Good Friday 29.3.13
working in pairs...
2x 100mtr Run/Whip
1x 100mtr tyre-Flip>jump thru
1x 100mtr Tyre Carry
OHS (gage: 70-80% 10-rep max)
Strict Pull-up>knees ta elbows
DB Chest Press (gage: 70-80% 10-rep max)
reverse Ring push-up> high tuck
..for reps. 4rounds; 1min each exercise
15 Paralette: push-up/shoot/dip > 400mtr Run
15 best TTB > 800mtr Run
15 KB Clean > 1200mtr Run
...2/3 rounds, for time
Meanwhile in the "On-board WOD"...
..we inrease ROM, & work for the 'Thruster' ..Di & Sandy get an excellent angle on the Ring-row, ..stronger & working harder
Puke CrossFit chicks; up & Cleaning first thing Monday morning
..& all hitting PBs before dawn
then hmmm, there's something about...
"Mary!": 5 HSPU > 10 Pistols > 15 Pull-ups ...AMRAP: 20min
WOD: 13.3 Open
150 Wall ball (14/20lb..9/10ft) > 90 DUs > 30 Muscle-ups
..as many reps as possible: 12minutes
Run > Tyre-flip > Run > Tyre-drag > Run > Hand-stand walk ..(distance to be advised) heh
Left the boys to fiure this one out on thier own, as they nutted through a CrossFit classic: "moving large load, over long distance, in minimum time"
50 Wall Ball
20lb WB: Mark C, Mark R, Andrew M, Logan M, Sam M, Ryan H / 14lb WB: Linda / 10lb WB: Cherie F, Becks M, Erin A.
BRING SOX TODAY, ..& MUNCHIES ON SATURDAY!
Barbeque this Saturday
Bring your favourite healthy foods to share
(best lean foodie idea wins 1-week free membership)
5pm @ the Pukekohe box
RSVP: anytime before Saturday (March 23rd)
..just tell us at your next WOD or txt Linda:
ALL MEMBERS OF CROSSFIT PUKEKOHE INVITED
(partners & family are welcome)
10 TTB > 15 Back Squats (rx: bodyweight) > 10 TTB > 20 Turtles (rx: 25/20k) > 10 TTB > 25 Ring-row > 10 TTB >30 Burpies > 10 TTB > 35mtr Rope-climb (9/8 ascents) > 10 TTB > 40 Pistols > 10 TTB > 45 Box jumps > 10 TTB > 50 Tricep Pushups (elbows tight to body)
...once through for time, or as far as possible in 45min