Complete as many rounds as possible in 20 minutes of:-
3 Burpees
6 Knees to Elbows
9 Pushups
12 Squats
Post rounds to comments
3 Burpees
6 Knees to Elbows
9 Pushups
12 Squats
Post rounds to comments
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The CrossFit Journal
« WOD - Monday, 28/06/2010 | Main | WOD - Wednesday, 30/06/2010 »
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Training Times
- Group Sessions
Monday
6:00am, 9:15am, 5pm, 6:15pm
Tuesday
6:00am, 9:15am, 5pm, 6:15pm
Wednesday
6:00am, 9:15am, 5pm, 6:15pm
Thursday
6:00am, 9:15am, 5pm, 6:15pm
Friday
6:00am, 9:15am, 5pm, 6:15pm
Saturday
8:00am
Intro Sessions
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7am
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Info from CrossFit.com
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 16 + KTE rxd
Nathan R 12 + 6 KTE rxd
Kevin D 11 + 9 squats rxd
Meg S 12 + 3 burpees (HKR)
Krysia C 15 + 3 burpees (HKR/knee PU)
Corine R 11 (HKR/ab mat situp)
Kristen B 12 + 8 pushups rxd
Posted by: Doug A | 06/29/2010 at 07:08 AM
5pm
Cathy H 11 + 3 K2E
Jonnie L 20 + K2E
6.15pm
Morgan H 10 + burpees (HKR/red band push-ups)
May M 11 + 6 push-ups (HKR/purple band push-ups)
Chris P 16 + 8 push-ups rxd
Kane P 9 + burpees rxd
Alisha D 9 + 3 push-ups (HKR/purple band push-ups)
Matt B 13 rounds rxd
Posted by: Jonnie L | 06/29/2010 at 07:21 PM
hi guys just a short note to let you know i am still alive down here in wagga 4 weeks tomorrow until graduation if my left foot holds out waiting on test results very cold down here. miss the WOD passed all my fitness tests so far. How is things going up there business growing i hope all the best ken l
Posted by: ken lowry | 06/29/2010 at 07:46 PM
Hi Ken! Great to hear from you mate. Sorry to hear your holding an injury, look after it. All the best mate, not long to go, speak soon. Ang says hi!
Posted by: Doug A | 06/29/2010 at 08:07 PM
Kenny G!!!! Great to hear that you are alive and well. Rest that foot, I'm sure you will be smashing WOD's again in no time! Miss you brother. Stay safe. J.
Posted by: Jonnie L | 06/29/2010 at 09:23 PM
Craig D 18 + 8 push ups
Mod sitting knees to chest rows.
No bar too cold outside. :(
Posted by: Craig D | 06/30/2010 at 12:45 PM