|
WOD
15 OHS 20 Paralette push-up > shoot thru > dip 100mtr Waiters walk 3 rounds for time (45min cut)
0 Comments
WOD
5 Ring Dips 10 Pull-ups 15 KB American swing 20 Sit-ups AMRAP: 25min For strength: Dead lift ...% lifting capacity/reps= 60%/15, 70%/12, 80%/10, 90%/8, max/6, max/6 WOD: "Karen" 150 Wall-ball shots -for time Hey some awesome loading & form on the Dread lift, from the girls & guys last night...
a buzy night & the rugby boys go hard-out in their 6.30 closed session...
 Hepa holds strong on the rings, while Pork-bones catches his breath
Cyril, Lewis, Daniel & Wati show awesome form & range on the Thruster WOD 15 Ring Row 15 BB Thruster (rx: 30/45) 30 Box Jumps -5 rounds for time Well done to all who "missioned it" on yesterday's WOD. Ring Push-up->L sit proving fairly challenging @ all levels! But the girlz powered thru, &the guys powered thru...
Trent: with the awesome discipline of a gymnast -making a difficult strength move look easy
WOD
Ring Push-ups > L-sit/raise SDHP Ring Push-ups > L-sit/raise Pistols Ring Push-ups > L-sit/raise Double-unders Rest ...3/5 x 1min stations. For total reps Skills: TGU
Buy-in: 5-10-15 TGU TTB WOD: "Cindy" 5 Pull-ups 10 Push-ups 15 Squats AMRAP: 20min Welcome to Derek -you did awesome & some good scores on the board all round. Great progress team :) Anyone in for tonights WOD; if you're prone to "chin-graze", you might want to grab a pair long socks for the rope climb
WOD Rope climb-> Pull-ups (5x1+5, 4x1+4,3x1+3, 2x1+2, 1x1+1) 20 Turtles 20 DU's For time/AFAP:35min 
6am crew. Top efforts Trent, Logan, Andrew, Cherie, Brianna, Chris & Ken :)
A warm welcome to Lisa our newest member & 1st time thru CrossFit last night; striking a pretty intense WOD! well done :) WOD: 'Nancy'
400mtr Run 15 OHS (rx:43K) -for time |
CategoriesArchives
July 2018
AuthorLinda Begg |
RSS Feed