For time:
Run 1km
100 Pushups
10 Squat Snatch, 60kg(40kg)
Post time to comments. Log results online (Beyond the Whiteboard)
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The CrossFit Journal
« WOD - Monday, 23/01/2012 | Main | WOD - Wednesday, 25/01/2012 »
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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
Monday to Friday
7am
Private Sessions or Corporate Sessions
By appointment only
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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
Sandy M 19:48 (30kg)
Marty A 12:51 (30kg ps)
Lachlan W 20:04 (40kg)
Jason M 22:17 (30kg hps/ohs)
Lance P 21:49 (30kg)
Amanda H 15:58 (20kg)
Ryan D 14:10 (12.5 kg db hps)
Kelly J 12:40 (100 sq/50 hip)
Ebony G 18:00 (15kg hps/ohs)
Terry D 17:30 (20kg hps/ohs)
Xanny C 15:42 (20kg hps/ohs)
Brendon J 16:53 (40 kg)
Geoff H 17:03 (20kg hps/ohs)
Sean R 9:31 (20kg hps/ohs)
Posted by: Cathy H | 01/24/2012 at 07:13 AM
Team 3
In order to register a team I need all these details sent to me via email. Please get back to me by 12 pm.
name
address
date of birth
emergency contact name and number
t-shirt size
email
discount code (if they have already entered another comp, in confirmation email)
Email me at ryantginty@gmail.com
Posted by: Ryan G | 01/24/2012 at 08:46 AM
9:15am class did row as a sub for running due to rain
9:15am
Brent P 17:49 (45kg)
Nicola A 16:15 (50 pushups/15kg HPS/OHS)
Ryan G 15:22 (40kg HPS/OHS)
Kristen B 19:30 (35kg)
Cathy H 19:00 (75 pushups/30kg)
Mark M 19:07 (20kg HPS/OHS/75 pushups)
10:15am intro
Maria C
Danielle M
11:30am (row due to rain)
Doug A 9:06 rxd
Gregg W 16:13 (50kg)
Brendon S 8:19 rxd
Posted by: Doug A | 01/24/2012 at 12:13 PM
Dan L 15:08 (45kg ps)
Posted by: Dan | 01/24/2012 at 12:52 PM
Both 5pm and 6:15pm did row due to rain
5pm
Matt B 11:55 (50kg)
Chris P 12:05 (30kg)
Anne K 11:19 (10Push/40 Bar PU/15kgHPS)
Kirsty S 11:34 (50 Bar pu/15KG HPS/OHS)
Emma G 12:08 (50 Bar pu/15KG HPS/OHS)
Alisha D 16:19 (80 Bar pu/15Kg HPS/OHS)
Jacqui W 16:34 (45 PU/15kg)
Erin D 16:39 (50PU/25kg)
Natalie S 18:15 (50 Bar PU/7KG HPS/OHS)
6PM
Jeremy K 20:25 (40kg)
Sean A 19:47 (50kg)
Angie A 18:26 (50pu/ 15kg HPS/OHS)
Tom S 17:35 (30kg)
Cathy T 15:26 (30PU/10kg HPS/OHS)
Terri S 14:45 (50PU/15kg HPS/OHS)
Andrew O 16:45 (80PU/15kg HPS/OHS)
Posted by: Angie | 01/24/2012 at 07:27 PM