WOD Wednesday 09/10/2013
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20″ (16″)
Post load and time to comments.
FRIDAY’S GYMNASTICS CLASS!!
Three rounds for time of:
Row 500 meters
12 Deadlifts: body weight
21 Box jump, 20″ (16″)
Post load and time to comments.
FRIDAY’S GYMNASTICS CLASS!!
The Icecream move not an easy one that!!!! Was so awesome to learn so much Aido did a great job!
Thanks sue 🙂
Yesterday’s work wod. Strict press and strict pull ups .
Hey Ryno did you still want to swap WODstock shirts?
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)
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
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 🙂
Keen for a 5 am.
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 🙂
Did this at home, estimated the run as I have no rower..
rxd deadlift and box jumps
time: 10:23
Cheers to everyone who turned up for the photo, looks great and you will be seeing it shortly!
Yesterday’s WOD
65/75/69
Sorry we couldn’t make it in for the team photo, I’m sure it’s a cracker 🙂