Rounds | Uncategorized | WOD
Wednesday 01.09.13
Tabata Time
32 rounds, 20 seconds on, 10 seconds rest:
8 rounds- back extensions
8 rounds push-ups
8 rounds sit-ups
8 rounds squats
This time we will be scoring for total reps. Comment with total reps per exercise and grand total of all reps combined.
Compare to 12.02.11
90 DAY CHALLENGE: DAY 3
no caffeine
72
61- girl
63
103
Great wat to get your heart pumping in the morning! Excited about the 90 day challenge. Thank you for the motivation!
BE: 82
PU (girl): 116
SU: 62
SQ: 108
Total Reps: 368
84 push-up
104back
76 cross fit sit ups
170 squats
Total reps:434
Get it done! Have a great day!
5 rounds 10 reps per round plus obliques
Back extensions: total 116 lowest 13
Push-ups total 94 lowest 11
Sit-ups total 64 lowest 7
Squats total108 lowest 13
BE: 76
PU: 96 girl
SU: 77
SQ: 112
Total reps: 361 yay!!
I almost talked myself out of doing it this morning…again. I've been really unmotivated, but because of my dislike of where I'm at physically and the good example I know I'm setting for my kids I had a stern talking with myself. I said, "suck it, get over it and get off your rear. It's time move again. 3 weeks off is enough". So I'm back at it.
SO glad I did this today. I CANNOT thank you enough.
BE-109
PU-99
SU-81
Squats-158
BE: 138
PU: 22 boy, total: 66
SU: 134
SQ: 110
Back ext 130
Push ups 97
Sit ups 72
Squats 126
Total 425
BE – 326
PU – 112
Crossfit SU – 48
Squats – 134
sorry! BE – 167
108
72
62
120
Total: 362!
83
75
70
101
Total 329
Here's my humble "Help". I don't understand how people's numbers are so varied. Shouldn't the totals be multiples of 8?
BE 64
PU 64
SU 64
SQ 64
Total 512
Guess I'm doing this one wrong!
Do as many of the first exercise as you can in 20 seconds, then take a10 second rest. Then do it again for 20 seconds, then another 10 second rest. Do this 8 times for each exercise. Hopefully this makes sense!
Thank you! 🙂
136
81
78
126
Total:421
BE 144
PU 116 girl push ups
SU 74
S 143
Total 477
161 extensions
98 push-ups
81 sit-ups
108 squats
448 total
BE: 111
PU: 109
SU: 67
SQ: 126
Total : 413
Feeling great! Can't tell you what CF Mamas has done for me -thank you!
BE: 115
PU: 103
SU: 62
SQ: 103
TOTAL: 383
GREAT WORKOUT!!
not pretty but DONE
be: 80
gpu: 72
msu: 47
sq: 91
tot: 290
124
72
52
103
Total 351
Still recovering from my up all night with a sick kid. This kicked my butt .
This is my second day of following your blog and I love it! Even though the workouts are relatively short they are hard and it's just the push I need to get out of the fitness rut I've been in for months. Thanks so much for maintaining this blog!
BE 83
PU 80 girl
SU 85
SQ 76
Total moves: 328
193
95 (gpu)
49
102
439
2.5 mile run
Back extensions 96
Push-ups 67
Sit-ups 46
Squats 97
= 306
me:104
59 (girly and grandma..you know those kind don't you)
46
48
dh: 140
100 with a few girlie
mason twists for the time didn't count
104
be 220
pu 52
su 58
sq 164
total 494
1 mile on treadmill afterward
Pretty close to my records last time, with exception to sit ups, which I only did 3/4 what I did then. Pregnancy obviously has affected my abs. 😉
BE–139
PU–82 (all boy)
SU–117
SQ–182
Total: 520
Always love a good tabata workout-thanks Jenni
I almost didn't do this but so glad I did!
