"Elizabeth"
21-15-9 reps for time:
Squat Clean, 60kg(40kg)
Ring Dips
Post time to comments. Log results online (Beyond the Whiteboard)
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« WOD - Monday, 30/01/2012 | Main | WOD - Wednesday, 01/02/2012 »
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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
Sean R 13:30 (40kg PCFS)
Amanda H 15:54 (30kg PCFS/bar dips)
Nicola A 11:03 (25kg/band bar dips)
Ron L 12:25 (30kg/pushups)
Jason M 16:48 (30kg/15-12-9 ring dips)
Sandy M 18:26 (40kg)
Lance P 20:00 (c/o) (40kg)
Terry D 13:26 (30kg PCFS/pushups)
Marty A 12:35 (40kg)
Posted by: Doug A | 01/31/2012 at 07:18 AM
9:15am
Rohan B 8:15 (30kg/pushups)
Terri S 9:51 (MBC/bar dips)
Sean A 12:38 rxd
Dan L 14:30 rxd
Brent P 12:16 rxd
Cath D 10:15 (FS/BJ)
Mark Mc 17:12 (25kg/pushups)
Linda W 8:40 (5kg DB's/bar pushups)
Kristen B 19:45 rxd
Molly M 9:10 (5kg DB's/bar pushups)
Beth O 17:03 (15kg/bar pushups)
Anthea C 15:15 (30kg/band dips)
Nicole S 10:10 (8kg DB's/bar pushups)
Posted by: Doug A | 01/31/2012 at 10:41 AM
11am
Doug A 5:55 rxd
Gregg W 9:30 rxd
Posted by: Doug A | 01/31/2012 at 11:49 AM
5pm
Frances W 4:17 (mod)
Jacqui W 12:42 (20kg/band dip)
Matt B 8:23 rxd
Ryan G 14:46 (50kg/15-12-9 dips)
Xanny C 8:41 (5kg db/bar pu)
Jamie C 11:15 (40kg)
Emma G 10:44 (25kg PC/bar PU)
Fran W 15:55 (30kg/band dip)
Greg W 20:00 (40kg)
Erin D 13:08 (30kg/ 15-12-9 band dip)
justin A 19:17 (40kg)
Anne K 8:00 (15kg/band dips)
Natalie S 11:30 (5kg db/bar pu)
Chris W 15:48 (40kg/bar dip)
Chris P 7:11 (50kg)
Linda W row
Posted by: Angie | 01/31/2012 at 07:14 PM
6:15pm
Calum T 11:23 (40kgPC)
Ryan D 10:57 (12.5kg db's)
Amy D 11:40 (15kg/bar PU)
Ebony G 19:39 (25kg/ bar PU)
Sahim S 13:20 (band dips)
Cathy H 13:06 (bar dips 15/12/9)
Jeremy B 10:56 (40kg)
Patrick Mc 10:54 (40kg)
Danielle O 12:51 (30kg/ 15-12-9 bar dips)
Chantal G 18:32 (15kg pc/bar PU)
Tom S 13:18 (40kg)
Angie A 14:07 (25kg/Pushups)
Jeremy K 14:01 (50kg/band dips)
Alisha D 14:15 (5kg db/bar pu)
Posted by: angie | 01/31/2012 at 07:22 PM