WOD Monday 03/09/2012
“Filthy fifty”
For time:
50 Box jump, 24″ (20″)
50 Jumping pull-ups
50 Kettlebell swings, 16kg (12kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg
50 Back extensions
50 Wall ball shots, 10kg (6kg)
50 Burpees
50 Double unders
Post load and time to comments.
A memorable day in Crossfit, don’t miss it!!
Awwww sheeeet
I sooo miss this shit, go hard 4551
Can’t wait to watch the big dogs in this one
5.30 am
Megan – 29.40 rxd
Shano G – 34.10
Lozza – 22.32 rxd
Penny – 35.59
Lisa – 39.29
What an awesome effort this morning by you all. You can definitely see the improvements with everyones consistent training.
Keep up the good work people 🙂
Heya, hadn’t posted for fri and sun
Friday 10km run with pram, then 4 handstand holds, 50 pushups, 50 lunges, 20 dips on bars
Sunday
Awesome Suz good work!!
5 rounds
20 mountain climbers
20 super and
20 lunges
20 cross overs
Huge thankyou to Karen and Cliff for your awesome encouragement of us all at the 9.15 was a hard one to get through congrats to all you champions on your fantastic achievments!! Just finishing is bloody awesome!!!
9.15am
Cliff 20.59 rxd
Karen 21.05 rxd
Sue 22.31 (30’s)
Corina 44.31 rxd
Kurt N 38.48 rxd
Paul 43.15 rxd
Hayley 33.04
Scotty E 34.46
Flick 18.22 (mod)
4.45pm
JFK 19.49 rxd
Harro 24.22 rxd
Simmo 29.19 rxd
Tommy 25.21 rxd
Chase 33.10 rxd
Rob 27.07 mod
Beck 32.01 rxd
Mel.p 28.34
Chazza 39.26 rxd
Paula 34.05 rxd
Ali 38.38 rxd
Shano mod
6pm
Bezza 30.44
Tanners 27.06
Smokin 29.51 rxd
Matty Mac 25.40 rxd
Babs 33.49
Mull 34.58 rxd
Dal 26.13 rxd
Lynne 28.46 mod
Heidi 28.30
Pumping session this am guys great gutsy efforts, good way to kick start ur Monday!!!!
Thankyou everyone for helping me thru this one, my first filthy 50 rxd, especially Karen and Cliff, you guys have really been my rocks lately, Luv yas heaps.
Hey Aido well done mate great session tonight. Well done Johny top of the board you are a machine
cheers tommy appreciate it
Wow…. huge pat on the back to all who attempted that beast of a workout…
Did anyone spew????? :P……20km exercise bike ride…pushups and situps too..
Today’s wod. Tomorrows wod mod. Dumb bell thrusters and strict pull ups. Thrusters 30-20-10 pull ups 15-10-5. Some nice filthy fifty times guys. Will do this one when I’m back at the shed.
We will happily watch!!!! And cheer you on doing the filthy fifty!!!!!
Spewing I mist the filthy I’ll have to do it on rest day. Well done everyone
Cheers to Aido for keeping the box open for us every night. You’re a good coach…. when you’re not being an ass or telling me I’m fat that is 😉