WOD Wednesday 02/03/2011
3 rounds for time:
12 Muscle-Ups
75 Squats
Post time to comments.
Congratulations to Karen for being the Crossfit 4551 PB champion of the month for February!! In the last 2 months, Karen has lost a total of 26+ inches and a very impressive 10% body fat!!
Karen’s achievements for February are:
*Back Squats 5′s 55kg
*Box Jump 37.5′
*‘Fran’ 5.27 (5 mins off previous)
*‘FGB’ 288 rxd
*10 Strict Pull Ups (10 day challenge)
*Deadlift 3′s 97.5kg (10kg PB)
*Michael 24.24 rxd
*Deadlift 1′s 102.5kg
*‘The Chief’ 379 rxd
*Power Cleans(3’s) 45kg
*150 Burpees 12.42 rxd
Well deserved Deegs, Congrats mate!!
well done Karen
Look at those guns karen! im jealous. Toned, terrific and very hot. Your an inspiration to everyone you come in contact with, so proud of ya mate!
Congratulations my Irish star! You are looking fantastic and your fitness is amazing. Well done on all those massive PBs.
Go Karen you nailed some of those Pbs, you should be very proud.
Looking awesome as well mate 🙂
Congradulations
Well done kaza your a star. Please book 4 lohan’s in for meals at your house, we are struggling
With the zone but you seem to have nailed it. Excellent job on the pb’s well
Done it is an inspiration to all us wanna
Poor Albert – I bet you have to keep up with all that extra energy at home to hahaha
5.45am
Shane.G 12.11 (26″)
Lauren Skills
Megan 14.54 (20″)
Louise 19.55 (16″)
Lachlan 18.19 Rxd
Aoi 17.16 (16″)
8am
“McCluskey”
Three rounds of:
9 Muscle-ups
15 Burpee pull-ups
21 Pull-ups
Run 800 meters
If you’ve got a twenty pound vest or body armor, wear it.
Mick 42.12 (15kg Weight Vest)
Cliffo 30.29 rxd
Brad 26.16 rxd
9.15am
Cherise 14.08 (Pull-up/Dips)
Paul 15.57 (Burpee/Pull-up)
Smithers 18.34 HSPU
Karen 24.00 (m/up pro)
Ryno 26.30 (6 m/up per round)
Nicole Skills
5pm
Nick 13.34 rxd
Brucey 19.14 rxd
Charlotte 18.30 (B/P)
Paula 14.40 (B/P)
Olivia 21.05 (B/BJ)
Michelle.D 15.90 (mod)
Lyndal 16.32 (Pull/Dip)
KC 18.52 (B/B)
Larns 15.44 (B/B)
Lynda 14.10 (2 rds)
Mel 16.29 (B/P)
6pm
Michelle.M 19.50 (B/B)
Prince 19.10 (Pull/Dip)
Dale 20.38 (M/up pro)
Shano.C 23.50 rxd
Gill 21.26 (Pull/Dip)
Deegs you are a champ!
Congratulations deegs! thats a huge effort for this month. we’re all proud of you 🙂
todays wod is a killer. took so long to recover, infact i still feel a little bit fetal! good luck to the rest of you!
Congratulations Deegs, ur a machine and an absolute inspiration to me. When I grow up I want to be fit and Irish like you 🙂 Well done babe xx
Wow!! What can I say KD?! The first time I heard of you at 4551 you were on the other side of the world posting wods from other CF Boxes. I Thought “Whoa, who is this Chicky?!” Then when you returned and I got to meet you the impression you left on me was, well somewhat mesmerizing. Your warm and friendly disposition coupled with your positively enthusiastic attitude to life and your mates is what I believe is truelly inspirational about you. You light up any room you walk into and I for one can’t help but smile when I see you. As for your achievments in the box, well to be honest I think that is simply your just desserts. Congratulations Karen, and Thank you for making our box at 4551 feel so much like family. 🙂 🙂 🙂 🙂
smokin, you almost put me into tears
Karen, you’re amazing!! That is all.
Well done Karen. Can’t wait to see what next month brings;) You certainly are inspirational to us all.
Well done Karen, well deserved! Your an inspiration to us, and make us want to strive to be better!
Jeeeezzz guys thanks so much for all your humbling words you all are amazing and truth be known you guys are the inspiration that makes this shed ROCK / PUMP n GRIND!!! – I love coming back in and watching you all when I’m not working out (any excuse to get out of cooking dinner he he) – I can’t get enough of it ha ha. The atmosphere and passion from all of you when you workout is what pushes me along, I may be an old chick but you all make me feel young at heart! I love reading everyone’s comments daily and this is definitely my 2nd home and family. Anyone can do this – just keep up your training and most importantly your Nutrition – zoning has definitely changed me and I’m happy to share any info.
Zanki leave it out “I was close” ha ha ha ha
Love to all!
Good picture Karen.Well done Karen.You are very very very nice karen.
i’m going to dancing.Love from Ila.
Thank you Ila Ellen Gray! your very very very very nice too.
Well done Karen, awesome!!!! Vibeke just did the 150 burpees in 14.21.
Broke me
CHEERS MICK, MY LEGS JUST GAVE WAY HALFWAY DOWN MY STAIRS, IN RESULT OF LOSING MY CAKE AND MILO (i mean salad and water)
F YA!
Well done Karen,
I can’t believe you can deadlift 102.5kg! I am struggling to do 70kgs:) You are too cool for school, keep on powering on…
KennyG
Cheers Kendall! and you will do it I swear!!!
Congrats deegs. U are the bomb girl. Love training with you. You are a true inspiration, and a ray of sunshine.
Is that all you done!!!!!
HA HA Cheers little Bro