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WOD
25 Pull-ups 50 Dead-lifts (65/45k) 50 Push-ups (chest to floor) 50 Box-jumps (50/60cm) 50 Floor-wipes(65/45k) 50 Clean & press (20/15k) 25 Pull-ups -For time Thanks Stace! :) CHRISTMAS TIMETABLE * bookings essential for 26th (boxing day) Thursday 3rd Jan: resume full 2013 schedule
MERRY CHRISTMAS FROM CROSSFIT PUKE WOD "Fight Gone Bad" Wall ball (20lb, 10ft) SDHP (75lb) Box jumps (60cm) Push-Press (75lb) Rower (cal) -subbing burpies for lack of rowers! ..1min each station, 3 rounds, max reps, 1min rest after each round Only caught the night crew in action but thumbs up to everyone who tackled "fight gone bad" yesterday. It's a toughie!
CROSSFIT PUKE CHRISTMAS!! 2 fun WODs, bbq burgers, & a few bevvies ...in awesome company Wishing everyone a very "Mary Christmas" I thought it was fitting that the first WOD be "Mary" Mary: 5 HSPU, 10 pistols, 15 pull-ups...AMRAP 20min Then we headed outdoors for laughs... it turned into a bit of a "brain WOD" -everyone real good sports and was alot more amusing than I'd anticipated! :D Teams WOD 20meter: Drag each team member Return Carry each team member Return ..the drag must utilise the rope & long ab-mat, each Return must be in a "very unusual way" Some of us lax back, while Andrew & Logan are off to the States for Christmas! Happy travels guys, & I looking forward to hearing all about your visits to CrossFit boxes far afield :D Bummer the date didn't suit for many of the box -this time of year always crazy but lova ya all & glad those who were around could make it
big welcome to new member Kerryn :)
WOD 10 Ring-row 20 Wall ball (x2) ...then 50mtrs each: Tyre Flip+jump thru >Farmers walk>Run AMRAP: 30min the early morning crew jump-starting thier day!... For balance: Head-stand, Hand-stand, Scale-balance
WOD Push-press Burpie>Pull-up -start @ 3reps each, & add 1 rep each round 20 Double-unders ... AFAP: 30min WOD "Diane" BB Dead-lift (100/70) HSPU 21-15-9, -for time A very kool WOD, & impressive work going down in the box this morning... Trent kicks-butt on the HSPU using strict negatives, awesome. Alison surprises herself & 'ups the ante' on Lifting Way to go. & Bex with 50k on the Dead-lift! -this woman constantly surprises me Rahna & Stace strong & neck n neck on 70k, nice one ladies.
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CategoriesArchives
July 2018
AuthorLinda Begg |