BE 94
PU 116 (modified)
SU 136
SQ 124
Total= 470
Subbed good mornings with 45 lb bar for back extensions
66
133
68
112
379 total
89
56 girl
115 crunches– I'll have to google CF sit-ups
104
Total 364
BE-95
PU-87 (all girl)
SU-129 (all preggo crunches)
SQ-134
total 445
Three days of squats and push ups are seriously kicking my trash!
BE 102
PU(girl) 94
CFSU 70
SQ 92
TOTAL 358
BE: 182
PU: 92 girl
SU: 85
SQ: 150
Total: 509
Thank u for the workout!!!
Subbed back extensions for 8 200 meter rowing machine
P.u. 91
S.u. 121
Sq. 86
Total reps. 298
BE 91
PU (knees) 101
SU (crunches) 117
SQ 115
BE: 93
PU: 72
CFSU: 86
Squat: 135
Total: 386
122
93-girl
133
128
BE-105
GPU's-73
SU's-70
Squats-143
Total-391
Right after a 5 mile run, the first one I've done in a while!
Northglenn group:
Megan : 342
Robyn: 416
Jenelle: 553
Shawntae: 621 subbed bench dips for push ups for shoulder injury
Lauren: 408
Leslie: 378 first WOD!
Courtney: jumped in towards the beginning. I didn't get her total but she sure rocked this WOD!
I just started this yesterday, and I love these workouts! Thanks for posting them!
96 back extensions (w/o equipment)
67 push-ups (on knees)
197 bicycle crunches (counting each knee to elbow as one)
116 squats
🙂
65 BE
88 push up
68 situp
69 squat
290 total
First time ever and great! Next time I will worry less and form and hustle hustle hustle! Thanks a lot
Cross fit newbie 🙂
BE 87
PU GIRL 54
SU 80
SQ 90
Total 311
So excited for this challenge! A program I can do while the baby naps!
I started these workouts last Friday after a month or two of doing nothing. This is my fourth workout. I am sore over my entire body and didn't want to do this workout today. I gave myself permission to take a break but I still had to check and see what the WOD was. Well, I did it and I'm glad. Short and sweet and it was something.
BE=56
PU=53
SU=31
S=47
Total=187
Guess I read that wrong too. I only did 4 reps of each.
BE 154, PU 154, CFSU 87, SQ 152. Total 550. Thank you!
Then 3 mile run in the snow and ice. 🙂
Back extensions: 98
Push-ups: 136 (girlie)
Sit ups: 146 (if it just says sit-ups do we assume its a normal sit-up unless stated to do crossfit sit-ups?)
Squats: 117
Grand total: 497
I love that this didnt take too long but was still intense. I am loving crossfit more and more every day!
90
134 (girl)
57
142
total:423!
awesome workout! Cant wait for tomorrow!
Be – 200
Pu – 122
Su – 85
Sq – 147
Back Extensions: 148
Push-ups: 103
Sit-ups: 64
Squats: 138
Total: 453
BE-82
PU-79
SU-86 (sub. crunch & reverse crunch)
S-108
total-355
I downloaded a free tabata app that did all the timing for me so I could just stare into space for 10seconds. "Tabata Free" by Parabolic River.
Total: pu: 75-80 (girly and boy-y)
SU: 120
Squat: 128
BE: not sure had a 2 year old on my back for the last couple playing horsie.
BE 150
PU 138 – girl
CFSU 89
SQ 138
Total 515
Arm burning push-ups – even if they were the girl kind! Thanks!
back extensions-120
push ups (girl)-131
sit ups-66
squats-142
total-459
Back 145
Push up 100 (girl from round 4)
Sit ups 71
(are these cross fit sit ups? That's what I did)
Squats 122
438 total
back extensions-120
push ups (most were girl)-120
sit ups-120 (just crunches)
squats-120
BE 186, lowest 19
PU- (GIRL) 73, lowest 7
SU – 63 (assuming CF situps are butterfly…) lowest 6 but I screwed up my timing
SQ – 97 lowest 11 ( I used to be able to do at least 15 per round! boo)
total 419, 43
Be: 250 / compared to 196
Pu: 106 / compared to 77
Su: 111 / compared to 100
Sq: 208 / compared to 162
Total this time 675 yay for improvement!
