Sunday saw eight of us from CF Puke, participating in the Mazda O-rock event @ Botany park.. Obstacles proved ridiculously easy but in great company we all had a great morning in the sun Thanx team!
Rob & Currie gave the car-pull three dam good attempts & the run gave us all a decent challenge with Cherie & Currie bringing in pretty awesome finishing times
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After the WODs on Saturday morning Stace, Rob & I headed on up to join in the "Toz games" held by CrossFit Newmarket; a fundraiser to help two of thier atheletes get to the regionals in Auzzie. What an awesome event! ..a day full of sweat, fun & good vibes with plenty of our extended CorssFit community supporting
Monday early morning 6am WOD will now run @ 5.30am.
Starting this week WOD
SNATCH drills & prac' then 7min Tabata "box mash" thismorning's crew knackerd by 6.30am WOD "FIGHT GONE BAD" Wall-ball (20lb:10ft/14lb:9ft) SDHP (34k/25k) Box-jump (20inch) Push-press (34/25k) Row for cal' *SUBBING: Ring-row 1min each station followed by 1min rest. 3/5 rounds for time Di fights her fears & gets up on the big-box :D Way to go Di
Rob lifting his PB on the Dead-lift: 200k nice one!
...& Jared smashes out the DUs, the rest of us however, seemed to have some sort of problem with our skip ropes Set-up: Choose either Dead-lift or Front Squat (depending on your rotation) ..build weight to 99% over 2rep, use this aas your start weight for the WOD WOD Deadlift/Front Squat: 3-7-9-11-13-15-17-19-21 (weight decrease every set: Front Sq: -2.5k, Deadlift: -5k ) Double-unders: 100-90-80-70-60-50-40-30-20-10 For time. (alternate lift & DUs) WOD
Gymnastics: Headstand progressions > Headstand straight-hold 30sec Kipping Headstand Press-out: (against wall > free standing) Handstand > max free-hold then: "ANGIE" 100s: Pull-up > Push-up > Sit-up > Squat ...for time (previous scores, refer: 13.2.13 - 21.12.12 - 7.12.12 - 14.10.12 - 16.9.12 ) |
CategoriesArchives
July 2018
AuthorLinda Begg |