WOD
three rounds... 25: KBS (5dual>5L>5R>10alt') 30>20>10: Box-jumps 15>10>5: Ring-dip > L/knee-raise 300>200>100mtr: Run ...for time Big welcome to CrossFit Puke: Marty B, Debbie, Jess M, Alle & Vanessa. Sunday morning...
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Nothing like a clean box! ..& once again, a huge thanks to Cherie who insisted on spending half her sunny Saturday hepling me scrub the box floor.
Cherie is a shining angel in an overcast world -a rare gem. She hepls behind the scenes @ CrossFit Puke in so many ways & brightens the darkest days :) WOD: "Angie"
so everyone made awesome advance on one of our favourite benchmark girls: "Angie" on Firday... Skill development: Snatch balance > Hang Snatch> Snatch
WOD 2min Wall-ball 1min TTB 1min Rope Whip 1min Rest -four rounds for total reps Big welcome to some awesome new members: Derek, Valisha, Tamra, Lisa, Patrick, Marty, & Billy. Kool energy in the early session this morning :) WOD
BB hops Ring Push-Ups DU’s Pull-ups -1min stations/5 rounds..for reps Top efforts to Mark C & Gordon B, who got SO close to completeing the five rounds under time.
And awesome to see the Puke-under 21s gritting through with real determination ...definately one most gruelling WODs from last week WOD
10 (per-side) 1-arm Ring-row 10 Pike 10 (per-side) Pistols 10 Ring Dips 10 TTB 10 (full) Burpies -5 rounds for time, or AFAP: 35min ON THE ROPES: bring long sox/pants!
WOD Rope Climb > Monkey bars (scaled:best progression of) 1min BB Push-press 1min Box Jump 30min/take weight & total reps PP + Box Jump |
CategoriesArchives
July 2018
AuthorLinda Begg |