Five rounds for time of:
20 reps Overhead lunges, 20kg (15kg)
20 reps Burpees
Let trailing knee gently kiss the ground on each lunge. Start with a different leg each round.
Post time to comments. Log results online (Beyond the Whiteboard)
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« WOD - Monday, 30/08/2010 | Main | WOD - Wednesday, 01/09/2010 »
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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 9:47 rxd
Trent A 19:22 (10kg)
Krysia C 9:22 rxd
Kristen B 11:08 rxd
Ken M 19:53 (10kg)
Mel P 14:29 (10kg)
Ty N 11:38 (3rds 20kg)
Nathan R 11:38 rxd
Posted by: darren m | 08/31/2010 at 06:55 AM
Jay C 12:21 rxd
Posted by: Jay | 08/31/2010 at 02:38 PM
5pm
Doug A 11:42 rxd
Cathy H 13:38 rxd
6:15pm
Chris P 12:18 rxd
Michael B 18:41 (10kg)
Terri S 15:33 (5kg)
Matt B 11:44 (20kg/chest not OH)
Peter D 12:03 (20kg/chest not OH)
Nicola L 16:58 (5kg)
Tim C 10:51 rxd
Posted by: Doug A | 08/31/2010 at 07:10 PM
1030 am
Megs 15.09 rxd
Posted by: Megs | 08/31/2010 at 07:21 PM
WOD - Saturday, 28/08/2010
"Fat Helen" AKA "A bit more suckful then normal helen!"
5 rounds for time:
400m run
21 KB Swing 24kg/16kg
12 Pullups
Jonnie L 16:30 rxd
Brett D 15:00 (16kg KB/Sub pulls with 15 push-ups + had to lift me up onto the footy cross-bar a couple times when I couldn't jump up anymore)
Posted by: Jonnie L | 08/31/2010 at 07:31 PM