
7.30pm:
Miles W 6 rxd
Oz U 6 rxd
Fletch 16 rxd
Aaron Pol 4 rxd
Matt G 11 rxd
Bill S 6 rxd
Alex S 12 rxd
Chris K 6 rxd
Damian L 252 reps total
Simon T 6 rxd
Jean M 228/51/46
Lily C ?sq/26pull/38push
Shiela W 6
Chad B 163sq/35jpu/37push
RTF 6 rxd
Scott M 31pull/29push
Nathan S 180sq/120
Kate Th 8 rxd
Paul F 68jpu/65push
Mike M 6 rxd
Pauline F
Sharif 100sq/32pull/32push
Amelia 6
Primo
Gemma W
Mike Mac 3
Yvette M 22 rxd (+41sq/14pull)
Miguel J 8
Mike R 2
Tim H
Lisa W 6r xd
Niki F 252sq/46jpu/42push
Tracey W 241sq/49jpu/43push
Dalibor 230sq/44jpu/70push
Anna R 22 rxd (+43sq/25push?)
Rach V 26 rxd
Monique B 4rxd
Tom A 367sq/43jpu/73push
Jo H 16 (+37sq/16)
Liz B 4 rxd
Lyndon 8 rxd
8.30am:
Roger S 4 rxd
Adam P 10 rxd
Bec C
AP
Emma H 12 rxd (+45sq/10pull)
Amy H 10 rxd (+40sq/15pull)
Shane H 4 rxd
Kelly Q 5 sq/situp
Maz 4 rxd
Tiff B 130kb swings/70su/40push
Sharon A 12 + 57reps (Situp/Jpu)
Stacy A 8 (Situp/jpu)
Karel 2 rxd (+198 reps)
Lachlan B it's not over!
Nikki B 103sq/135su
Paula F 2
Pip HR 2
Owen F 4 rxd
Posted by: Danny M | January 30, 2010 at 10:14 AM
Oh... I did only 15 pushups in the last round.
Thanks Liz for counting for me in the last couple of rounds - I wasn't able to do it myself ;-)
Anna
Posted by: Anka | January 30, 2010 at 11:06 AM
Well done guys! Anna, I hope you're legs are still working. Stairs are a real challenge and I only did 236 squats and not 550...
Congrats to Danny (and AP) too for getting at 41+ people through the 7:30 session! It felt very smooth despite all those bodies in motion.
Oh, and I'm really pleased that a number of people have already changed their minds and are now competing at the sectional :-) Good stuff!
Posted by: liz | January 30, 2010 at 12:02 PM
Rach, Yvette and Anna - Unbelievable performance! Like always your results amaze me but this one is worth a mention! Keep it up.
Good work Danny boy!
Posted by: Doug A | January 30, 2010 at 01:20 PM
I got my calculations wrong but anyway what a deceptively nasty workout, it is definitely awe inspiring watching Anna, Yvette and Rach V totally destroy that work out.
Posted by: Sharif | January 30, 2010 at 02:18 PM
Ministry of Funny Walks - 550 squats let me join the club. Again ;-)
Posted by: Anka | January 30, 2010 at 02:51 PM
Anna that is so funny that you say that! I was fine after a few hours work in Bris but it was another story getting out of the car after an hour and a half drive home. I would've joined you in that MoFW club. I think I knocked out about 680 squats?!!
thanks for all the encouragement this am guys, and Anna and Yvette it was awesome going to the house of pain with you!
Dougie thanks, but for me anyway the inspiration has come from watching the likes of you and Matt and the rest of "The Boys" setting the bar high with such a high work ethic and performance standard.
Enjoyed the four days training with you all at CFB - will see you all to repeat it all again from Wed!!
Posted by: Rach V | January 30, 2010 at 04:00 PM