WOD Monday 19/11/2012

DUE TO THE AVAILABILITY OF THE ROWERS WE WILL OPEN THE GYM A LITTLE EARLIER FOR EACH OF THE SESSIONS TO GIVE EVERYONE AMPLE OPPORTUNITY FOR THE WOD, 5AM/8.30AM/4PM-7PM. WE ASK THAT PEOPLE COME IN AND GET STRAIGHT INTO THE WARMUP AND BE READY TO RUMBLE AS SOON AS YOU HAVE FINISHED.

For time:
102.5kg (60kg) Hang clean, 30 reps
50 One-legged squats, alternating
Row 2000 meters

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34 Comments on “WOD Monday 19/11/2012

  1. LAST TIME YOU DID THIS WOD BUT IN REVERSE!!
    5.30am
    Livdogs 22.34 (40kg)
    Tommy 12.30 (mod)
    Shano.G 21.23 (60kg)
    Lisa 19.25 (20kg)
    Carlie 20.24 (20kg)
    Ange 19.42 (20kg)
    Beck 19.02 (40kg)
    Mull 22.09 (45kg)

    9.15am
    Pete 14.14 (40kg)
    Bianca 18.07 (40kg)
    Stevo 16.35 (40kg)
    Cliffo 25.10 (85kg)
    Mick 26.55 rxd
    Kurt.D 14.03 (20kg)
    Kristen 19.55 (40kg)
    Jenni.P 18.28 (20kg)
    Shelbs 22.56 (20kg)
    Suz 17.23 (30kg)
    Call 15.07 (60kg)
    Matty.L 16.27 (45kg)

    4.45pm
    Corina 21.18 (37.5kg)
    Kurt 23.21 (70kg)
    Lauren 24.14 (50kg)
    Jayden 22.21 (65kg)
    Lyndal 17.34 (50kg)
    Hayley 16.12 (40kg)
    Mel P 20.09 (40kg)
    Hulk 34.31 rxd
    Aido 25.45 (80kg)
    Paula 17.36 (40kg)
    Livdoggs “Diane” 12.25 (45kg)
    Chazza 16.49 (40kg)
    Matty F 22.40 (80kg)
    Ryno 18.55 (50kg)
    Shano C 15.42 (mod)
    Scotty T 19.29 (60kg)
    Nipples 19.50 (40kg)

    6pm
    Tanners 18.38 (35kg)
    Smokin 28.24 (90kg)
    Gilli 18.18 (40kg)
    Karen 20.54 (45kg)
    Issy 19.18 (25kg)
    Stu 19.12 (60kg)
    J.F.K. 22.00 (90kg)
    Harry 17.04 (60kg)
    Chase 19.10 (50kg)
    Michelle 19.21 (40kg)
    Larns 21.37 (50kg)

    • yes I think it is cruel – I am sure they could of used something other than pigs as weights.

  2. 5.00am
    Lynne 17.38 (40)
    Scotty E 20.39 (80)
    Alan 13.16 (50) mod
    Megan 18.11 (30)
    Mick 23.32 rxd
    Shano C 20.23 (60)
    Savage 16.59 (60)
    Jenny B 20.20 (30)

    8:30am
    Sue 16.51 (20)
    Cliff 18.44 (60)
    Hayley 19.57 (40)
    Gemma 21.57 (20)
    Karen 22.58 (50)
    Corina 18.52 (40)
    JD 19.10 (30)
    Ryno 17.22 (50)
    Paulie. G 17.05 (45)
    Bianca 18.21 rxd
    Pete 14.40 (60)
    Lock 23.50 (80)

    4.45pm
    Aido 18.53 (60)
    Wog 21.42 (90)
    Jayden 20.00 (60)
    Lauren 20.47 rxd
    Livdoggs 18.57 (40)
    Tommy 18.48 (80)
    Paula 21.17 (45)
    Kurt N 20.14 (70)
    Dal 19.10 rxd
    Paul R 16.00 (??)
    Justin 19.48 rxd
    Hulk 29.12 rxd
    Nick D 15.00 (20)
    J.F.K. 19.30 (90)
    Brucey 20.03 (70)
    Mel Z 24.48 (50)
    MacDaddy 19.48 (70)
    Mel P 21.53 (55)
    Smokin 37.14 rxd
    Tanners 16.33 (25)
    Tracy 17.55 (mod)
    Gilli 24.00 (40)
    Chase 16.53 (70)

  3. Nice work Mick…3 min pb and this workout is already hard enough just to lift the weight…

  4. Congrats coach thats awesome and to Bianca this morning and all the other 4551 champions!!! Woops and go Corina pistols rxd yipee!! Huge shout out to Cliff for always caring about others and spending time with Gemma this morning you are a lovely young man with a very kind caring heart!! Watch out as Gemma said she will come to every session if you look after her like that!!!!:)

  5. Cheers Tommy and your right a tough WOD it is. Thanks to Megzy for hangin and counting my reps and Randy Savage for screaming at me on the rower, cheers

  6. Thanks everyone x thanks for your caring pit stop
    sue! Still managed to get massive bruises everywhere !

    • Anytime that’s that why I love 4551 because we all really do give a shit about anyone and everyone!! Arnica is really good for bruises!! I should know I have a good collection of them!!!
      Conrats to Hayley and Locky awesome work!!

  7. good work this morning guys! great efforts and great pb’s by all!
    thanks to corina for getting me through the pistols, thats the first time ive rxd’d them in a wod!
    good vibes guys

  8. You beat me to it sue! Definitly massive thanks cliffy! Helped me alot. :-)

  9. Mick your a beast ! I wish I could have seen the animal in action !

    17:26 ( 80kg )

  10. Did home WOD 50 pushups, 50 pistols and a 2km run. 13.07

  11. Me Loz and ryno are ordering some nanos off crossfit.com, if anyone else wants anything we will be placing our order tomorrow night!!

  12. bout time JFK haha

    Big shout out to Smokin tonight, big effort by the big man! Gutsy to bounce back like that mate, well done champ!!

    Great night crew!!

  13. Hey Jayden, just thought I’d let you know I’m getting nanos in at my work in about 2 weeks time, they”ll retail for $150. i work at the Athletes foot in Caloundra. Ta Corina

      • why bother asking stock, your not gonna pay that much for shoes hahahahaha