High spirits & big intensity yesterday in the box, with legend efforts from all CrossFit Puke competitors... Luke kicks off solo & does us all proud, 1st time ever snatching 60k & gritting through the burpies Stace & Rob are up next, both also reaching PBs on the Snatch.. ..while Cherie keeps a tight eye on the burpie progress Ryans good to go, & maybe a wee bit excited?.. & Sam takes a breather before tackling the 75k & Linda finishes the day off solo... Luke & Stace race off straight away, while the rest of us need a lil breather!.. ..a kick-ass WOD & legend efforts all round Rock on 13.2!! Big thanks to Cherie for givingg up her Sunday & taking on the responsibility of judging
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WOD: Gymnastic skills
15 Hollow-rocks 10 GHD Sit-ups 10 Shoulder-taps 8 strict Ring-dips > 3-5sec turn-out hold 10 strict TTB/ K->E/ Skin the cat 4-5 sets for FORM & CONTROL!! WOD
CrossFit games Open: 13.1 40 Burpies 30 Snatch (75/35lb) 30 Burpies 30 Snatch (135/55lb) 20 Burpies 30 Snatch (165/75lb) 10 Burpies Snatch - (210/90lb) -max reps -As many reps as possible in 17min. Record reps + time completed last full set of 30 Snatches GOOD LUCK!! WOD
20 TGU-L .. 20 Box jump .. 20 TGU-R .. 20 Box jump 20 KB OHS -L .. 20 DUs .. 20 KB OHS -R .. 20 DUs 20 KBS -L .. 20 Burpies .. 20 KBS -R .. 20 Burpies 20 KB Goblet Squat ..200mtr run -For time WOD
5 sets: BB 5 Clean BB 5 Press Under ..then 8 sets: 3 Hang Snatch 3 Snatch (full movement, lighter load) From 50 > 75 years young, everyone powered through our first "Masters class"
Great out-put from an awesome group, working easily around dodgy elbows, knees, hip & high BP. No problem! WOD
1 min DB Burpie > Sh' press 1 min TTB 100 mtr BB Waiters walk 100 mtr Run 1 min Sit-ups ...For reps on: Burpie>sh'p + TTB + Sit-ups. -record DB & BB weight High-five to Stace: who took out the best time completed,& Valisha -the only one to "opt-on" & finish five full rounds! Great attendance for the kick-off of our 30-day Nutrition Challenge. Thanks everyone The 'on-boarders' powering up for the day
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CategoriesArchives
July 2018
AuthorLinda Begg |