WOD "Nancy" 400mtr Run 15 OHS ..5 rounds for time Staying conservative with loading we focus on range & form. Form coming along really nicely but flexibility an issue for many!
..so remember "Stretch & mobility" tomorrow night guys; this is exactly the reason why :)
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Stacey; intense, focused, & totally inspiring Stace takes out best time held thismorning with 3.15 on the 'prone-hold'/'hover' before tackling the WOD.
Stace has been with our box since we opened 6 months ago & has made huge advance in physique, strength & work-capacity. Why? ..because she keeps it consistent, listens, applies, & never takes the easy road by choice. Keep your eyes on the prize that lies within Stace :) MUCH respect WOD 2min Rope-whipping (full wide squat position) 2min L-raise/ knee raise (knees hip height) 2min Wall-ball 2min OH step-back Lunge (MB) 1min Burpies 1min rest ..3 rounds for total reps. just 6 in, so plenty of room to work the ropes!
Big welcome to Holly & new members Selwyn & Adam WOD
20 Muscle-up progression (heels on floor) 50 BB Hop 20 TTB 20 RPU (rx:horizontal) 50 Box jumps (rx:60cm) 20 Pull-ups (kipping) 20 GHD Sit-ups (rx:+ MB) 50 DUs 20 KBS (rx:20/28k) 20 Push-ups 50 Sit-ups 20 Push-press (rx:35/55k) 20 Ring-row (rx:horizontal) -for time so Andrew & Logan spent thier break in the Sates & found a lil' time to visit CrossFit Las Vegas, & have a play @ muscle beach Nice one Andrew ..jeans & all! -kiwi styles!
WOD
start with: 2k run "Dianne" Deadlift HSPU 21-15-9; for time ..& finishing with: 2k run WOD 1 min: Paralette: Push-up > shoot > Dip 1 min: Ring-row 1 min: Pistols 1 min: Burpies 1 min: rest ..5 rounds; for total reps Good energy in the box this morning. Ngaire as usual holds good strong lines in her burpies, Stace moving so fast d camera couldn't catch her After we had a play around on the parallettes & Rahna locks in the shoulders & core getting great advancement on the L-sit
INTEGRITY: Cherie stays true to herself & keeps her pull-ups strictly controlled DETERMINATION: Kerryn & George powering through the WODs now & making real advance in fitness & movement WOD 10 Strict Pull-Up > Strict TTB 10 Ring Dips 100mtr Tyre-flip AMRAP 35min COMARADERIE: Gordon keeps everyone amused through the last minutes -ditches the monster tyre & flips the lil one with gusto
UNITY: welcome back Amy, Gordon, Andrew, Jared & Tracey, along with all those drifting back into the box over the last few days after a well deserved holliday. Feels like home filled with my favourite friends |
CategoriesArchives
July 2018
AuthorLinda Begg |