WOD Friday 7/1/11


5 Pull-ups
10 Push-ups
15 Squat

As many rounds as possible in 20 mins.



5 Handstand push-ups
10 1-legged squats
15 Pull-ups

As many rounds as possible in 20 mins.

9 Comments on “WOD Friday 7/1/11

  1. 5.45am
    Cyn 11rds (15mins)
    Louise 10rds
    Mim 10rds
    Jodie 11+5+6
    Lauren 12+5+7 rxd
    Jayden 10+5+1 rxd
    Tamara 9+5+6 rxd

    Lock stock 18+5+10+10 rxd
    Shaun 13rds rxd
    Janeah 11+5+6 (mod)
    Lynda 10rds
    Amanda 12+5+4 rxd
    Deb 12+5
    Bec.C 8+5+5
    Paul 10rds
    Richo 11+1

    Matt F 12+5
    Trina 8 rds
    Nick Z 21+5+3 rxd
    Calippo – skills
    Lachlan 7rds
    Mick – skills
    Larns 11+5+7
    Blake 13+5
    Mel Z 10+2
    Prince 15rds

    Gilli 9+1
    Angie 6rds
    Rob 12+5 rxd
    Beck 13+5
    Brucey 18+4 rxd

  2. hey morning crew, nice job this morning!!! Ill be back next week, hope you havent missed me too much? I know ive missed you..hee hee..

    Love the photo Mel..lookin strong gf!!!!

    • Hope your back is feeling better – look forward to seeing you next week.

  3. PB Board all up to scratch guys, remember to write down your achievements for the month of January.

    Any donated gifts, Vouchers or monies (Including $10 entry fee) for the upcoming Crossfit 4551 Trivia night(Fundraiser) to be handed in ASAP so we can put the finishing touches in place for what is going to be an awesome night. Thankyou to all who have donated and are supporting the event!!

    Remember to get you money paid up in full $25 for the Nutrition challenge starting this Monday 10th Jan in-order for u to receive your binded tracking book, which also includes recipes, hints and tips, a daily tracking log and your photos and measurements(optional). Get in together on the challenge and support each other, exchange recipes, thoughts and ideas. Kick start the year with some awesome results!!

  4. Ouch!!! just when I was starting to walk normal again! looks fun though for the first 5 mins

  5. While doing this one this morning I was sure that Mick got the time wrong – I am sure it should have been a 10 minute cut off and not a 20 minute cut off. It took a long time to stop perspiring and start breathing normally after this one.