WOD Wednesday 5/1/11
Run 1600m
Rest 3 minutes
Run 1200m
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m
Post individual and overall times to comments.
Run 1600m
Rest 3 minutes
Run 1200m
Rest 2 minutes
Run 800m
Rest 1 minute
Run 400m
Post individual and overall times to comments.
U have to be kidding
hahahah larns!
Ha ha so glad I missed this one! I did the following at Crossfit Dublin at noon today (Cool setup at their box and great people) its still my Tuesday evening and YESSSSSS I leave dublin tomoz and will be home Friday arvo – wooohoooo. Can’t wait to see you all!
“sMurph”
Half Mile Run
50 Pullups
100 Pushups
150 Squats
Half mile run
23.09
5.45am: (option A: Full-Distance(rxd) B: Scaled-Distance C:Modified WOD)
Mim 12.29/8.10/6.01/3.59= 30.39 (B)
Louise 12.06/8.35/5.45/2.40= 29.06 rxd (1st rxd)
Cyn 12.06/8.35/5.45/2.40= 29.06 rxd (1st rxd)
8.00am .com
Front Squat
3-3-3-3-3
Mick 93.5kg
Cliff 93.5kg
Tamara 50kg
9.15am
Bec.C 11.43/8.52/5.25/4.00= 30.00 (B)
Amanda 7.50/6.00/4.01/1.45= 19.36 rxd
Lock stock 5.52/4.46/3.09/1.26= 15.13 rxd
Paul 7.12/5.40/3.52/1.46= 18.30 rxd
Ryno 5.53/4.56/3.24/1.49= 16.02 rxd
5pm
Nick 5.41/4.35/3.06/1.12=14.34 rxd
Prince 7.03/5.00/3.51/1.50=18.49 rxd
Brucey 7.02/5.32/3.27/1.27=17.38 rxd
Lyndal 7.56/5.59/4.02/1.42=19.39 rxd
6pm
Rob 7.22/6.26/3.16/2.05=19.09 rxd
Beck 7.19/5.46/3.56/1.45=18.46 rxd
Tanya 9.18/7.00/4.50/2.02=23.10 rxd
Smokin Joe 6.13/5.06/3.37/1.15=16.11 rxd
Angie B 8.01/5.51/3.24/3.05=24.01 (B)
Gilli 15.45 (mod C)
Michelle 28/55 (mod C)
Larns 9.29/7.47/5.22/2.04=24.42 rxd
Blake 7.30/6.16/4.13/1.55=19.54 rxd
I dont think he is kidding Larns – so do not have a bread roll before coming tonight – it may end up on the road!
bring on another vomitron lanalicious you rock 3×93.5kg front squats was trying to keep up with massive mike today and now im paying for it .
Just did yesterdays WOD at Goodlife.
Got 19.17 RXD
See you this arvo for today’s WOD.
Thankgoodness its over. However I enjoyed that one 🙂
Go hard Larns try not to vomit on this one 🙂
Good luck all and enjoy
If you are interested,this shortcut shows what pace you were doing for each split..Just need to type in distance and time and it does the rest..
http://www.coolrunning.com/engine/4/4_1/96.shtml