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CrossFit Scranton WOD 6/22/11

WOD:

Test 3

Tabata Squat
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.

Cash Out:

10 rounds for distance of

Sprint 15 seconds

Rest 30 seconds

Trapz 19 X 30 (Box MU)
Carrie 13 X 4 (Feet MU)
Future 16 X 0 (RX)
Pirate 21 X 8 (RX)
Pasta 17 X 27 (Feet MU)
City 20 X 20 (Feet MU)
Shamus 17 X 15 (Feet MU)
Rip 18 X 31 (Feet MU)
Knuckles 20 X 0 (RX)
Beast 16 X 0 (RX)
John 12 X 0 (RX)
Pop Off 19 X 16 (Feet MU)
Blondie 16 X 12 (Feet MU)
Fire 19 X 26 (Box MU)
Napalm 12 X 6 (Feet MU)
Quiet Storm 13 X 9 (Feet MU)
Tokyo 20 X 8 (Box MU)
H.A.M 17 X 0 (RX)
Champ 20 X 9 (RX)
Brimole 10 X 14 (Feet MU)
Supa 22 X 3 (RX)
Tony 8 X 5 (Feet MU)
Brave 14 X (Feet MU)
Ice 21 X 10 (Band MU)
Cowboy 19 X 9 (RX)
Rampage 20 X 0 (RX)
Terror 13 X 13 (Feet MU)
Animal 17 X 12 (Feet MU)
Brenda 15 X 10 (Feet MU)
Dina 10 X 12 (Feet)
Kim 18 X 5 (Feet MU)
The Man 15 X 3 (Feet MU)
Queen 13 X 25 (Feet MU)
Sass 11 X 12 (Feet MU)
Aramis 14 X 11 (Feet MU)
Athos 12 X 7 (Feet MU)
Joni 17 X 10 (Feet MU)
Killah 20 X 5 (Feet MU)
Pathos 12 X 11 (Feet MU)
Drama 19 X 0 (RX)
Big Red 11 X 20 (Feet MU)

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  1. Champ
    June 21st, 2011 at 22:37 | #1

    Love it, this will be a good test of our progress.

  2. Mike V.
    June 22nd, 2011 at 07:26 | #2

    Very nice WOD. I like it. The Cash Out is top notch. Coach Tommy, you are great with programming. Today is a CF Rest Day.

    CFE WOD was 4x 800m in 3:00 with 2:30 rest.

  3. maria rossi
    June 22nd, 2011 at 08:39 | #3

    Great wod for today, Tommy. I”m so sore. After how long it took me with yesterday’s wod, you would think I wouldn’t be.

  4. June 22nd, 2011 at 11:11 | #4

    didn’t we do tabata sprints too? i don’t remember resting for that long.

  5. June 22nd, 2011 at 11:56 | #5

    Yep Mo, I had to switch the sprint to 10/20 split cause the Wolfpack was runnin so fast you guys were gonna be in the street in 15 seconds LOL Great work, you should have heard Noah say “Chase, look at mom go!!!” Priceless!!!

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