BE – 154
PU – 91 (still recovering from wrist surgery!)
SU – 79
SQ – 147
Total – 471
215
113 {girl}
50
123
total 501 woo hoo!
135 be
146 pu
96 su
126 squats
503
3 mile run then:
BE-94
PU – 62 (girl)
SU – 69
Squat – 91
Total – 316
BE: 243
PU (KNEE): 63
SU: 76
SQ: 137
TOTAL: 519
4 MILE RUN
143 back
83 (girl)
51
130 squats
total: 407
Ran 1 mile after
Back ext: 169
Pushups: 86
Situps: 86
Squats: 151
TOTAL: 492!!!
*I downloaded Hiit Timer on to my phone, it had a Tabata set interval timer, I just told it how many rounds I needed. It helped alot!
be – 188
boy pu – 122
cfsu – 104
squats – 186
total – 600
BE-127
PU 1/2girl-130
CFSU-76
Squats-215
Total- 548
BE: 177
PU: 78
SU: 62
Squats: 155
Total: 472
That was fun!
Grand total: 558
BE: 188
PU: 110 Unmodified
SU: 88
Squats: 172
BE-98
PU-111
SU-62
Squats-139
Total-410
BE 103 lowest 11
PU (girl) 65 lowest 5
SU 71 lowest 8
SQ 133 lowest 15
Did knee ups instead of sit ups because I have a big raspberry on my tailbone after yesterday's WOD! Ouch!
BE – 117
PU – 78 (girl)
Knee ups – 107
SQ -138
Glad I'm not the only one with the raspberry 🙂
BE – 115
PU – 112
SU – 99
S – 112
Total – 438
Better than I thought I would do!
196 Back Ext
70 Push Ups (Modified)
63 Sit Ups
140 Squats
489
Back- 111
Push up- 135 girl
Crossfit sit-up- 81
Squats- 142
469 total.
79 back extensions
69 push ups (29 full, 49 knee)
69 situps
86 squats
1 mile run afterward.
Thanks for setting this up – I'm the kind of person who needs a little structure to get me motivated!
78 back extensions
101 wall push ups
81 sit ups
82 squats
Total = 342
Hating it but loving it! At least I did it… 3 days in a row now 🙂 Go me!!
I could not finish my pushups – my elbow was killing me!
Back Extensions – 123/14 lowest
Pushups – 11/11 lowest
Situps – 72/8 lowest
Squats – 130/14 lowest
TOTAL 336
Would have had an awesome score if I could have done pushups!! AARRGGHH!!!! C'mon and heal, elbow! 🙂
A yogi here – first time ever doing CrossFit, and now I know that I reeeaaally need to take my inhaler first. Had no idea how intense it would be for cardio!
BE: 120
PU: 99 (some girl, some regular)
SU: 57
SQ: 84
Total: 360
What a workout!
118 back extension–12 lowest
116 pushups (girl)–14 lowest
89 situps (modified)–6 lowest
84 squats–10 lowest
Total: 407
This is slaughtering me…but in a good way. Phew.
be- 109
Gpu – 91
Cfsu – 69
Sq – 91
360!
Back Extensions: 152
Push Ups (girl): 99
Sit Ups (full extension): 56
Squats: 155
Total Reps: 462
Finally committing to home Crossfit workouts!
122 Back extensions
117 Pushups
69 Situps
109 Squats
BE- 233
PU- 80 (will always be girl)
SU- 87
SQ- 160
Total- 560
BE=88
PU=61 (on knees)
SU=86 (Modified for postpartum)
SQ=63
CAN'T believe I finished all 8 sets. Feeling like superwoman right now!!!
