WOD Sunday 17/11/2013

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats





Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups


Post your choice of girls and rounds an extra reps completed to comments.








19 Comments on “WOD Sunday 17/11/2013

  1. Happy Birthday to Shelby and Jonny have a fantastic day I love how you both are always smiling and happy!!:))

  2. Happy birthday JFK and shebby!! Hope you both have amazing days 🙂 xx

  3. Happy birthday JFK and shelby. Saturday s work wod 10 sets of max reps dips and under hand grip pull ups.

  4. Happy happy birthday 🙂 wish I wasn’t missing the WOD but have to go get my babies, seeya Monday peeps 🙂

  5. 7-8am
    Lynne 13+5+4 rxd (C)
    Russ 12+5+3 rxd (C)
    Mick B 20 rds rxd (C)
    Kylie 14+3 (C)
    Britt 14+3 rxd (C)
    Kazz 12+5 (C)
    Brian 14+3 mod (C)
    Kendall 8+5+10+13 (C)
    Shano 12+6 rxd (C)
    Cliff 7 rds rxd (M)
    Sue 8 rds (M)
    Sam D 11+1 (C)
    Carolyn 10+5+10 rxd (M)
    Andy 21+5+10+8 rxd (C)
    Shebby 7+5+4 (C)
    Jenni P 11+5+2 (C)
    Merv 15+5+5 rxd (C)
    Jen K 13+5+3 rxd (C)
    Nadine 13 rds rxd (C)
    Cam 11 rds rxd (C)
    Cian 12+5+10+11 (C)
    Pauly R 15+5 mod (C)
    Wog 17 rds mod (C)

  6. A great turnout for Sunday morning guys, well done on everyone’s improvements!!

  7. Happy birthday to Shelbs and JFK 🙂 Have a fantastic day !!!

  8. Happy Birthday guys! Hope you both have an awesome day!! :)xo

  9. Happy birthday guys. I’m sure you’ll find a way to have a great day. All the best.

  10. Happy Birthday Shelbs and JFK. Hope you guys have had a great day/night/weekend…..
    I did Cindy yesterday 20rnds +5+7.

  11. Just wanted to send out a big Thank you to all you gorgeous crossfitters for helping Shelby celebrate her 22nd Birthday. Lovely to see you all. Xx

  12. Thanks for all the birthday wishes guys .! And thank you all so very much who came down to beach to have a drink with me to celebrate my birthday. I had the absolute best day. it really meant a lot. Thank you.!! 🙂 xx