WOD Wednesday 09/10/2013

Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20″ (16″)

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FRIDAY’S GYMNASTICS CLASS!!
IMG_6993

13 Comments on “WOD Wednesday 09/10/2013

  1. The Icecream move not an easy one that!!!! Was so awesome to learn so much Aido did a great job!

    • Hey Ryno did you still want to swap WODstock shirts?

  2. Yesterday Crossfit224 WOD

    2 Hang Clean on the min for 7 mins …60-84KG

    Then 15min AMRAP
    30 Burpees
    30 Thrusters 20kg
    20 Burpees
    30 Thrusters 40KG
    10 Burpees
    then as many thrusters as possible at 50kg
    148 reps (which is all the rounds plus 28 reps @50kg)

  3. 5am
    Marty 13.32 rxd
    Kylie 14.17 (50)
    Sam.D Intro
    Lauren.Y 19.27 (50)
    Britt 13.27 rxd
    Mull 16.00 rxd
    Adam 14.15 rxd
    Dan 13.55 rxd
    Emma 13.56 (60)
    Shano 13.50 rxd
    Matty.G 21.30 (30)
    Sammy.G 20.38 (30)
    Corrine 14.37 (60)
    Reiven 18.10 (50)
    Mick.L 15.30 rxd
    Cathy 14.39 (50kg)
    Cam 15.44 rxd
    Nadine 14.24 (60)
    Brooke 17.55 (50)
    Bel 14.23 (50kg)
    Kelly 20.38 (50))
    Melita 13.24 (20)
    Aimee 11.17 rxd
    Carolyn 11.00 rxd
    Paula 13.34 (50)
    Livdogs 14.56 rxd
    Stevo 11.42 rxd

    7am
    Latch 9.57 rxd
    Karen 11.28 rxd
    Lynne 16.28 rxd
    Naz 15.01 (40)
    Suz 15.12 (40) mod
    Mick.B 9.45 rxd
    Richo 16.57 rxd

    9.15am
    Cliffo 10.26 rxd
    Sue 17.03 (50kg)
    Merv 13.58 rxd
    Kazz 18.00 (50kg)
    Kim 17.39 (60kg)
    Cian 18.38 (12kg)
    Brian 18.42 (30kg)
    Jess 19.16 rxd
    Bianca 10.43 rxd

    4-7pm
    Gilli 17.11 rxd
    Dal 13.40 rxd
    Corina 16.06 rxd
    Hayley.G 15.35 rxd
    Ryan.G 15.26 (60)
    Josie 14.05 (50)
    Jen.K 15.21 rxd
    Shae 18.11 (50)
    Kyra 17.52 (30)
    Lokn 17.18 rxd
    Tracy 16.09 (20)
    Millsy 12.32 rxd
    Simmo 9.43 rxd
    James 15.00 rxd
    Carol 16.58 (40)
    Harro 11.42 rxd
    Redgie 14.11 (40)
    Sharpy 14.05 rxd
    Tamara 14,58 rxd
    Kurt 12.09 rxd
    Ryno 44.03 (Hotshots 19) 42,5
    Mick.E 12.57 rxd
    Aido 9.37 rxd
    Matty.M 12.27 rxd
    LJ 15.30 (60)
    Kylie 17.00 (50)
    Wog 9.25 mod

  4. A huge 5am session this morn, we may soon see a 5am/6am/7.30/9.15am.

    Will monitor over next week and a half for y’all and make the call if need be :)

  5. Guys, anyone wanting to come in at 4ish and start mobility and warmup (upstairs out of the way of the kids) are more than welcome as we can only run 5 in a heat at a time today.

    A reminder to bring your Green shirts in for our group photo tonight, if you have any spare ones laying about label the tag with your name and bring them in also for others who don’t have one.

    The new CF 4551 stickers have arrived so come in and grab one for your car, they look great!! Please don’t take any more than you need as we would like to see everyone get one :)

  6. Did this at home, estimated the run as I have no rower..

    rxd deadlift and box jumps

    time: 10:23

  7. Cheers to everyone who turned up for the photo, looks great and you will be seeing it shortly!

  8. Sorry we couldn’t make it in for the team photo, I’m sure it’s a cracker :)