BE 82
PU 122
SU 85
Sq 127
Total 416
Back 156 (modified)
Pushups 78 (modified)
Situps 54
squats 79
total 367
(I was counting sets wrong on back and sit ups, I think I only did 7 sets)
This was my first day doing crossfit, I am very excited to pursue this challenge! Thanks for the great blog!
BE – 112
PU (half full/half girl) – 96
SU – 80
Squats – 112
400 Total
BE:120
PU:85
SU:65
SQ:101
BE: 170
Push up: 124
CF situps:85
Squats: 166
Total: 545
BE: 193
PU: 69
SU: 83
SQ: 145
Total: 490
My arms are sore, and my butt is super sore. Other than that I feel great!
For those needing a timer..http://www.beach-fitness.com/tabata/ This works. Also if you don't know what CF sit ups are… just look down on the right side of this page you'll find all of them!
BE: 78
PU: 90
SU: 74
Squats: 91
Thanks so much! See you again tomorrow! 🙂
173 BE
115 PU
85 SU
168 SQ
total= 541
ouch…..
B.e.- 185
P/u (girl)- 77
Sit up- 94
Squats- 143
Total- 499 (gah, one short of 500!)
BE: 109 but I don't have the right equip for full extension
PU: 99 ugly ones; I totally fatigued out
SU: 39 uglier than the push ups! And my bum hurts, too, from yesterday's WOD.
SQ: 152
Total: 399
I was doing these as a circuit for the first half until I realized I had to be doing something wrong and went to two more websites to check and correct my rounds. And I only realized after I'd finished that I did pull ups instead of sit ups! I was way tempted to skip the sit ups because, hey, I did my four exercises, right? But no, I got back down and did the sit ups. So add 85 rev pull ups to my total!
Also, I downloaded mywod app on the advice of my husband so I could have the tabata timer and keep records of the WODs.
Love to read everybody's comments! Motivating!
531
BE: 96
PU: 78 – girl
SU: 132 – not full extension
SQ: 105
Total: 411
My three amazing weight training students completed the WOD today!
They modified pelvic tilts for back extensions.
CB: Total 462
PT 150
PU 65
SU 110
Squats 137
CH: Total 455
PT 150
PU 98
SU 70
Squats 137
AC: Total 467
PT 148
PU 114
SU 65
Squats 140
I'm very proud of them!
Back 132
Pushups 111 modified after 1
situps 54
squats 160
total 457
friends:
back 126
pushups 124
situps 58
squats 157
total 465
Another great workout, thanks!
BE 93
PU 99
SU 127
SQ 91
back ext 160
push ups (girl) 76
crunches (back hurts with full sit ups) 208
squats 125
total 569
Back – 152
P/U – 71 (4 rounds boy, 4 rounds girl)
S/U – 68
Squats – 111
Total: 402
back ext. 165
Push ups 126
Sit ups 117
Squats 168
Super excited! Super sore!
:0)
BE – 202
PU – 106
SU – 82
SQ – 192
Total – 582 feel the burn!!
BE- 104
PU- 96
SU- 85
Squats- 115
The sit-ups are the killer for me!
Back: 104
Push-ups: 77
Sit-ups: 46
Squats: 85
BE-148 (Supermans)
PU-89
SU-89
SQ-103
Thanks so much for the WOD
BE 133
PU 75
SU 64(reg sit ups- not crossfit)
Sq: 111
This was an awesome workout! My shoulders and legs/butt are feeling the squats and push-ups 3 days in a row.
Thanks for the workout. Nicole
87 BE
62 GPU
102 SU
97 SQ
348
Be 95
Pu 83
Su 60
Sq 110
Total 348
BE106
71 boy 21 girl
Su115
Sq 167
total..480
Back Ext 234
Push ups 90
CFSU's 39
Squats 101.
Thanks for the tips on the free tabata timer apps, that worked great!
