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WOW 4/9/2013

Ok people. It’s that time again… Time to rock out yet another great CrossFit body weight challenge. Let’s see what you think of Barbara!

Either 5 rounds for time, or 5 rounds with 3:00 rest between each round:
20 pullups
30 pushups
40 situps
50 squats

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WoW: 4/2/13

Print your Tabata Couplets sheet and fill in the following exercises:


  • Round 1) Diamond Push Ups (if you cant do diamond, do regular) & Speed Skaters.
  • Round 2) Air Squats and Scissor Kicks
  • Round 3) Split Jumps and Plank with kick through

Now go out and crush this WOW and prove that you are Spahten!!!


Full details, timers, links to videos of each workout can be found here:

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WoW: 3/11/13

Workout of the Week – a new, weekly segment to the New England Spahten website, where we use the At Home Training program, and provide you with a workout routine, and benchmarks for that workout routine – do these exactly as listed, or modify them to fit your needs!

Simply print the worksheet out, look up the movements and get the technique right – then step through them. Make sure you post your score or time to the group.

Tabata Couplets Worksheet
R1: Jump Squats & Bicycle Crunch
R2: Speed Skater & Push Ups
R3: Split Jumps & Super Plank

Movements explained