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Workout Of The Day
The Workout of the Day or WOD is custom-programmed for the CrossFit Oakland community and is taught in our regular group classes under the close supervision of our highly trained coaching staff.
Nov 21st, 2005
By Mike Minium
Lunges o’ Fun
Find a track or a relatively long area. Lunge jump 10 yards, perform 1 push-up, lunge jump 10 yards, perform 2 push-ups…all the way to the opposite goal line where you will perform 10 push-ups. Sprint across and lunge jump back. At 10 yard line, perform 11 push-ups all the way to the end where you’ll be doing 20 push-ups.
P.S. Okay, if you think this is fun, you’re demented and definitely our kind of exerciser
Nov 19th, 2005
By Mike Minium
2 Minute handstand hold
2 Minute hold bottom of squat
90 Second handstand hold
90 Second hold bottom of squat
1 Minute handstand hold
1 Minute hold bottom of squat
30 Second handstand hold
30 Second hold bottom of squat
Scoring works as follows: Take the sum of your lowest Tabata squat round and your lowest Tabata push-up round; then divide that total by the number of efforts it takes you to complete the isometric holds. The highest score wins.
For example, if you scored a 22 on Tabata squats, a 20 on Tabata push-ups, and it took you 10 efforts to complete all of the holds for the prescribed amount of time, your score would be (22 + 20) / 10 = 4.2.
For the holds, the clock stops whenever you have to come down from the handstand or stand up from the bottom of the squat. The time only counts when you’re in a handstand or in the bottom of a squat. The lowest possible score you can get on all of the holds is 8, which means you were able to achieve all of the holds for the specified amount of time without having to break.
If you can score 5, you’re very fit. If you can score 6 or higher, you’re freakishly fit (CrossFit). A score of 5 could be obtained by scoring 20 on both of the Tabata efforts and nailing all of the holds without having to break.
Give it a try and post your results to Comments.