Forgot my total, was 464.
Great workout…ran 3 miles prior to the WOD:
BE: 83
PU: 85
SU: 53
Squats: 117
BE: 58 (lumbar surgery-extra careful)
PU: 77 (modified)
SU: 70 (modified–lumbar issue again)
Squats: 95
Total:300
Back ext: 115
PU (girl): 79
SU: 57
Squat: 106
Total: 357!
463 total. Push-ups were so hard today!
BE 62
GPU 40
SU 144 – Crunch
SQ 94
total – 340
wahoo!
BE 76
PU 39 (girly and saaaad!)
CFSU's 56
SQ 72
Total: 243
I did Crossfit before I had kids and finally getting back into it! Felt good even though I won't be able to walk tomorrow!
BE 115
PU 101 girl
SU 92
SQ 112
Total 420
excited about this challenge!
Back ext – 54
push-ups (boy) – 135
sit ups – 26
crunches – 70 (substituted for last 3 sets of situps because of tailbone pain)
squats – 120
Total reps: 405 (335 without crunches)
Plus 2 mile run.
Did it! Was so tired I didn't keep track of my numbers. But I did finish it….to the point of pain!
BE: 155
PU: 69 (girly, for sure! These push ups are killing me…in a good way.)
CFSU: 63 (man, it is hard to be fast on these.)
Squats: 101
Total: 388
BE:143
PU: girl 85; knuckles 32
SU: crunches 51; reverse crunches 72
SQu: 120
Total: 503
I'm so sore from yesterday!
115
95
101
106
Plus 20 min cardio DVD
BE: 163
PU: 124
SU: 70
Squats: 103
TOTAL: 460
Did the WOD after a 2 mile run and 10 minutes of biking
So bummed I can't do this workout today. I fell/slipped down stairs whole holding the babies. We are fine..but I hurt my bum and lats. I will hv to take a brief hiatus. I'm hoping my chiropractor can get me going. Good job everyone!
BE: 68
PU: 67
SU: 45
SQ: 72
Total: 252
My first every Crossfit workout! Thanks for the inspiration!
Back Ext – 108
Push-up – 111
Sit-up – 105
Squat – 90
Grand Total – 414. First Crossfit workout ever. Reminds me a lot of HIIT workouts. I'm sweatin'!!
Back Ext – 131
Push-up – 61 (ouch!)
Sit-up – 104
Squat – 187
Total 483
Better late than never:
BE – 146
PU – 97 (arms burning and last sets not pretty!!)
SU – 67
SQUAT – 155
Total – 465
BE-123
PU (girl)-105
sit ups (ball)-96
squats (5# weights)-138
total 462
How does everyone get such high numbers on BE? What move are you doing? I googled a video a found that since I didn't have the equipment I stood and held a 15lb dumbell in each hand, bent over (at the waist) and rolled my back up. Not sure if that is how they were meant to be done today, but thats what I did. That being said, here are my numbers:
BE-78 (30lbs)
PU-58 (all unmodified!!)
CFSU-85
Squats-147
TOTAL REPS=368
Great workout!!
BE: 66
PU: 68 girl push-ups
SU: 64
SQ: 81
BE 93
PU 125 (all on knees)
CFSU 69
Squats 170
Total=457
So wanted to rest today but I pushed through!!
BE: 159
PU: 70 (girl pushups) – Obviously NEED IMPROVEMENT in that dept!
SU: 66
SQ: 85 w/ 10lb dumbbells
TOTAL: 380
100, 102 (pushups against desk), 98 (crunches), 59 = 359
BE:173
PU: 159 (modified) Arms were jello after this
SU: 82
SQ: 125
TOTAL: 539
back extensions 82
push-ups 55
sit ups 70
squats 83
Total 290
BE: 161
PU: 115
SU: 71
SQ: 153
Total Reps: 500
BE: 177, SU: 85, SQ: 200 Total: 462 No push ups, doc tomorrow
BE-141(oww!)
