WOD Friday 09/08/2013

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30″ (24″)
GHD sit-up

Post time to comments.

16 Comments on “WOD Friday 09/08/2013

  1. If there is a cut off, will it be enforced? (Still sorry about last time Bianca!)

  2. Just a reminder that money for CF 4551 apparel is due today, we need everyone’s payment so we can successfully make the order. Cheers

  3. I can’t get into the box today Mick, how will I get the money to you guys?

  4. 9.15am
    Lock 10.03 rxd
    Cliff 10.29 rxd
    Sue 15.03
    Kyra 16.25
    Bianca 16.49 rxd
    Ryno 11.15 rxd
    Josie 14.23
    Russ 14.50
    Alana 11.00 mod

    4-630
    Mick 29.00
    Tamara 15.48
    Wog 28.55
    Lynne 16.52
    Grant 34.10
    Simmo 12.13 RXD
    Loz 14.11 RXD
    Mitch ???
    Kelly 18.10
    Mel.P 9.58 mod
    Shane.H 15.15
    Tommy 11.10 mod
    Scotty.E 17.32
    Gilli 15.52
    Jen.K 9.22
    Marty 13.46 RXD
    Aido 9.49 rxd
    Larns 21.06
    Brenno 21.50
    Matty Mac 15.17
    Tracy 21.40
    Shelbs 13.27
    Mish 15.16
    Corina 20.35 rxd
    Pete.R 10.51
    Rach 12.46
    Sorry 5.30am, mix up between lachy and myself, will put times in later on!

    • Little miss new girl couldn’t get in but I did my own WOD : 16″ box jumps, burpees, sit ups : 20 mins . Followed by 170 squats !

  5. Did this day before I left for USA 13.26rxd

  6. Today’s wod, proper Blackwater park style,
    Chest to bar
    Hilux tray jumps ( not sure on height)
    Double the sit-ups
    30m run to the helix
    16.24