WOD
20 Ring Dips > Run:100 > 20 Ring Dips > Run:200 > Ring Dips > Run:400 20 Ring Row > Run... (repeat above format) 20 Decline Push-Ups > Run... (repeat above format) -For time
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WOD "SKIP WHIP FLIP" 10 TTB 20 Double-Unders 30 Rope Whip 40 Tyre Flip AMRAP: 35 minutes (compare to: 10.8.12) Adam gets massive range & height. Jarrod scores an impressive 5+2. And Mike's rope; so fast, he nearly takes Logan off his feet! Meanwhile the Tractor Tyres prove fairly gruelling, Kael, Andrew & Johnson battle it out...
WOD "ANGIE" 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Squats For time. Complete total 100 reps before moving to next exercise Another one of the wicked "girls" Angie is one of the named 'bench-mark' WODs -most of which are repeated in other CrossFit boxes all around the world. Our team did awesome & I had the privilege of joining the guys for this one, what a way to kick off Sunday! Big thumbs up to Logan who completed all his Pull-Ups today without a band. Logan is only 15, with a quiet determination & great control in movement. Imagine what he will be capable of @ 20!
Nice one Jared: consistency in training & dicipline with eating, earned him a tidy 3.7kg drop on the scales -just one week into our challenge I also gotta take my hat off to Shane, who completed in 24.25 ..beating my time today by 25 seconds Wicked work today team Most Friday's hold a nice surprise or two smaller classes, more coaching time. This Friday was a goodie... Stace made it to the top!! lots of practise, & a mulititude of tiring "ALMOST" attempts... thru patience, practise & persistance :) Way to Go Stace WOD
5x 4mtr rope-climb (10x if from floor) 10 Parallette Push-Ups > shoot-thru 10 TTB 10 Burpies ...5 rounds for time WOD
"MARY" (compare to:5-8-12) 5 HSPU 10 Pistols 15 Pull-Ups AMRAP: 20min Johnson makes the most of the WOD "Mary" -progressing to full Handstand Pushups WOD
Sprint Drill (40-60-80 mtr) > 1 minute L-Sit Sprint Drill > 1 minute Pike Sprint Drill > 1 minute MB Throw Sprint Drill > 1 minute suspended Tucks Sprint Drill -Best time And our boxers go hard on Wednesday night --so fast they're a blurr! :D WOD Back Squat Ring Push Ups reps each: 6-9-12-15-18-21-24... get the picture? as far through as possible. cut -off time: 20 minutes Then a little finisher... "TABATA THIS" for 6 minutes: Air Squat->Sit Ups->Push Ups. Kael holds awesome alignment -a strong Squat over ever higher reps, & Jared still gets REALLY low in the late rounds ...& onto the rings. Andrew & Logan where are you? -to fast for the camera! :) Jeroen trains through shoulder injury -taking KB option, & Hank gets his last workout in at CrossFit Puke before heading off to Oz for the "Tough Mudda" competition next week. Followed by the Puke under 21's -who put out some insane energy last night in thier own WOD... Way to go 'Pork Bones' ..one of the few opting to grit thru with the 20k Plate on the last round While their coach Darren makes sure no one is slacking! :D Also a big Welcome back to Cherie & Luke who have been in South America for two months.
WOD: "Fight Gone Bad"
Wall Ball SDHP Push Press Double Unders (sub) perscribed=row max Cal' 3-5 rounds: 1 minute each, followed by 1 minute rest. Score=total reps. Note load:PP, SDHP & WB A busy day in our box & great lifting. Welcome to Kael -one of our newest members. Joining us on the first "Man2Machine" challenge. No pics unfortunately, new to CrossFit & impressive lifting on 35k on the SDHP & PushPress. And Respect to everyone battling through "Fight Gone Bad" yesterday... Today we re-ran Friday's WOD -different group. Nice work. Welcome Nick who finally made it over & jumped in the deep end Very nice L-sit 'straight off the bat' & One of the best wall-ball throws I've seen in ages!
Also welcome Maree. Good to have you join us Fri, & an impressive start ..59years young Below: Ngaire always with great energy & contagious enthusiasm ..quiclky whipping up a sweat before leaving for Oz. skills: Skip. OH Squat. L-sit Paralettes
WOD 20 Wall Ball 20 Rope Whip 20 TTB 20 Box Jump AMRAP: 20minutes |
CategoriesArchives
July 2018
AuthorLinda Begg |