Tabata This

(1 round of each movement – 8 cycles)

Squat + 1 min rest
Rower (Cal) + 1 min rest
Pull Ups + 1 min rest
Sit up + 1 min rest
Push Ups + 1 min rest

Movements can be done in any sequence.

Each exercise is scored by the lowest number of reps or calories on the rower, in each of the eight intervals. During the one minute rest time allowed the clock is kept running. The score is the total of the scores from the five stations.

Read this if you want some top tips on maximising your score.

Compare to Jun 18 2014

BaD As VI Results

Congrats to all the MaD ladies who lifted on Saturday. Best Strongwoman score went to Lea with 2394kg moved in 4 minutes.

Lea Strongwoman

2015 Functional Strength CrossFit Postal


Compete in 1 or compete in both…

The Functional Strength CrossFit Weightlifting Postal Competition is aimed at any CrossFitter at any level that is able to perform a Snatch + Clean & Jerk and/or Back Squat & Deadlift. This is a friendly competition based around participation.

The purpose of the Postal is to encourage more of a focus on Olympic Weightlifting and Strength to improve your CrossFit. This is an opportunity to compare yourself to other CrossFitters by bodyweight and challenge yourself to achieve new personal bests.

Division 1 – Olympic Total

Snatch + Clean & Jerk = Total

Placings by : Body Weight vs Weight lifted (IWF Sinclair formula)

Division 2 – Powerlift Total

Back Squat + Deadlift = Total

Placings by: Body Weight vs Weight lifted (IPF Wilks formula)

Important dates

Entry fee due by: Saturday 6 June
Lifts performed during: Monday 8 June – Saturday 13 June
Results/Score sheets due by: Monday 15 June, 10am
Championships: 8 August

How to enter

Cost: $20 per person
(Cost to enter is the same for 1 or 2 divisions)
Payment to be made online below. Make sure you include your CrossFit Gym name when you are processing the payment.

Enter HERE