Monday, 06 December 2010



For Score

…then Tabata speed skips

Post scores to comments

Tabata = 20 seconds of work/10 seconds of rest x 8rds, each exercise.
I.E. – 20 sec PLU, 10 sec rest, 20 sec PLU, 10 sec rest, 20 sec PLU, 10 sec rest, for a total of 8rds; then go to PU’s, and so on.

For score, you only count the lowest rep round. I.E. – If your PLU rounds were, 10/10/10/9/9/7/8/9, your score for PLU’s would be 7. Take each of the PLU, PU, SU, and SQ scores and add together for your total.

Do speed skips after other 4 exercises are completed. post the lowest score for those to comments as well.


  1. That says it all! Awesome!! Congratulations Team MPCF!

  2. Great photo. Congratulations to all of you!

  3. Great picture, guys!! You don't even look tired! Congrats!!

  4. Rhonda G says

    45 Tabata
    45 Tabata Speed Skips.

    Great job everyone on the White Rock Marathon and Half. It's quite an accomplishment!

  5. Graduation week and walking in Norman on Saturday instead of Jingle Bell running in Tulsa. Family descends. Will be at MPCF as I can. WOD at home today:

    Annie – 10:55
    4:1 Singles
    Abmat BF SU

    April 27 was 11:43. Missed seeing everyone today and High Twenty Five to the White Rockers!

  6. didn't do tabata today busy weekend and 3 wods on sat made me tired
    Annie 7:33 rx

  7. Nice job on the marathon!

  8. christine says

    Great Job on White Rock!
    1"band on PLU
    Last 3 sets of PU knees
    30 speed skips

  9. 42 Tabata Rx and 35 speed skips

  10. Great work all the marathoners and half marathoners!

  11. Chris Hauger says

    Rowing for Cal.
    Box Jumps

    42 Tabata and 42 speed skips (weird they were the same!)

    GREAT JOB MARATHON (and half marathon) RUNNERS! Way to represent MPCrossfit!

  12. 36 on tabata
    4 only on the speed skips, my legs locked up on me after the squats.

  13. 24 on tabata

  14. Stacy says……
    36 rx <—–!!!!
    22 speed skips

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