PU-125
SU-47
SQ-83(made sure to go deep)
=396
153 back extensions. 83 push ups. 59 sit ups. 140 squats. Total 435. Almost didn't do it today but I'm glad I did 🙂
BE: 90
PU: 84
SU: 84
SQ: 135
Total: 393.
I am doing the Whole30 challenge this month- my times are definitely off as my body clears th junk that its been accumulating.
BE. 96
PU. 64
SU. 45
SQ. 107
BE: 120
PU: 50 (31 Boy, 19 Girl)
SU: 62
SQ: 102
Total: 334
I got confused, I think I did it right:
BE as many as I can as fast as I can for 20 sec then rest for 10 sec then repeat that 20/10 cycle 8 times and counting total Extensions in the 4:10 cycle then the same for the rest of the 3 exercises Totaling a 16.40 min WOD?
(Even though the example video instructs to hold BE for 2 sec?)
BE 149
PU 89
SU 104
SQ 178
= 520
BE: 186 (supermans)
PU 115 (69 girl)
SU 127 (91 crunches…. didnt have a mat and butt/back were killing on s/u)
SQ 192
Total: 620!!!!
BE: 102 (supermans)
PU: 93
CFSU: 63
SQ: 103
Total: 361
63
72
62
108
total: 305
134
79
68
161
442 total
BE 75
PU 59 girl
SU 56
SQ 103
Total: 293
BE- 165
PU-94
SU-84
Sq- 160
=503
BE 163
GPU 77
CFSU 80
SQ 120
Total 440
Just found your site via Pinterest. This is my 1st WOD!
BE:136
PU: 111 (modified)
SU: 81
S: 154
So excited to get into killer shape:)
Denise- Fell down stairs holding BABIES!??!? I am so glad you are all ok! Sounds like you took the brunt of it (good Mama). How old are your babies?
Thanks-that was a scary day! My 2 yr old still says "mom remember when we all fell down the stairs-that was scary."
My kids were 8 months old and 26 mths old.
A day behind, but:
Back: 98
PU: 57
Sit ups: 70
Squats: 95
So all together 320.
Of to do Thursday's workout to catch up!
BE-88
PU-58 girly
SU-50
Sq-83
BE=120
GPU=94
SU=73
SQ=164
Total Reps=451
*I thought the push-ups were bad…then the sit-ups crushed my reps. Another great WOD!
Thanks for these awesome workouts! I've NEVER been so sore in my life. 🙂
Thanks for these awesome workouts! I've NEVER been so sore in my life. 🙂
Be 120
Pu chest to floor girlie 68
Sit up 45
Sq 140
Total 373 total.
Forgot to post this day
BE 134 (are these supposed to be done on the floor or ball–I did ball?)
PU 118
SU 91
SQ 137
sub for "good mornings" – 80
girl PU – 77
Sq – 80
SU – 64
Total 301
1.5 mile run before WOD
BE- 87
PU (gpu)- 100
SU- 65
S- 92
total: 338
BE: 99
PU: 76
SU: 64
S: 90
Total Reps: 329
Sorry…forgot to add that after the WOD I jogged for 2.5 miles, then walked .5 miles to make it an even 3.
10'42". Nice.
10'42". Nice.
As RX'd
117
133
92
160
Total: 502
B 100
Pu knee 65
Su 80 on ball
Sq 119
Pat – BE=213 Maria = 203
pu=102 =92 (boy)
su=94 =101 (CFSU)
sq=166 =149
total= 575 total = 545
BE = 203
PU = 128
SU = 85
SQ = 116
TOTAL = 532
Completed on 1/16
BE 84
PU 75
SU 58
SQ 83
Total 300
be 116
pu 102
su 72
squat 104
total 394
Superman: 127
Bpu: 52, gpu 42
Bfsu: 87
Squat: 140
Total: 448