WOD Saturday 17/12/2011

In teams of 2-3 complete:

Run 1km, then 5mins to perform Max Reps, Kettlebell Swing 32kg (24kg)
Run 1km, then 5mins to perform Max Reps, Strict Bar Dips
Run 1km, then 5mins to perform Max Reps, Double Unders

In this WOD team members run the 1km track together, when all team members return the 5min clock will start to perform the Max Rep efforts for the required exercise, only one athlete may be working at one time!! Immediately after the 5min rep effort the team will start the next 1km track and continue on to the next exercise and so on til WODS end. The team with the best time and highest average reps WINS!!

Post load, time and reps to comments.

5 Comments on “WOD Saturday 17/12/2011

  1. Hey guys, I went onto WOTIF and checked out seaworld resort

    Heres what I found:

    Family room sleeps up to 8 adults= $944.95 for 2 nights
    $118.11/ per person for 2 nights

    Resort Room sleeps up to 4 adults= $474.95 for 2 nights
    $118.73/ per person for 2 nights

    There seemed to be plenty of rooms left when I went through WOTIF and pretended to book.

    I will call up the hotel 2moro and see whether or not they still have rooms reserved for the Crossfit Tour as the prices are cheaper. Stay tuned….

    🙂

  2. group reservations are not open weekends so i will try again on monday 🙂

    Hope you all enjoyed the run 😉 i ran it in my sleep, i promise

  3. 7am WOD:
    Mick
    Kazz
    Mull
    Cliff

    8am (In order of: Time/KBS/Dips/DU)
    Team 1: 32.35/90/110/179 (16kg)
    Mel.P
    Katie

    Team 2: 27.35/75/100/134 rxd
    Kurt.H
    Shano.C

    Team 3: 34.08/96/67/191 (24kg)
    Chase
    Randy

    Team 4: 37.26/119/100/133 (16kg)
    Mel.Z
    Lynda

  4. Great morning session! What a way to kick start the weekend!

  5. Kinda buggered now! Starting to crash! Damn I need to work on my running!!