WOD Friday 05/08/2011
“Murph”
Run 1.6km
100 Pull-ups
200 Push-ups
300 Squats
Run 1.6km
For time
Post time to comments.
Congratulations to Ryno on July’s PB Champion of the month and winning himself a 1 hour massage, valued at $70. Well done mate, a very deserving effort!!
Here are Ryno’s ahievements for the month of July!!
*Front Squats (3′s) 70kg
*“Daniel” 17.10 rxd (first hero rxd)
*5km run 20.20
*Bar Muscle Up
*“Filthy 50″ 29.00 rxd
*Squat Clean 63.5kg
*Press 47.5kg
*Push Press (3′s) 58.5kg
*“Tabata Something Else” 46 rxd
*Push Jerk 50kg
*Deadlift (1′s) 122.5kg
*“Isabel” 3.17 (30kg)
Guys a reminder that todays 4pm Open session will be held as a normal daily WOD session. All other sessions as per normal and the 4pm Open gym will resume Friday next week.
yesssssssssss me and murph have unfinished business
Fab time Shano!
Happy B.D/P.B Month Ryno!! You are CrossFIT. Congratulations Mate, Well Deserved!! See ya Tomo Nite for a Beer with Murph!! The Cherry on your Cake for the Month!!
P.S. Can I pick that Cherry… 😉
Onya Ryno, top Job bro!! As for murph…. I have nothing to say other than see you at 9:15 with tape!!
Well done ryno, awesome achievements this month! 🙂 great pic too 🙂
Good job ryno! That’s getting it done.
Looking forward to murph at 9:15 tomorrow!
Congrats Ryno – so well deserved mate – ur an Animal!!!, that’s putting it nicely, and look forward to seeing u tear apart Murph.
Spewing I can’t do this – would so love it!
Congratulations Ryno! Great work 🙂
5.45am
Lauren 40.00 rxd
Jayden 32.00 mod
Alan 24.02 mini
Megan 43.37
Tommy 46.51 mod
9.15am
Rob 44.36 rxd
Kristan 27.17 (mod)
Lock Stock 38.35 rxd
Adam 48.50 rxd
Paul – skills
Scotty T 60.43 rxd
Sheree (CF Mom) 23.17
Beck C 28.22 (mod)
4.00pm
Ryno 29.11 rxd
Lee 51.33 rxd
Karen – Skills
Brendan 34.29 (mini murph)
Kurt 52.29
Dale 47.48 rxd
Cliff 43.26 rxd
Mel 59.42 rxd
Lyndal 54.39 rxd
Alli 23.40 (mini murph)
5.30pm
Corina 45.00
Brucey 41.32 rxd
Tanners 34.15 (mini murph)
Gilli 34.15 (mini murph)
Shano C 29.33 rxd
Smokin 43.56 rxd
Beck L 38.16 (mod)
God 22.10 (mini murph)
So glad I did that one – just wish I could do rxd pushups 🙁 Lauren, YOU ROCK!!! Awesome effort, will take a lot to beat that time. Well done to all the am crew.
Well done Ryno fantastic effort. I’m not coming i this afternoon, i have to give my back a rest, not happy !@#$%^#$%^$##$%$ 🙁
Well Done Mate!
Congratulations Ryno!!!
No wonder the board is so crowded with all those PBs you’re pulling off! 🙂
If tiday’s WOD was a week long summit, me and Murph would still have unfinished business!
Awesome time lozza.. You will beat alot of the guys times haha
Cheers guys. Thanks to Mick for his coaching and everything you do at 4551. And thanks to everyone at the box that I learn off and push me ever night. Think I will need that massage after tonight. Ps those front squat 3 s were 70 kg that would be my crap hand writing on the board. Catch you all tonight.
Enjoy your sesh with Penny. I went today and she is brilliant!!
Great effort this month Ryno. You have done outstanding things lately. Well deserved!!
Great to see everyone this morning for Murph!! It was a toughy but a good one.
NO CHERRY PICKERS TODAY GUYS!
Kick arse time Lauren, well done especially at that time in the morning! You’re awesome!
Thank you Lyndal. See you at 4pm!
That’s it, I will be in but I have to sub the running. See you at 5.30pm 🙂
YEAH RYNO!!! You are tearing shit apart, well done!!
Massive effort and time Lauren, youll be showing up a few of the boys I think 🙂
Great work Ryno!
Let’s all have a drink to celebrate ok 🙂
Hahahha, Shano! I will be there to have one with ya and cheer em on today. It was a fun work out! 😉
Hey Ryno,
Congratulations on being the PB champion. It is certainly well deserved. You have achieved some amazing results.
BIG CONGRATS TO YOU RYNO!!
We lov watching you at the box a real inspriation to us.
To Locky and Rob Thanks heaps for counting me at the end of my Murph, Corina:)
Your welcome, next you will be RXD both of you 😉
congratulations ryno 🙂 well deserved mate!
well done to everyone that did murph today!
Ummm did someone say cherry??
bahahhahahhah nice one Shano – Charlotte I’m eager to hear your reply he he he
oooops sorry that was supposed to come from me – I was on Mick computer ha ha
Haha kazza