Saturday 16 January

With a continuously running clock, squat for 60 seconds. Subtract the number of squats completed from 60, and do that many pull-ups in minute two. In minute three, squat again, subtracting the number completed from 60. Do that number of push-ups in minute four. Minute five is squatting again, and minute six pull-ups.

The pattern is squats, pull-ups, squats, push-ups, squats, pull-ups, etc. The goal is to stay within the workout’s formula for as long as possible.

Don’t do more than 60 squats in any round.

Do this for a minimum of 12 minutes whether you can stay within the formula or not. The objective is to stay within the formula for the longest time possible.

Post results to comments.

5 thoughts on “Saturday 16 January

  1. Another good day at CFI. First, we had a good morning class. Several people made it past the 12 minute mark on the WOD. Justin absolutely killed it. I think he could have gone all day. We cut him off at minute 32 (at that intensity, I think that was good). Nice work, Justin! You set the standard high. The key to this WOD is squat capacity.

    Next, we had an awesome Fundamentals session today. The WOD at the end was intense. Kudos to Victor, Jeannette, Suzanne (aka, Zanne) and Melissa! Way to work hard!

    Lastly, my WOD.

    Front Squat


    My previous PR was 200 on a 3×5 workout. I went with 80% of that to start and moved up to 185. Post workout, I had to try a 1RM attempt in order to keep up with some of you that keep setting PRs. I was particularly after Tristan for talking trash to me. It went as follows:

    1RM of 230 (PR)

    I then got greedy and went for Jeff’s PR because 230 came up easy. I attempted 245 and failed. I decided to call it a day after that one.

  2. David you’re way behind from all the cool kids. We all know what busting a move is.

    And way to go on breaking your PR congrats. But don’t think thats gonna make the trash talk stop. You only left a 5 pound error for me to catch up with.

  3. I don’t know what kind of scores you did for this WOD, but my buddy Adam informed me that Russell did this for 71 minutes, before deciding to stop:

    71 minutes. Avg. squat round was around 44 reps.

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