Very exciting yesterday in the box James blows us all away & leads the board with a 1RM Deadlift: 205kg -first time!
Everyone steps up in strength & special mention of our girls: Cherie-90k, Stace-110k, Sarah-105k, Janeke-100k & tiny Amy-95k. Primo!
Thanks again to all ..seriously no place I'd rather be than in the box sharing good times & big victories with our awesome CrossFit family. X
WOD "Sweet 16"
For time: 16 DUs > 16 TGU-left > 16 DUs > 16 TGU-right > 16 DUs > 16 KBS-left > 16 DUs > 16 KBS-right > 16 DUs > 30 Goblet Squats
Big huge thumbs-up to Adam: achieving Muscle-ups this morning! ..& also Wayne who after much fustration found his muscle-ups again during open-gym last night, & powered out 190k on the DeadLift this morning. Welcome in: Nikki, new to CrossFit & handling the OHS like a pro last-night, awesome.
Strength: 1RM DeadLift
WOD: 5 Muscle-ups > 20 Box-jumps(60cm) ..5 RFT
Tech: OHS. Then: 5x5 ..best load+form WOD: 18min AMRAP: 10 OHS > 15 HR Pushups > 20 Tyre Flip+jump-thru > compulsory 30sec Rest
w'up: 2x 10 A-Sq > 10 Pushup > 10 Pullup (strict)
skill: gym'N: scale-bal > forward roll > 4wrd roll-scale (forward +backwards)
WOD: "Fran" (refer: 18.9.13)
Thruster > Pull-ups: 21-15-9 ..for time
#1: "Rosa": for time: 10 HSPU > 400mtr Run
#2: AMRAP -in pairs: SDHP > Ring Push-ups > Burpie (reps are 2-4-6-8-10-12-14 etc, of each)
Sunday: 8am -all levels
Monday: 5pm -all levels
our lil CrossFit babe, Annabele: cruising on the long weekend ..entertained watching Mum & Dad (& buddy Linda) finsh the WOD then loose to explore our new box! :) v kool skid Saturday ...who's still home in Puke?
-Impromptu WOD! ...come work out with me 4.30pm: Deck of death -random box-deal
Prac: DUs > Crank + Ring-holds > max time holding L-sit
For Time: 10 L-sit Pull-ups > 300mtr Run > 15 HSPU > 200mtr Run > 20 Jack-knife Sit-ups > 100mtr Run > 25mtr Monkey bars > 200mtr Run > 30 TTB > 100mtr Run