Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
the first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups,
and finally,
the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 110425.
Please hold questions and comments until Garddawg or BlueBugofJustice post the scaling, which usually includes links to exercise videos, common substitutions and other helpful information.
The mainpage of CrossFit directs new people here for help getting started CF can be confusing enough for a newbie, we want to make it as easy as possible for them. We ask you to be courteous and thoughtful of the newbies. If they show up here for the first time and have to wade through 5-10 posts before we have a chance to scale for them, it can make it more difficult.
Answers to frequently asked questions can be found in the Beginners forum.
We’re up to 500 votes.
The numbers are better but they don’t remotely reflect the number of people who make use of the resource GD provides.
Top vote in the category that CrossFit Brand X/CrossFit Kids HQ is competing in is currently 3600. We have a lot of ground to make up.
CrossFit Brand X is a CrossFit Affiliate in Ramona California. It’s a small town, not affluent, not poor, but the district schools are as under-funded there as they are anywhere. Despite the fact that CrossFit Brand X is also the Headquarters of the CrossFit Kids program and where the program was developed and continues to be developed, most of the schools have little exposure to CrossFit. This grant would bring CrossFit Kids to one school in the Ramona area and allow the CrossFit Kids program to make an enormous difference to the lives of the kids at that school.
We have the ability to make that happen.
All you have to do is create a login to the Power a Brighter Future site and every day, go there and vote for CF Kids. If you’re in the US, also text “clorox3829” to 44144 and you’ve voted twice. Do that every day until December 9th. That’s it. That’s your extra credit WOD.
GD has helped thousands of people get started with CrossFit and this is important to him. If you have benefited from his advice or the scalings he’s priovided, here’s your chance to pay him back.
We should easily be pumping 500 votes per day into that site. Easily!
If we can’t pull that together we’re a pretty ungrateful bunch.
Please vote and spread the word.
We can do this.
Garddawg - 25 October 2011 07:31 PM
So about 3000 people come here each day to get the free scaling we do every night. 24/7, 365 days a year. We rarely ask anything of our members or the people who come here. Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade. It takes just a few seconds to text a vote. We could have 3000 votes a day, if you all took a few seconds to text a vote in. The highest vote right now after two days of voting is around 1000, we have 98. I’ll post a few reminders please help..
CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.
Buttercups:
Do three rounds of work:
Subs:
Pull ups- Assisted or Beginner pull ups (not ring rows or jumping)
Push ups- Box or wall push ups (Not knee push ups)
Squats- EVERYONE NEEDS TO SQUAT!
Puppies
6 rounds for time of:
3 Handstand push-ups (Subbed Dumbbell Press)
45-65 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders (Subbed lateral jumps over 16” hurdle)
Struggled through 4 rounds in 12:38. First two went pretty good, the third one was rough and by the time I finished the fourth it was over.
I went all out from the beginning but after I feel like I should have paced myself. On a WOD like this is it better to go all out and not get through the whole workout, but what you do accomplish be a higher intensity? Or have less intensity but get through the whole WOD?
I do not have texting enabled on my phone, and I I do not know how to text. I tried to register to vote online and kept getting error messages. Two different computers two different browsers. I’ll try again.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
The first 8 intervals are pull-ups,
the second 8 are push-ups,
The third 8 intervals are sit-ups, and finally,
the last 8 intervals are squats.
There is no rest between exercises.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
the first 8 intervals are pull-ups: 12-9-7-5-6-4-4-4=51
the second 8 are push-ups: 16-12-7-7-6-7-5-5=65
the third 8 intervals are sit-ups: 7-8-8-7-7-6-6-6=55
the last 8 intervals are squats: 16-14-12-11-10-10-11-11=95
These 32+ rep Tabata workouts look insane. Looking foward to giving it a shot today.
Voted and hope everyone else does as well.
One request if possible: As most of us are likely not doing these at a “box” with other CFers, could you post average times or scores that we can shoot for? I appreciate knowing what Rich Froning or Jason Khalipha can do, but that’s not at my level. Maybe a good and great time for Big Dawg, Pack, etc.
Appreciate you all posting these workouts and helping spread the word about CF!
So about 3000 people come here each day to get the free scaling we do every night. 24/7, 365 days a year. We rarely ask anything of our members or the people who come here. Right now we are asking you to vote so that CF Kids can get a grant to teach CrossFit to kids from 1st through 6th grade. It takes just a few seconds to text a vote. We could have 3000 votes a day, if you all took a few seconds to text a vote in. The highest vote right now after two days of voting is around 1000, we have 98. I’ll post a few reminders please help..
CrossFit Kids has been accepted by Clorox as nominee for a 50,000 grant through Powerabrightfuture.com to have CFK implemented at a local school- here in Ramona the home of CFK HQ !
We have three weeks to vote EVERY DAY - PLEASE!
Voting has begun.3-2-1 VOTE ! Our code is clorox3829. I found the easiest way to vote is to use the “keyword search” option, search by “Crossfit” and the nomination pops right up! To text a vote….send the text to 44144 and list our code clorox3829 in the message.
Guys and Gals! There is no reason we should have Crossfit Kids be behind “Build a playground for our students” with nearly double our votes! Just click, log in and click vote once a day and fire off a text. My kids go through crossfit kids at home and have a blast; it is time for this program to be tested as a fun way for children to get back to real playing, climbing, jumping and being strong.
Sdhp 30 kg 12, 12, 11, 10, 9, 8, 7, 7
Push press 30 kg 8,8,7,7,6,5,5,5
Row 10,10,10,9,9,9,9,9
Burpees 5,5,5,5,4,4,4,4
Kb swings 24 kg 7,7,7,7,6,6,6,6 instead of box jumps, no boxes or benches to use
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:
the first 8 intervals are pull-ups,
the second 8 are push-ups,
the third 8 intervals are sit-ups,
and finally,
the last 8 intervals are squats.
There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Pull ups: 11-14-10-10-9-7-8-8= 77
Push ups: 12-11-9-8-7-7-5-5= 64
Sit ups: 10-10-10-9-9-9-9-8= 74
Squats: 15-14-15-13-12-11-11-12= 103 Total = 318
Compare to 110425:
Total = 360
Bummed I didn’t even come close to last time. Off day I guess.
