This picture is of last nights class, 15 people at CrossFit on a Friday evening….such dedication
W.O.D.
‘Kelly’
Run 400m
30 Box jump
30 Wall ball
5 rounds, for time.
Compare to:29/05/2010
Front squat 5 x 3 rep
W.O.D.
Kettlebell swing(24/16)
Power clean (60/35)
10 to 1 reps, for time.
Shoulder press 5 x 5 rep
W.O.D.
4 Inverted burpee
8 toe to bar
7 rounds, for time.
A good turn out for Josh’s Sampler last night, everyone likes a challenge.
Strength:
Weighted pull up 4 x 3 rep
W.O.D.
Run 400
10 Deadlift (100/65)
12 Ring press up (10cm from ground)
4 rounds, for time.
HAPPY BIRTHDAY DANE!!
Power clean 4 x 3 rep
W.O.D.
‘Josh’s sampler’
Deadlift (40/25)
Push press
Overhead squat
Clean and jerk
Thruster
Back squat
Power snatch
10 reps each, 2 rounds.
HAPPY BIRTHDAY JOSH!!
Check this video, world record Fran time.
Gymnastics:
Muscle up progressions
Handstands
Ring holds
W.O.D.
‘Fran’
Thruster (42.5/30)
Pull up
21, 15, 9 reps, for time.
Compare to: 21/06/2010
HAPPY BIRTHDAY AMANDA FOR YESTERDAY!!
HAPPY BIRTHDAY EMMA G, KEVIN G AND KIRSTY!!
Push jerk 4 x 3 rep
W.O.D.
10 Kettlebell swing
7 Burpee
7 Knee to elbow
12 minutes, as many rounds as possible.
Back Squat
Shoulder press
Deadlift
3 attempts at each lift, highest weight successfully lifted goes towards your final score.
Compare to: 30/07/2010
Weighted pull up 4 x 3 rep
W.O.D.
Snatch
10 minutes @ 3 rep/minute.
Compare to:25/06/2010
Ring holds
Handstands
Band front levers
W.O.D.
‘Jackie’
Row 1000
50 Thruster (20/15)
30 Pull up
For time.
HAPPY BIRTHDAY MOA!!