3 rounds for time: 30 situps 25 KB SDHP 24/16 20 wall balls 9/6 Emma – 8KB & 3kgs = 9.35 Ali – Rx = 8.37 Heather – Rx = 9.46 Sav – Rx = 9.50 Maddie – Rx = 7.58 AB – Rx = 10.10 Kate – Rx = 8.46 C2 – Rx… [Read More]
WOD – 24/7/2012
A) Thrusters 3-3-3-3-3 B) AMRAP 7 minutes 6 walking lunges 20/10 9 box jump overs 24/20 12 KB swings 24/16 Alex A) 25-22.5-22.5-22.5-22 B) 12″ box & 12kgs = 4 Sam A) 25-27.5-25-25-26 B) 18″ box & 8kgs = 3+15 Sav A) 30-40-50-60 2F-55 B) 20kgs KB =4+15 Jim A) did not do it… [Read More]
WOD – 23/7/2012
5 rounds for time 10 toes to bar 10 pushups 10 front squats 40/30 Sav = 7.28 Steff = 8.15 Sam = 7.50 Alex = 7.29 Kate – Rx = 8.46 Pat – Rx = 7.36 Ali I – knees up, knees & 20kgs = 6.10 Sam – knees & 30kgs = 10.47 Jodie… [Read More]
WOD – 21/7/2012
Every minute on the minute 10 mountain climbers 15 KB swings 24/16 Heather – Rx = 21+24 Pat – Rx = 11+22 Kate – Rx = 31+21
WOD – 20/7/2012
A) Press 5-5-5-5-5 B) 7 min AMRAP (continue up ladder of reps until time expires) 3 box jumps 24/20 3 pullups 6 boxjumps 6 pullups 9 box jumps 9 pullups 12 box jumps 12 pullups 15 boxjumps 15 pullups 18 boxjumps 18 pullups Steffan A) 50-60F2- 55F4-52.5-53 B) Rx = round of 12 +24… [Read More]
WOD – 19/7/2012
Warm up – Skipping practice (DU’s) – Thruster & push press technique WOD – for time: 200 rope jumps OR 40 DU’s 40 thrusters 30/20 40 pushups 40 KB swings 24/16 40 situps 40 push press 30/20 200 rope jumps OR 40 DU’s Maddie – Rx = 13.34 Sav – 20kgs/20kgs = 14.46 Heather… [Read More]
WOD – 18/7/2012
a) Deadlift 5-5-5-5-5 b) 3 rounds for time: 6 HSPU 12 Burpees Chloe a) 40-50-45-47-48 b) 20″ pike 3.31 Heather a) 60-70-80-90(F3)-70 b) blue band 3.38 Sav a) 60-70-80-90-100 b) blue plate 4.48 Steff a) 100-110-120-130-135(F2) b) Rx 3.56 Dave a) 60-70-80-90-95 b) 3.51 Sam a) 40-50-60-70-70 b) 3.30 Ali 1 a) 40-50-60-70-80-90(3) b)… [Read More]
WOD – 17/7/2012
AMRAP 12 minutes 10 deadlifts 40/30 8 hang power clean 40/30 6 chest to overhead 40/30 Sav – 30kgs = 5+20 Chloe – 25kgs = 4+16 Kate – 25kgs = 8+17 Will – Rx = 3 Emma – 13kgs = 5+18 Holly – 20kgs = 6+9 Sam – 30kgs = 6+17 Dave – 30kgs… [Read More]
WOD – 16/7/2012
5 rounds for time 7 wall balls 9/6 7 pullups 7 KB swings 24/16 7 boxjumps 24/20 7 deadlifts 60/40 Will =12.38 Steff = 11.57 Nick = 8.45 Sav = 12.00 Ridz – Rx = 7.16 AB – Rx = 12.47 Laura – 30kgs & blue band = 9.36 Jodie – red band &… [Read More]
WOD – 14/7/2012
3 rounds for time 20 pullups 15 K2E 10 KB Swings 24/16 Pat – K2C = 7.19 Kate – orange band & K2C = 6.50 AB – red band & knee ops = 9.39
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