Dec05
Push Jerk
3-3-3
Then…
Three rounds for time of:
10 Push Jerk @ 60kg(40kg)
15 Box Jumps @ 24″(20″)
20 Pull-ups
Run 400 meters
Post time to comments.
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"Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, Clean, Squat, Presses, Clean and Jerk, 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 patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports".
("courtesy of CrossFit Inc.").
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Kate: 30-32.5-35 – 17:41, 24kg, blue/yellow
Todd: 40-42.5-45 – 16:45, 34kg, blue
GP: 15-18-20 – 14:30
Anthony: 40-45-50 – 13:48 @ 40kg
Amanda: 25-27-30 – 16:30, 24kg, red/yellow
Matt: 40-45-50 – 16:44, 40kg, red
Dan: 40-45-50 – 20:56, 40kg, 20″, Blue
will: 60-70-70 – 11:58 Rx
Fiona:20-22-25 – 14:48, 17kg, blue
Dan: 9:45 (2 rounds, 35kg, 10 reps of each)
Jel: 35-45-50 – 17:49 Rower
Micheal: 40-40-50 – 15:16, 40kg, step-up, row
Tristan: 40-50-40 – 17:30, 40kg, orange, 20″
Gav: 45-50-55 – 15:49, 45kg, red
Kosta: 60-70-75 – 17:35, blue
Grace: 25-30-35 – 17:22, 25kg, Red
Paul: 40-50-55 – 17:11 @ 50kg
Tristan: 40-50-55 No WOD
Adam: 80-80-85 / 13:45 Rx
Ed: 80-85-85 / 11:12 Rx
Kath: 40-45-47.5 / 15:00 35kg
jade: 35-40-45 / 17:08 35kg
Jim: 50-60-60 / 17:35 orange, 50kg
Doogs: 50-55-60 / 20:26 Rx
Lyd: 35-40-40 / 17:54 35kg
Mick: 70-75-75 / 14:46 Rx
Rin: 35-37.5-40 / 17:12 Ring Rows, 35kg
Amber: 35-37-37 / 17:07 29kg, Yellow/Blue
Rory: 50-55-55 / 18:40 40kg, red
Grant: 40-45-50 / 16:05 40kg Blue
Anita: 40-45-50 / 15:20 35kg 24″step up, row
Nick: 60×2-70 / 13:30 Rx
Matt: 55-60-65 / 16:53 50kg
Pat: 60-70f-65 / 17:20 45kg, step up, row
Luke: 60-7070 / 15:44 40kg
Jason: 40-45-50(2) / 34kg 10kipping 10 yellow band
Jon: 50-60-70 / 19:45 Rx
Jes: 35-40-45 / 13:29 30kg 18″ step ups