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.
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
Yesterday’s work wod nancy mod row 400m 15 front squats @ 40kg . 5 rounds 14 .40. Then strength work.
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.
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 .
5-7am
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)
That was 1:06:04 aye mick..
Cheers for the correction mate!
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!!!
Congrats Corinne that’s awesome!!:)
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..
Congrats Corinne on your first RXD. Well done mate. Woohoo!!! 🙂
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 🙂
Great morning I did finally thraw out after that bike ride. Well done Corrine on your first RXD woohoo!!!
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…
can i stop the clock after the swim so I can get changed?? ha ha!!
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 !!!:)
Well done Sue, that is a bloody big achievement, congrats!!
Cheers Coach
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
NICE WORK LADS!
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!!
Thanks for your encouragement from downstairs Shelbs!
Kudos to you all for smashing through it! This isn’t particularly a WOD I’d enjoy :-/
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
Well done Hayles thats awesome!!