Crossfit

Many Crossfit workouts have time constraints, and most of these can be easily timed and monitored using the Gymboss timer.

The Gymboss timer is a multifunctional timer that can act as:

Repeating Interval timer
Countdown Timer
Stopwatch

Here are a few samples of how to the Gymboss can be used with Crossfit exercises:

  • Angie

    100 pullups
    100 pushups
    100 situps
    100 squats
    Stopwatch Function

  • Barbara

    Either 5 rounds for time, or 5 rounds with 3:00 rest between each round:
    20 pullups
    30 pushups
    40 situps
    50 squats
    For time - Stopwatch Function
    Or
    To time rest – One 3 minute interval

  • Chelsea

    Each minute on the minute for 30 minutes of:
    5 pullups
    10 pushups
    15 squats
    One minute interval for 30 rounds

  • Cindy

    As many rounds as possible in 20 minutes of:
    5 pullups
    10 pushups
    15 squats
    One 20 minute interval.

  • Death by pullups

    With a continuously running clock:
    do one pullup the first minute
    2 pullups the second minute
    3 pullups the third minute
    continuing as long as you are able. Use as many sets each minute as needed.

  • Tabata Something Else

    Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are pullups, the second 8 are pushups, the third 8 intervals are situps, and finally, the last 8 intervals are squats. There is no rest between exercises.
    Two intervals. 20sec / 10sec for 8 rounds

  • Ash

    3 rounds, 90 seconds per station of:
    Burpees
    Pushups
    Box/bench jumps
    Pullups
    Double Unders
    Squats
    (Source: Ben Ericson)
    One 90 sec interval for 18 rounds

  • Running Tabata Something Else

    Tabata pullups, 1 round
    Run 1 mile
    Tabata pushups, 1 round
    Run 1 mile
    Tabata situps, 1 round
    Run 1 mile
    Tabata squats, 1 round
    Run 1 mile
    For best time.
    (Source: US Tactical / navyseals.com)
    One 90 sec interval for 18 rounds

  • 5 rounds of:
    Max ring dips in 1:00
    Rest 1:00
    Max ring pushups in 1:00
    Rest 1:00
    (Source: US Tactical / navyseals.com)
    One 5 minute interval in auto repeat mode, at each alarm complete the pushups and squats. Timer will count the number of intervals you have completed.

  • 3 rounds with 2:00 rests between each round:
    50 squats
    30 pullups
    40 pushups
    50 squats
    One 2 minute interval

  • 2 rounds:
    Max pushups 2:00
    Max situps 2:00
    Max flutterkicks 2:00
    Max squats 2:00
    (Source: specialtactics.com)
    One 2 minute interval for 8 rounds

  • 15 rounds for max reps:
    pullups, 30 seconds on / 30 seconds off
    Two 30 sec intervals for 15 rounds

  • Run 10 minutes max effort
    200 squats
    Run 10 minutes max effort
    (Source: Shane Skowron)
    One 10 minute interval, start at beginning of each run

  • Run 5k , but every 5:00 do 50 pushups and 50 squats.
    (Source: Shane Skowron)
    One 5 minute interval in auto repeat mode

  • 4:00 of situps
    2:00 of pushups
    2:00 of flutterkicks
    1:00 of deadhang pullups
    (Source: specialtactics.com)
    Check back in 6 months for future Gymboss models

  • 5 rounds of:
    30 second isometric squat hold
    20 squats
    30 seconds isometric leaning rest
    20 pushups
    (Source: Crossfit Alpha)
    One 30 sec interval

  • 10 rounds of:
    30 seconds handstand
    30 seconds isometric squat
    (Source: Crossfit Alpha)
    Two 30 sec intervals for 10 rounds

  • 4 rounds of:
    5:00 max distance, 3:00 recovery
    (Source: Crossfit Endurance)
    Two intervals, 5 min / 3 min for 4 rounds

  • 10x100m with 2:00 rests
    One 2 minute interval
    OR (for a 15 sec 100M)
    One interval of 2:15 for 10 rounds, start 100M at every alarm

  • 8 rounds of:
    80 seconds sprint, 40 seconds recovery
    (Source: Crossfit Endurance)
    Two intervals, 80 sec / 40 sec for 8 rounds

  • Repeat for 15 minutes:
    20 seconds of pullups
    20 seconds of situps
    20 seconds of squats
    One 20 second interval for 45 rounds

  • Cummulative Lhold
    For total of 5:00. Use bar, rings, or floor. Stop timer when you drop out of position. Record total time it takes to get 5:00.
    (Source: US Tactical / navyseals.com)
    Two choices: Stopwatch Function
    OR
    One 5 minute interval using Pause feature
    (Use clock or another Gymboss to record total time)
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