WOD Wednesday 12/09/2012

10 rounds with a 2 minute rest in between, of any (or any combination) of:
Swim 100 meters
OR
Run 400 meters
OR
Row 500 meters
OR
Bike 1000 meters

Post your choice of exercises and times of each round to comments.

Sue on her way to an awesome PB!!

31 Comments on “WOD Wednesday 12/09/2012

  1. Awesome to see Sue – your getting stronger by the day!!!

  2. Yewwwww Sue!! Rockin that Back Squat!! Good Range and Great Technique. Well done, your really kicking Arse!! You sure prove that with a positive mind comes positive results. Keep it up Chicky!! :)

  3. 5.30am Fastest time listed if you chose multiple exercises/ Slowest and fastest time for individual.
    Alan run 1.28 row 1.48
    Kurt H row 1.47-1.52
    Megan row 1.57-2.02
    Shano G run 1.17 row 2.03
    Ellen run 1.58 row 2.14 (Welcome)
    Lisa run 2.02-2.24
    Lynne row 2.02-2.11
    Harro run 1.29 row 1.44
    Mel P 1.29 row 2.01
    Livdogs run 1.41 row 2.05
    Paula run 1.37-2.00
    Carlie row 2.07-2.30

    Well done everyone! What a cracker of a morning for this one.

    9.15am
    Cliffo mobility
    Chazza mobility
    Mel.P mobility
    Mick run 1.13 row 1.47
    Brucey row 1.56 run 1.55
    Scotty.E run 1.36 row 1.52
    Sue run 1.56-2.26
    Chase row 1.40 run 1.16
    Shano.C row 1.51-2.06
    Shelbs row 2.13 run 2.10
    Jenni row 3.05 run 2.06

    4.45pm
    Aido run 1.16-1.22
    J.F.K. run 1.08 row 1.41
    Harro ??
    Shano C ??
    Tracy row 2.57 run 2.02
    Beck row 1.59 run 1.35
    Rob row 1.40 run 1.31
    Kurt N row 1.33-144 run 1.41-1.48
    Hayley run 1.34 row 2.08
    Corina run 1.50-2.10

    6pm
    Smokin 1.42-1.58
    Tanners 0.59-1.29 bike
    Bianca run 1.14 row 1.50
    Karen run 1.18 row 2.04
    Flick 2.03 – 2.26 run
    Gilli 1.50-2.03 row
    Scotty E 1.25-1.47 run
    Justin 1.29-1.47
    Chase ??

    • Did this at work this morning so I could so skills this afternoon.

      Alternated between 500m row/1km ride

      Row/Ride times were

      1.54/2.08
      1.53/2.10
      1.54/2.05
      1.48/2.04
      1.49/2.00

  4. Sue you are a legend! I love your commitment to your training and your constant positive encouragement! Keep PBing like that and you’ll be up the front with those boys!!!

  5. Hey guys! Mel cliffy and I went to the pool this morning to do our wod :) here are our scores!

    Mel- 50m
    0.46
    0.48
    0.48
    0.52
    0.54
    0.56
    0.52
    0.54
    0.53
    0.54

    Chazza-100m:
    1.18
    1.20
    1.20
    1.21
    1.23
    1.20
    1.25
    1.23
    1.20
    1.20

    Cliff-100m
    1.40
    1.45
    1.55
    1.56
    1.55
    1.55
    1.55
    1.44
    1.50
    1.43

    • Nice one Mel Cliffo and Charlottie. Wish I was home I
      Would have done the swim too. Excellent work..

  6. Good on ya Sue I’m keeping my eye on you and those PB’s goooo girl friend!!!

    • Miss you hope to see you back soon!! Every time I see that rope it reminds me of you and the first day I came to check out 4551 and here you were at the top of that rope it just blew me away what you can do!!!!!

  7. My crew started doing 1 lap of the soccer and volleyball fields followed by 20 double unders, however, after the 7th round, the magpies realised we were out there and we had to cut it short! We’ll head back out this afternoon and find another grassy patch that hopefully has less wildlife, and do something else.
    No offence everyone, but I’ve never had a more entertaining crew of people to train with!

    • I bet those specials are running rings around you Melephant! If you keep this kind of training up with them, you’ll have them trained up to fill in for our WODstock teams for us!

    • Go Mel you are going great guns!!! I dislike!! Magpies immensely!!!!

  8. 5 rounds – 100 single skips, 50 squats. Followed by a body combat class??!?? It was intresting!! ;)

    • Great to see you posting up on your holiday Babs! Good stuff

  9. Making that weight look light sue!! Great work!

    I did 10 rounds on the rower 500m
    1.42 – 1:57

  10. Hey everyone, still in freezing cold Victoria, Good work Sue, good effort x.

    10 rounds 400m run on treadmill at 11.5 with 2 min rests
    followed by 100 pushups, 50 lunges, 25 burpees

  11. 5km hill run on wilsons road. 31 mins. See you tomorrow for skills :)

  12. Went to the pool myself this morning
    62
    63
    65
    67
    66
    65
    66
    68
    68
    67

    Yew

  13. Thankyou to all of you beautiful people I will celebrate my 5 month mark as a 4551 Crossfit member on the 20th. Yipeeeeeee !!Apart from my family the best thing I have ever done in my life is walk through the door at 4551!!!!!THANKYOU

  14. I am also in Victoria but glad to say Melbourne if nice and warm today…Did another WOD at Crossfit224.

    5 rounds

    50 Double unders
    30 Box Jumps 24″
    30 Wallball

    4 burpees every 3 mins

    28.19rxd That is deaf my last tough WOD before saturday…

  15. So great to hear everyone great posts. Awesome to see all the WODS posted that are getting done outside the box also.

    Mitch and Chazza are freaks!!

  16. hey guys couldn’t get into tonight so i did

    800mtr run then 10rnds of
    6 30″box jumps
    6 burpees
    10 sit ups
    then 800mtr run
    21mins 7 secs

    • Nice one Simmo, good little WOD i did the same but with burpee box jumps ( 31 inch letterbox) 15.08. Missing the box but see all you wodstockers Saturday

  17. Did the run…
    1.18
    1.18
    1.30
    1.27
    1.27
    1.27
    1.33
    1.29
    1.30
    1.25