6 Comments

Do Tabata sets of the following

* Push-ups
* Sit-ups
* AirSquats

Tabata Intervals – For 20 seconds do as many reps of the assigned exercse as you can – then rest 10 seconds.
Repeat this seven more times for a total of 8 intervals, 4 minutes total per exercise.

The score is the total number of reps for all twenty four intervals.

2 Comments

Find a nice strech of Telephone poles and complete as many rounds of the following in 20 mins

Sprint the distance of two poles, walk for one.

Post complete rounds and any extra reps to comments

1 Comment

Three rounds for time of:
Run 200m-100m-50m
12-9-6
SDHP
Pullups.

Post time and loads to comments

so you want to
run 200m then do 12 SDHP then 12 pull-ups
run 100m then do 9 SDHP then 9 pull-ups
run 50m then do 6 SDHP then 6 pull-ups

Sub Body rows or Gravatron for pull-ups

Compare to 11/29/07

200m = .13miles
100m = .07miles
50m = .03miles

http://crossfitmass.com/19739/

2 Comments

5 rounds for time

20 Walking lunges with dumbbells
10 DB Snatches (5 left 5 right)
10 Push-up

Post time to comments

Note: place one DB on the ground for snatches

http://crossfitmass.com/19741/