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warm-up: pop-up squats > stretch > ITB/lower Bk release tech: Snatch drills WOD "FRAN" 21-15-9 for time: Thrister 30/43k) > Pull-Up (refer: 28.10.13) 
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WOD: "TYLER" ...five rounds for time: 7 Muscle-ups > 21 SDHP (30/45k) refer to 9.6.13/ 11.11.13 
WOD: "ANGIE" ..for time": 100 Pull-ups > 100 Push-ups > 100 Sit-ups > 100 Squats refer to: 8.11.13 
WOD: 10 Cluster (30/45k) > 60mtr BB Waiters-walk > 5/7mtr Rope-climb ..each round increse rope-climb by one. AFAP in 25min  WOD: 10 Cluster (30/45k) > 60mtr BB Waiters-walk > 5/7mtr Rope-climb ..each round increse rope-climb by one. AFAP in 25min  WOD: "MAEVA" (in honour of Adam's new baby named Maeva & born on Christmas day!) 5RFT: 5 Dead-lift (70/100k) > 5 SkinTheCat > 50 DUs  then: "MARY": 20min AMRAP: 5 HSPU > 10 Pistols(ps) > 15 Pull-ups  WOD: "CFP's 12 Days of Christmas" #1: 100mtr Run, #2: HSPU, #3: Wall-Ball, #4: Burpies, #5: American KB Swing (16/24k) #6: Sit-ups, #7: Push-Press (30/45k), #8: Pull-ups, #9: Ring Push-ups, #10: TTB, #11: Snatch (30/45k), #12: Ring Muscle-ups (scale=ring Dips) ...complete for time, sequence: 1 > 2+1 > 3+2+1 > 4+3+2+1 > 5+4+3+2+1 > 6+5+4+3+2+1 ...etc all the way to 12 
WOD: "Grace" 30 Clean & Jerk -for time (60/40k) then: 3 rounds of "Barbara" 20 Pull-ups > 30 Push-ups > 40 Sit-ups > 50 Squats -for time 
Big welcome to fellow CrossFitters visiting us from accross the ditch ..Allan from Melbourne, Amber & Sarina from Perth, & Leroy from CF Staunch. Also to new members Toni & Murphy. Great to have y'all with us for awhile Warm-up: 18mtrs each: step-Squat > Inch-worm > Duck-walk > step to Scale balance 
WOD 21 OHS > 21 PPU-S-D > 300mtr Run > 15 OHS > 15 PPU-S-D > 200mtr Run > 9 OHS > 9 PPU-S-D > 100mtr Run ..for time (rx OHS=35/55k) 
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CategoriesArchives
July 2018
AuthorLinda Begg |
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