WOD Wednesday 06/02/2013
Overhead Squats
3-3-3-3-3
Post start and heaviest load for working sets.
A basic 5 block Zone/Paleo meal, when prepared easily slapped together in 3mins!!
Overhead Squats
3-3-3-3-3
Post start and heaviest load for working sets.
A basic 5 block Zone/Paleo meal, when prepared easily slapped together in 3mins!!
Upside Down Miss Jane…
What is it? and how much? Looks small for a 5 blocker but looks good to eaaaatt
Agreed Tommy. I’d need a 10 blocker!! Guessing Baby Spinach, Sweet Potato, Egg, Cucumber, Avocado and Chicken?? What did I miss??
BTW what a rocking night in the box last night, can’t wait to be in their for the opens.
Opens are gunna be Electric!!
At Crossfit224 today guys. Was very busy so did there WOD
3rds for time of;
Run 300m
12 deadlift 0.75 body weight
21 Box jumps 24″
10.31rxd
Then finished with tabata OH squats 49@30kg
Nice Work TL. Keep those Melbourne Fires Burning till Friday!!
Make sure you hit em up at 224 on the arrival of the lads from 4551 for the Saturday Tommy 😉
Already done mate..Its Filthy Fifty at 9.15am on saturday….they are pumped and looking forward to the Crossfit 4551 guys training in their box. Hey and BTW guys lets all turn up in a 4551 shirt……represent
To fill the numbers quick/smaller portion just add unfavourables Tommy, Sweet potato does the job quickly. Coulda made it look bigger with 20 cups of spinach (5 blocks) but chose a bit of both 😉
PROTEIN:
120g Chicken breast (4 blocks)
1 Boiled egg diced (1 block)
CARBS:
4x 1/5 cups of Sweet potato (4 blocks)
Spinach+Cucumber mix (1 block)
FAT:
5 x Tbl spoons of Avocado (5 blocks)
Haha, Spot on. 😉
Nice Mick…great meal too
5.30am
Livdogs 40-52.5kg
Chazza 40-47.5kg
Mel.P 40-55kg
Paula 30-42.5kg
Martin 20-42.5kg
Alan 40kg across
Megzy 30-42.5kg
Troy 6-20kg
Steven 6-20kg
Justin 80-100kg
Shano.C 50-65kg
Lynne 40-50kg
Cathy 20-22.5kg
Leanne 6-20kg
Corey 50-80kg mod
Jen.K 12-23kg
Kelly Tech
Carly 20-30kg
9.15am
Macdaddy 60-80kg
Locky 65-80kg
Kirsten 6-12kg
Cliff 40-70kg
Sue 12-28kg
Alli 30kg across
Larnsy 40kg across
Brenno 40-57.5kg
Matty.F 55-70kg
Stevo 40-60kg
Hayley 30-50kg
Alana.M 20-32.5kg
Mick 75kg
Simmo 50-70kg
Bianca 65-72.5kg
Bryce 40kg
Kurt 60-80kg
Jenny.B 20-28kg
Jen.P 12-20kg
Shelbs 20-30kg
Call 50-70kg
Jaydoss 40-52.5kg
Chelsea Intro Welcome!!
4.45pm
Mick.E 30-45kg
Keiffy 70-90kg
Gilli 20-40kg
Scotty skills
Wog 120-150kg deadlift
Harro 50-75kg
Stu 72.5-82.5kg
Jakob 12kg tech
Richo 47.5-57.5kg
Pitas 12kg tech
Mull 40-52.5kg
Dal 20-50kg
Tanners 23.45 mod
Smokin 55-75kg
Paul.R 30-45 push press
Aido 50-70
Ryno 5.54 ‘fran’ rxd
6pm
Rach 20-42.5kg back squat
Brucey 20-37.5kg
Ellen 20-40kg
Suz 20-37.5kg
Did these with new again faster equipment, 40 – 50, no racks, equal Pb as didn’t have 1.25 or 2.5kg plates.
shoud have bumped it straight to 60 petey hahaha
Considered it, but thought better.. I’ll get those small weights and do proper increments..
not here to f&*k spiders mate! hahahaha
What does that even mean you strange little wog 😉
Onya Pete!!!
Cheers sue!
Work WOD
2km run
3-3-3-3-3 dumbbell squats 50kg
50 kettle bell swings
50 push ups
25 burpies