Welcome back Josh T , Gordon, & Jared WOD 50 Pull-ups > 50 DUs > 25 OHS (50/35k) > 250mtr Row ...3 rounds for time 
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Welcome Cruz & Rati ..a toughy to start on! & way to go Erin: thats your legs sticking up got dem HSPUs sorted! WOD: "Six minute Break-ya!" 1 Back-Squat > 5 Air-Squat= 1rep ...6min AMRAP 1 Rope-climb (4mtr) > 1 fan Push-up= 1rep ...6min AMRAP Jump the Line: (8 boxes + burpie between each)= 1rep ...6min AMRAP (Mainstream: + 3 HSPU) ..1min break between each 6min stretch 
Farewell Claudi: hope you have a great time living in the bay. See you in summer! :)
WOD #1: "ANNIE' 50-40-30-0-10: DU's > Sit-ups ...for time (compare 14.5.13) #2: "COE" 10 Thruster (43/30k) > 10 Ring Push-ups ...10 rounds for time 
WOD games: outdoor 60mtr Tyre-Pull > 60mtr Tyre-Push (2 team members on each then swap & repeat) 120mtr Kamakazi Burpies > 60mtr Hopping > 500mtr run(all team members complete both) 2 x 60mtr OH Person-carry ...for time 
WOD: Deck of Death In groups of 2 or 3. The task: Get through a deck of cards. Suit denotes exercise, number on card = reps. Except for Hearts, 1×200m run for each card. Spades – Ground to Overhead 50/35kg Clubs – Toes to Bar Hearts – 1 x 200m Run Diamonds – Wall Balls Jokers – 25 Burpees J,Q,K = 10 reps. Turn over a card and perform that # of repetitions of the exercise for that suit. Continue turning cards, with no rest between exercises, until you are through the deck. 
WOD 10 Snatch (60/40k) > 12 Paralette: pushup-shoot-dip > 14 Box-jump (75cm) ...25min AMRAP 
OB WOD 10 Push-press > 15 Ring push-ups > 20 Box-jumps ...25min AMRAP 
WOD: "MARY" 5 HSPU > 10 Pistols > 15 Pull-ups ...20min AMRAP then: 1 RM Dead-Lift 
Dead-lifting before day-break. Nice lifting this morning; Kirsty, Surekha, Mike & Chris.
Special mention to Mike; only around 2months CrossFitting & showing awesome power to weight ratio, & holding immaculate form, pushing it to 145kg WITHOUT letting form slide. Music to my eyes & a great example to all. Nice one Mike WOD 8 KB Clean (dual) > 25 mtr Carry > 8 KB Push-press > 25mtr Carry > 50 DUs AMRAP: 30min ........................ OB WOD 10 SDHP > 12 Ring Push-ups > 100mtr Farmers-walk > 200mtr Run ...4/5 rounds for time 
Big thanks to Currie for the mint job on our new custom-made BB racks WOD: "Hammer" 5 Power Cleans(61/43K) > 10 Front Squats(61/43k) > 5 Jerks(61/43k) > 20 Pull-ups ...5 timed rounds; 90 seconds rest between each 
Big welcome to Ron & Diane, welcome back Josh, Sam & Darcy WOD games #1: Triplet WOD: 30 plate pick-up & press > 50mtr Jump-chain > 30 Ring-row ..for time (complete all reps in teams of three. Take turns on single reps; only one person working @ any given time) #2: Individual WOD: 10 KBS > 20 Wall-ball > 100mtr plate Waiters-walk > 20 HR Push-ups ..AMRAP: 25min 
Dylan recruits "Big Red" ..Then some of us tackled WOD #3: shifting two massive stumps out of Dylan & Stace's back yard: with guessed weight of each of around 300kg we were confident CrossFit man-power would see the job done! HA HA ...turns out that figure was more than a little out ...more likely double original estimation. Dylan & Wayne see stars after 1st collective attempt ..& wisely decide to use brain power & a car instead. Job done!! ..nice work guys
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July 2018
AuthorLinda Begg |
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