WOD Tuesday 06/08/2013

21-15-9 reps for max load
Deadlift
Overhead squat

Post load for each set to comments.

Complete 3 unbroken sets 21-15-9 for Deadlifts before advancing to OHS. This is a strength session for max load efforts that you MUST keep unbroken, failing to do so will be classed as unsuccessful. Rest as need between your sets, only quality, full range sets will count to your total. Increment your load as you move through to smaller sets, here is an example of what the finishing product should look like. DL: 100/125/135 OHS: 60/70/80.

HAPPY BIRTHDAY ALAN!!

18 Comments on “WOD Tuesday 06/08/2013

  1. Daily Fuel is back to daily again :) So go check out your info for the day!!!

  2. 5.30am
    Shano.C ??
    Jen.K 50/60/70 12/12/20
    Kylie.MH 40/45/50 6/6/12
    Lynne 50/60/70 20/25/30
    Adam 60/75/90 12/20/22.5
    Matt.R 100/110/120 40/40/40
    Britt 50/60/70 12/12/22.5
    Aimee 50/60/65 ?/?/?
    Lauren.Y 40/45/50 6/6/12
    Pete.B 100 across 40 across
    Carolyn 55/65/75 22.5/27.5/32.5
    Jackie 20 across 6 across
    Mick.L 20 across 6 across
    Shano.H 65/80/100 20/25/30
    Corrine 40/40/45 12/12/12
    Reiven 30/40/40 6/12/12
    Kate 30/30/30 12/12/12
    Porter skills

    9.15 am
    Cliff 80/90/100 35/40/45
    Sue 50/60/70 12/20/23
    Stu 60/75/100 50/60/60
    Shelbs 50/60/70 12/20/25
    Paul.G 60/70/100 20/20/30
    Kurt 100 across 50 across
    Dan.W 60/80/100 20/30/40
    Karen 60/70/90 20/20/25

    4.45pm
    Latchy skills
    Paul R 50/60/70 12/12/24
    Simmo 120 across 45-60kg
    Heidi 40/50/55 12/12/20
    Josie 40/50/60 12/12/20
    Steph 50/60/70 12/12/23
    Aido 100/105/110 50/55/60
    Ryno 90/95/100 50/50/60
    Matty Mac 90/95/100 45/50/60
    Jay Eff Kay 100/105/110 50/55/60

    6pm
    Paul B 130/150/140 20/20/20
    Scott E 130/150/170 20/20/30
    Gilli 60/70/80 20/25/30
    Rachie 40/50/55 20 across
    Kylie H 40/50/55 12 across
    Tracy 6/6/6
    Lachlan E 35/40/45 20/20/22.5
    LJ 40/50/55 12/20/20
    Hayley M 40/50/55 20 across (mod)
    Jules 60/80/80 20/20/22.5
    Larns 60/70/80 20/20/25
    Brenno 80/90/95 tech

  3. Hey thanks Locky great morning!!! So awesome to have the most coordinated decked out crossfit duo back in the box have missed you Cliff and Karen!! Well done to Dan W on your muscle ups!!:)

  4. Happy birthday Alan. Hope you have a great day.

  5. Happy birthday Alan :). Hope you have a great one !

  6. Happy Birthday Alan! Hope you’ve had a great day. :)

  7. Happy Birthday Alan, hope your having a smashing day

  8. a truck has rolled over on Caloundra rd around 4pm…Traffic will be chaotic..

  9. Happy birthday Alan, sorry we won’t be in tonight either, back tomorrow, spewing we missed to really good wods but I think we will have a crack on thurs

  10. Home wod

    21-15-9
    Dead lift 100kg
    Lunges on the spot (controlled and balanced for my knee rebuild)
    Double unders (42-30-18)

    Time: 8:36

  11. Deadlifts / Overhead Squats
    21-15-9

    75kg and 42.5kg
    6:30

    Looking forward to a rest day! The obstacle course on Sunday has hit me for a six !

  12. Happy Birthday Al! “you beast” Wishing you the best day ever especially now your a masters champ whoo hoo!!!