21-15-9 reps for time:
OH Plate Lunge, 20kg(15kg)
Man Makers, 20kg(15kg)
Situps
Post number of rounds to comments. Log results online (Beyond the Whiteboard)
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« WOD - Friday, 27/01/2012 | Main | Rest Day - Sunday, 29/01/2012 »
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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. ”
8am
Ebony G 12:54 (6kg Med/10kg OH)
Terri S 5:40 (6kg Med/10kg OH)
Sean A 11:56 (12kg d/b)
Patrick M 9:18 (12kg d/b)
Nicola A 12:01 (8kg/10kg OH)
Marty A 15:16 (12 d/b)
Craig D 8:53 (7 d/b)
Erin D 11:12 (8 d/b)
Brent P 14:12 (16 k/b)
Ryan D 9:14 (8 d/b 15kg OH)
Cathy T 14:00 (5 d/b 5kg PP)
Matt B 16:29 (15kg d/b)
Morgan H 10:13 (5d/b 10kg OH)
Sean R 10:42 (10 d/b)
Andrew O 11:45 (8 d/b)
Angie A 10:52 (5 d/b 10kg OH)
Kirsty S 13:45 (8d/b 10kg OH)
Ryan G 16:02 (16k/b)
Tom S 10:28 (12k/b)
Beth O 10:08 (6kg med)
Jeremy K 11:10 (10 d/b)
Jacqui W 14:01 (5 d/b 10kg OH)
Posted by: Gregg W | 01/28/2012 at 10:12 AM