WOD Friday 23/08/2013

A REMINDER TO BRING YOUR BIKE IN TODAY!! IF YOU DON’T HAVE A BIKE OR YOU HAVE ANY CHALLENGES THAT PREVENT YOU DOING THIS WOD, WE HAVE AN ALTERNATIVE FOR YOU. NO EXCUSES!!

“Sprint triathlon”

For time:
Swim/Row 750 meters
Bike 20Km
Run 5Km

Post time to comments.

Rynoss muscling up!!
IMG_6581

31 Comments on “WOD Friday 23/08/2013

  1. LAST TIME WE DID THIS 13 MONTHS AGO!!

    5am
    Megan 1.14.44 rxd
    Alan 1.08.40 rxd
    Shano.G 1.22.18 rxd
    Harro 1.16.08 rxd
    Mel.P 1.30.58 rxd
    Dal 1.23.16 rxd
    Mull 1.37.19 rxd
    Kurt.N 1.14.35 rxd
    Cathy 57.10
    Lynne 1.08.25
    Shano.C 1.28.26 rxd
    Penny 13.28 (mod)
    Lisa 59.20

    8.30am
    Bianca 1.06.17 rxd
    Flick 1.47.02 rxd
    Mick 1.07.06 rxd
    Karen 1.23.23 rxd
    Sue 1.54.00 rxd
    Cliff 1.34.18 rxd
    Alli 1.34.10 rxd
    Richo 1.25.34 rxd
    Corina 1.37.29 rxd
    Jenny 1.56.44 rxd

    430pm-6pm
    Simon 1.07.43 rxd
    Jayden 1.22.07 rxd
    Lauren 1.23.18 rxd
    Chase 1.18.54 rxd
    Hayley 37.11 (mod)
    Suz 1.23.40 rxd
    Stu 1.18.25 rxd
    Rob 1.24.17 rxd
    Grant 1.13.00 rxd
    Tommy 39.44 (mod)
    Kurt H 1.06.45 rxd
    Tobes 1.39.20 rxd
    Kurt D 1.07.10 rxd
    Beck 1.25.02 rxd
    Issy 1.18.06 rxd
    Fiona 1.32.27 rxd
    Bezza 1.32.38 rxd
    Tanners 1.20.58 rxd
    Babs 1.35.44 rxd

  2. Yesterday’s work wod nancy mod row 400m 15 front squats @ 40kg . 5 rounds 14 .40. Then strength work.

  3. Totally wish I wasn’t sick this week gone. It has been the worst. Got crossfit cravings. Haha. Just want to get healthy again and get back to the box and start going hard again. :( patiene is a virtual. Well done to everyone thus week! Everyone is stepping up and improving ten fold!!! such an awesome community to be involved in.

  4. I missed this guys : however I can guarantee disco stu is kicking my ass to do this tomrw on rest day so I will do it : just a day late .

  5. 5-7am
    Kylie 1.27
    Adam 1.14.20
    Britt 1.22.30
    Mick L 1.26.50
    Stevo 1.25 rxd
    Reiven 1.36.40
    Corrinne 1.45.35 rxd
    Kate 47.24
    Matty R 1.27.25 rxd
    Emma 1.42.35 rxd

    8.30am
    Mick B 1.09.40 rxd
    Lozza
    Jayden
    Cliffy 25.58 (black jack mod)
    Sue 42.19 (black jack mod)
    Millsy 1.08.30 rxd
    Bec M 1.31.22 rxd
    Matty F 1.25.40 rxd

    4-6.30pm
    Russ 1.08.55 rxd
    Gilli 1.35.00 rxd
    Scotty E 1.19.20 rxd
    Aido 1.20.04 (mod)
    Jen K 1.33.14 rxd
    Hayley G 1.30.44 rxd
    Jess 1.12.02 (mod)
    James 1.17.45 rxd
    Steph 1.22 (mod)
    Macdaddy 1.13.30 rxd
    Karen 1.19.00 rxd
    Simmo 1.10.20 rxd
    Pete R 1.06.04 rxd
    Shelbs (mod)
    Jenni P 10.59 (mod)
    Michelle 8.15 (mod)

  6. A lotta soft cherries this morning, 21 yesterday and 10 today for 5.30am! Well done to the true hard nuts that rolled up and tackled this one.

    Also well done Corrinne on completing her first rxd WOD and for Emma helping pushing her along :)

    • Sorry Mick. Due to work, I need a weekend to do that WOD. :( And I can’t get in this arvo.

    • Well done Corinne :) first of many to come chick!!!

  7. It was definitely evident this morning that riding a bike is not my thing… Definitely a weakness I need to work on! Great work 5:30am crew :) congrats Corrinne awesome job!!!

    • Haha Brit…Put a basket on the front and you can do a paper run :)… Not that I can talk because my bike skills are shit too..

  8. Congrats Corinne on your first RXD. Well done mate. Woohoo!!! :)

  9. I didn’t know about Karen’s Daily Fuel until Aido mentioned it the other day. Just had a look. What GREAT info and advice. THANKS Karen!

    • Cheers Carolyn :) Just an added service for you guys because you are SO WORTH IT :)

  10. Great morning I did finally thraw out after that bike ride. Well done Corrine on your first RXD woohoo!!!

  11. Good job you crazy kids.. working until 6pm this evening and then will complete this WOD at home in the gym!! we have a pool, maybe I might even do the swim instead of row.. eeek wish me luck!!

    • Woooo swimming aye Hayley!!! Bring back the memories!!! Think of john on the side yelling ‘hooooooo’ ‘hooooooo’!!!

      • Yes although I’m not too sure they are memories I want to bring back ha ha!! Didn’t get a chance to give it a go last night so will see how I go today…

  12. can i stop the clock after the swim so I can get changed?? ha ha!!

  13. Thanks for our work out Mick was good for my head to overcome that many box jumps my time was shit but I did the whole lot on the 20inch box so I am pretty dam stoked!! Thank you for the music Cliff !!!:)

  14. Tommy and I did the 3rd workout of the Wellington cup today at CrossFit Wellington.

    In 12 minutes complete for max reps

    4 Rounds
    5 Ground to Overhead 50/35 kg
    5 Pull Up
    – then –

    3 Rounds
    5 Ground to Overhead 70/50 kg
    5 Chest to Bar Pull Up
    – then –

    2 Rounds
    5 Ground to Overhead 90/65kg
    5 Bar Muscle Ups
    – then –

    In the time remaining complete as many reps of Ground to Overhead at 90/65 kg as possible

    Tommy 70 reps rxd
    Wog 80 reps rxd

  15. Hope all the cherry pickers haven’t choked on them and YES that includes Albert Deegan, tut tut tut.

    Well done Sue on the Box Jumps – great achievement!!

  16. Kudos to you all for smashing through it! This isn’t particularly a WOD I’d enjoy :-/

  17. Did this workout today at home.. 1.36.46 rxd!! So happy to have
    Completed my first rxd workout, glad my knee held up until the end as well!! Things are looking up