WOD 9/5/14: “Tabata Tarantula’s!”


New CFT gear now available!!!

We are very happy to announce the second sponsor of our Partner Comp being held this Saturday: Being Xen Natural Therapies! Diana has graciously donated some massages as prizes. Whoever wins them is very lucky!

Diana’s modality is a combination of Bowen and Remedial therapy, depending on what she see’s fit for a particular problem. She recommends 30 minute treatments for our busy bodies (And schedules). However, longer appointments are also available. For more info and to book a session check out her website¬†here.

Partner comp notes:¬†If you are participating on Saturday make sure you get to Charge CrossFit in Northcote (19 Arthurton Road, Northcote) by 8am. You will need to mobilize and warm up between 8:00am and 8:40am. The briefing for the first WOD will commence at 8:40am. First heat starts at 9:00am sharp! Bring some food/drink to eat between WODs. There will be a larger gap between Wod’s 2 & 3, which will give you a good opportunity to eat something. Charge dohave a microwave. If you have any questions ask us! Also, bring some change as Charge will have some awesome Paleo snacks for sale as well!

For all of you spectators out there, feel free to turn up at anytime and watch the awesomeness unfold. Friends, family and enemies are all welcome! The Finals will approximately be on around 2:15pm-3:30pm, come on down! YEEEEEEEEAH!

P.S. the first WOD will be unveiled on the Charge Crossfit website at 7:30pm Friday night….The rest will be revealed throughout the day on Saturday, so keep refreshing!

Part A:
Pull Ups
15 mins to find max reps in a set

Part B:
Turkish Get Up
3 x 3 per arm

Part C:
“Tabata Tarantula’s!”
8 alternating rounds of 20 secs on, 10 secs off of:
Air Squats
Sit Ups


8 alternating rounds of 20 secs on, 10 secs off of:
Plate Snatch 20/10
HR Push Ups