3 rounds for time:-
20 Front Squat, 60kg (40kg), taken off the deck (ie no racks)
30 Box Jumps, 24" (20")
40 Pushups
20 Front Squat, 60kg (40kg), taken off the deck (ie no racks)
30 Box Jumps, 24" (20")
40 Pushups
Post time to comments
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« WOD - Tuesday, 19/01/2010 | Main | WOD - Thursday, 21/01/2010 »
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Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
6am
Ron L 17:19 40kg
Mel P 23:10 15kg 17"
Trent A 23:22 20kg 20"
Tim C 17:52 50kg
Dean S 23:04 30kg 20"
8:30am
Angie A 23:00 15kg 17" step ups
Amy M 23:20 15kg 17"
Posted by: Darren M | 01/20/2010 at 09:42 AM
1Pm
called into work again
Ian H 27:45 (32Kg) w/o at HOME
using 2 * 16Kg D/B's, 18" box
R arm injury causing problems holding the DB and unbalanced the squat be got it done
hope to see you's for our first Thursday
cheers Ian
Posted by: Ian H | 01/20/2010 at 02:18 PM
James W 10:14 40kg, 20"
Gareth G 11:10 30kg, 20"
Jonnie L 11:59 rxd
Damian H 11:03 40kg, 20"
Posted by: Jonnie L | 01/20/2010 at 04:05 PM
5:15pm
Trainer WOD
For Time:
45 Double unders
45 Squat cleans, 60kg
45 Ring dips
45 Double unders
Doug A 10:35 rxd
Daz M 19:41 rxd
6:15pm
Ken L 23:31 (25kg/20")
Sahim S 22:53 (30kg/17")
Morgan H 23:27 (15kg/20")
We thought Morgan was doing her first rxd box jumps on a 17" box tonight until we realised it was in fact 20" - awesome work!
Posted by: Doug A | 01/20/2010 at 07:12 PM