Welcome to Harry, pushed thru frustration last week & ended up totally caning it out on the douyble unders! :) way to go. Also welcome Andy & Tame, who have joined us for the 6-week challenge & Sheldon, -all holding nice pace with our boys on Friday night. Big class, big intensity, big burn, big fun. Friday night @ "box n burn"
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Skills: kipping (beat-swing)
Snatch / beginners: OHS WOD 15 Snatch/OHS 15 ring Push-ups 15 ring L-raise (beginners: parallettes) 100mtr Run AMRAP: 20min WOD
Wall-ball Burpies SDHP Sit-ups reps: 10-20-30-40.. AFAP: 30min So sometimes we just need our CrossFit fix on a Saturday too, so thismorning we got outdoors, worked on the grip, had some laughs. & enjoyed the sun... WOD 300mtr KB Farmers walk 400mtr Run 50 KB Squats 400mtr run 50 KB Swing 400mtr Run 300mtr KB Farmers walk -just for the sake of it! good vibes on Friday. Welcome Jocinda, Shannon, George & Wendy, nice work & good to have you with us Fri morning :) Stace & Tif, neck & neck on the boxes ...& how we doin for time Stace?
Big class thismorning, & lotsa fun :) welcome all our new participants & members WOD
Paralette pushup/shoot/dip Box jump Rope whip TTB -for total reps. 1min rotations, no rest Enjoy! WOD
50 Double Unders 21 Push Press 50 DU 18 Push Press 50 DU 15 Push Press 50 DU 12 Push Press -for time & best weight on Push press smaller group last night, but awesome form on the core work. Dave & Luke hold strong lines on the L-sit & OH Pulldown x Last chance to get onboard for the 6-week CrossFit challenge
Starts tomorrow Thursday: 8.11.12 Kick-off meeting: tomorrow evening @ 7.30pm, for all who can make it WOD
10 TGU (per-side) 20 TTB 30 decline Push-Ups 40 Box jumps 50 Pull-ups 60 Double unders 70 KBS -For time. Note KB weights & box height: decline push-up/box-jump Warm welcome to Rahna & Ken & Mark who tackled "Fran" -along with the rest of us yesterday. Nice improvements all round Members just keep getting stronger & fitter... 3 groups powered through "Fran" then stepped it up on the ropes -Kael & Shane scaling up to upper body only climb, & Jared -over 8k lighter & flying up the ropes now! :)
All those coming to WOD tonight might want to grab some long socks for the rop-climb
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CategoriesArchives
July 2018
AuthorLinda Begg |