Crossfit Cherry Point - Crossfit Cherry Point

"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

Monday, September 27. 2010

0600 and 1145 @ Pelican Point

Active Stretch

Mobility/Warm Up
20 Meter Bear Crawl
10 Ring Dips
10 Pull-ups
10 Jumping Squats

WOD

"Test 3"
Tabata Squat
Then: 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.

"Physical fitness is the basis for all other forms of excellence." - John F. Kennedy

Posted by Isaiah Ybarra at 01:00 | Comments (8) | Trackbacks (0)

Comments

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Tabata Squats 22/21/21/21/21/20/20/20
Tabata Score = 20

Muscle Ups = 15
Score = 300

#1 Weaver on 2010-09-27 12:09 (Reply)

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#1.4 ThisEkim (Homepage) on 2010-10-02 21:12 (Reply)

Squats: 20 x 8. Rock it.
Muscle Ups = 22
Score = 440

#2 DeBo on 2010-09-27 14:28 (Reply)

Tabata Squats 17
M/U 22
Score = 374

#3 Oscar on 2010-09-27 16:14 (Reply)

5 Rd's
10 Bench Press @ 150
10 DL @ 150
10 20lb Medball sit-ups
-Toss medball at 4' target

Rx'd 7:52

#4 Isaiah on 2010-09-27 18:38 (Reply)

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