CFP CHRISTMAS BBQ BREKKY!! ..with a good ole WOD'ing beforehand WOD 1: team chipper (2min each station) 20mtr sled-push > Push-ups > 50mtr Sprints > Pull-uos > Box jumps > TTB
WOD 2: Sally Up/Down: Squat track (40/60k) WOD 3: Sally Up/Down: HSPU track
0 Comments
Pukekohe team-in: HPU Playoffs #4.An awesome event starting midday & finishing up around midnight
First time at a competitive event & CrossFit Pukekohe came 11th out of 47 teams in our devision Luke battles "Klepto" WOD: "KLEPTO" 4 RFT: 27 Box jumps (60cm) > 20 Burpies > 11 Squat cleans (65/43k)
WOD: 20min AMRAP
20 Wall-ball (14/20lb-9/10ft) > 10 Strict Pull-ups (weighted if pos') > 10 Hollow-rocks > 10 low Dips > 20 Balanced tucks > 1-arm Rrin-row > 10 Arch-rocks WOD "Ascender"
AFAP: 15min: 3 Power-Clean > 2 Front Squat > 1 Push-press ..increase by one rep every set, each round team WOD: "Deck of Death"
play your deck for time.. Spades= G-OH (50/.35k), Clubs=TTB, Hearts= 1x 200mtr Run, Diamonds= Wall-Ball (14/20lb:9/10ft) J,Q,K=10rep, Ace=12rep, Joker=20 Burpies |
CategoriesArchives
July 2018
AuthorLinda Begg |