WOD Saturday 11/12/10
In teams of 1 or 2 Complete:
Run 800m
100 Dumbell Push Press
100 Dumbell Hang Power Clean
100 Dumbell Lunge
Run 800m
Each station must be completed before moving to the next.
Only one person to work at onetime. Weight for individual or
team will be chosen by the trainer.
Post load and time to comments.
6am .com
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kg barbell
50 Back extensions
50 Wall ball shots, 10kg ball
50 Burpees
50 Double unders
Mick 21.54 rxd
Cliff 24.35 rxd
7am
Michael (8kg) (welcome)
18.12
Albert (7kg)
Aaron (4kg)
23.31
Robert (6kg)
Chanelle (5kg)
28.12
Tamara (5kg)
Mim (5kg)
21.25
so proud of Rob and Brucey good on ya boys!!!!
Hey all! got to visit CrossFit Whistler and do their Team WOD (its your sunday now but my Saturday here) Oh and Mick believe it or not their WOD yesterday your Sat was FGB, what a coincidence hey! anyways here’s what I’ve done.
Saturday
12.11.10
Buy In:
3 rounds
10 hip extensions
10 lunges
10 sec L-sits
Skills:
Max height Box Jumps (mine was 27.5 too scarred to do the 30 ha ha)
WOD:
in teams of 2
2 minutes each for max reps
2 rounds
shoot throughs
ball slams
ring dips
knees to elbows
Pistols
Total rep for myself and partner Judy was 398.
P.s Its f%#%ing freezing here, ha ha. lots n lots of snow, missing you all. I’ll post some pics on FB. X K
Yeah well done to Brucey and Rob in the Clash, also to the guys who turned up to cheer them on, thankyou!!
Awesome work Deegs, look forward to seeing all the pics!
To Giles and Pam have a great trip away and a Happy and safe Christmas with your family, train hard and stay in touch.