WOD Tuesday 08/01/2013

For time:
30 Overhead squat, 42.5kg (30kg)
7 Muscle-ups
20 Overhead squat
5 Muscle-ups

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THANKS ALL WHO TURNED UP AND GAVE US THEIR TIME FOR YESTERDAY’S GOAL SETTING SESSION, MAKE SURE YOUR FOCUS STARTS TODAY WITH ACHIEVING YOUR SHORT TERM GOALS. THESE PHOTOS ARE YOUR MID-LONG TERM GOALS, YOUR SHORT TERMS WILL BE KEPT ON THE GOAL BOARD AND ASSESSED EACH MONTH.

13 Comments on “WOD Tuesday 08/01/2013

  1. 5.30am
    Paul.R 9.04 dowel
    Megzi 8.19 (25kg)
    Alan 7.26 (35kg)
    Ellen 8.01 (12kg)
    Sarah 8.10 (6kg)
    Jaymee 6.17 (12kg)
    Steven 7.33 dowel
    Troy 7.22 dowel
    Lock 5.22 rxd
    Paula 6.57 (20kg)
    Livdogs 7.35 (25kg)
    Chazza 3.03 mod
    Lisa 9.47 (12kg)
    Carlie 7.59 (12kg)
    Tommy 14.47 (42.5kg)
    Corey 8.09 (42.5kg)
    Shano.C 8.58 rxd
    Matty.F 7.37 (20kg)
    Cathy 6.43 (12kg)
    Mel.P 7.46 (25kg)

    9.15am
    Brenno 8.34 (20kg)
    Larns 9.56 (20kg)
    Stevo 9.38 (20kg)
    Jen 13.53 (12kg)
    Matty.M c/o
    Mitch 13.22 (30kg)
    Lynne 7.45 (25kg)
    Sue 7.18 (12kg)
    Kurt.N 11.42 (40kg)
    Cliff 12.19 rxd
    JFK 5.56 rxd
    Bryce 11.19 (20kg)

    4.45pm
    Mick 4.51 rxd
    Daniel 7.46 (12kg)
    Aido 4.16 rxd
    Wog 5.16 rxd
    Martin 9.56 (20kg)
    Brucey 10.05 (12kg)
    Pauly.G 7.15 (25kg)
    Hayley 5.05 (25kg)
    Mull 7.03 (25kg)
    Dal 5.25 (25kg)
    Simmo 9.08 (30kg)
    Lauren 15.12 rxd
    Benny13.59 (30kg)
    Call 6.51 rxd
    Keiffy 7.06 rxd

    6pm
    Tracy ??
    Corina 8.07 (20kg)
    Randy 2.38 (25kg)
    Disco 8.02 rxd
    Smokin 11.31 rxd
    Tanners 5.11 (12kg)
    Scotty.E 4.32 (35kg)
    Heidi 8.12 (12kg)
    Gilli 6.34 (20kg)
    Shelbs 5.08 (12kg)
    Pete 10.25 (30kg)
    Bianca 20.00 (25kg)
    Rachel 5.15 (12kg)
    Michelle 6.12 (20kg)

    A BIG shed record of 62 people today, keep it up guys the place is pumping!!

  2. Pumping 5:30 am! Have never seen it so big! Well done everyone, no better way to start the day!

  3. Yeah morning record guys well done! Technique on those overhead squats are looking much better!

  4. great morning enjoyed every minute..hopefully i’ll take a few off next time round

  5. Bike ride 55 mins Aroona to box and back todays wod and 150m swim. Great coaching and encouragement Nick and awesome streching Cliff thankyou also Larns it was great training with you youv’e still got it girl!!!:)

  6. Had to do the work out at home !
    30 overhead squat 46kg
    21 pull ups
    21 pushups
    20 OHS
    10 pull ups
    10 push ups

  7. Ryno you are amazing how you keep your focus and train on your own!!!!!:) I find it hard with a team of 4551s so well done to you!!!

  8. Cheers thanks sue. Do it because I won’t to become a better Crossfiter .

  9. A shout out to the CF 4551 girls tonight, it was fantastic to see you all attempting muscle-ups tonight!! Whether you completed them or attempted them all us coaches are very proud for having a crack. Well done to Lauren on another gutsy rxd, Bianca for completing 12 muscle-ups in the WOD and Lyndal and Hayley on their efforts. Awesome, exciting stuff and congrats to you all!!

  10. What an atmosphere we had today! 62 in the shed!! Have never seen it pumping like that. Look forward to seeing numbers like that more consistently :) well done to everyone, great efforts all around!