WOD Friday 15/11/2013
“Test 3”
Tabata Squat
Max reps of Muscle-ups in 4 minutes
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.
Post score to comments.
Reiven making it look easy!!
Reiven you make that look way to easy!!:-) cool shot
Work wod. Rest day Wednesday . Yesterday’s wod row 500 15 strict pull ups 6 rounds 27 .00. Done hang power cleans for 3’s before I came back to work. 50-60kg
Nice work Rynoss!!!
5am
Kylie 240
Lauren.Y 290
Lynne 308
Britt 360
Carolyn 532
Cam 121
Mick.L 132
Stevo 52 rxd
6am
James 52 rxd
Rani 120
Reiven 195
Corrine 240
Leigha 407
Nadine 357
Sarah 221
Bel 210
7.30am
Wog 16/11 mod
Millsy 16/12 mod
Mitchy 64 rxd
9.15am
Brian 270
J-dog 150 rxd
Stu 170
Clifford 98 rxd
Merv 405
Mick.B 361 rxd
Hayley.G 221
Sue 240
Corina 210
JFK 225 rxd
Kendall 204
Shelbs 220
Kirsten 320
Grant 171
Naz 195
Dan.W 476 rxd
Lozza HPC 3’s 50-65kg
4.15pm
Mick.E
Stevo
Carolyn
Jen.K
Sam.D
Brian.L
James
5.30pm
Patchy 504 RXD
Brian 120
Jen.K 403
Mish 496 Mod
Marty 136 RXD
Andy 90 RXD
Matty.Mac 241 RXD
Brucey 108 RXD
Sammy.G 120
Matty.G RXD
Tracy 130
Lachlan.E 225
Hey guys and girls!!
I have nominated 4551 as one of the best businesses on the coast. All we need is ‘likes’ on Sue’s comment and at 12pm today, the top 10 businesses will be tallied and run in tomorrow’s paper. If you’ve got a second, please follow the link below, find Sue’s comment and ‘like’ our business Crossfit 4551 🙂 cheers dudes!! Have a great day!! 🙂
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Holy chit Dan.
Marty good holding back holy shit balls thats amazing Dan well done!!!
Thanks to Aido and Locky for our Gymnastics training…. Some awesome tips and heaps of progressions to develop strength and practice muscle ups!!!
WELCOME BACK MISCHHHHHHHHHHH!!!!
Wow Mish and Matty at the same time that must have been one hot catch up !!!;)
I can olny hope I have this correct Patchy is that Locky if so you are killing it and deserve the rewards for all the hard work that you put in when you think know one is watching Locky we all are congrats that is bloody awesome:)))) The End