January 1st, 2010

The following is what Jason posted on the Crossfit Website about the updcoming New Years Day workout...

I was getting lots of question this year about our annual SEASONS BEATINGS workout. Is it a partner workout like last year? Is it 2010 reps this year? , etc. Well this year it is all about TABATA. Tabata is the interval workout where the work interval is 20 seconds and the rest interval is 10 seconds, for a total of 8 rounds or 4 minutes. 20-10 perfect!!! Now a normal TABATA workout is 4 or 5 seperate moves put together in a 15 or 20 minute workout. This workout is anything but normal!!!!

Whe we arrived we found out what the WOD was going to be:

WOD
New Year's Day Tabatathon
PART 1 - A full 4 minute tabata of the following 20 movements
1. Turkisk Get ups
2. Sit- ups
3. Lunge
4. Supermans
5. Jump Squats
6. Jumping Pull ups
7. Plank
8. Squats
9. Dead Hang
10. REST
11. Push Ups
12. Box Jumps
13. Wall Sit
14. Knees to Elbows
15. Bulgarian Split Squats
16. Double Unders
17. Mountian Climbers
18. L-Hang
19. Jumping Lunges
20. REST
PART 2 - A full 4 minute Tabata of the following 10 movements
1. Push Press 75 lbs/ 55 lbs
2. KB Swing 24 kg/ 16 kg
3. Sumo DL Highpull 75/55
4. Ball Slam 20 lbs/ 12 lbs
5. Back Squats 75/55
6. REST
7. Deadlift 75/55
8. Wall Ball 20/12
9. Thrusters 75/55
10. Pull ups
That's it........ 2 hours on the button......GOOD LUCK!!!!!!