21-15-9 reps for time of:
Squat snatch 42kg (30kg)
Chest to bar pull-ups
Post time to comments
Squat snatch 42kg (30kg)
Chest to bar pull-ups
Post time to comments
Photo: Kelsey Swift
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« Rest Day - Sunday, 27/06/2010 | Main | WOD - Tuesday, 29/06/2010 »
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- “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
Angela G 14:32 (BS/purple band)
Ron L 12:21 (30kg)
Nathan R 13:28 (30kg)
Trent A (20kg/jp)
Megs S 12:27 (15kg/Red Band)
Sharron H Intro
Posted by: darren m | 06/28/2010 at 07:08 AM
10am
Amy M 11:39 (10kg/2 x purple band)
Nicola L 8:36 (7kg/JP)
Posted by: Jonnie L | 06/28/2010 at 11:11 AM
Adam P 12:30 (Power Snatch/OHS) 15kg
Posted by: Adam P | 06/28/2010 at 06:52 PM
Trainer WOD
5pm
Jonnie 9.32 rxd
Cathy H 11.49 (20kg) CTB
6.15pm
Angie A 11.42 (10kg)red band
Morgan H 12.16 (10kg)blue band
Kane P 13.15(20kg) 2x purple band
Sahim S 12.59 (30kg)
Ross H 12.38 rxd
Matt B 11.25 (20kg) CTB
Craig D 10.58 (20kg) Burpies subbed for CTB
Chris P 10.32 (20kg)
Tammy O 11.39 (bs/jp)
Krysia C 10.25 (15kg/2x purple bands)
Kristen B 10.53 (15 kg 2 x purple bands)
Great work tonight guys!!
Posted by: Cath H | 06/28/2010 at 07:26 PM