Apr30
Deadlift
2-2-2 @ 95%
Weighted Push-up
3-3-3
Then…
For time:
Row 500 meters
Then complete 3 rounds of:
15 Pull-ups
15 Sit-ups
15 Kettle bell swing @ 24kg(16kg)
Then run 400 meters to finish
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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Name: Deadlift / Pushups – WOD Time
6am / 7am
Nick P: 140 x 3 / 25,45,55(2) – 9:31 Rx
Laura: 100 x 3 / 5,10,10 – 11:32 Red
Kate S: 45 x 3 / BW – 11:45 Blue, Red 12kg
Jess B: 39.5 x 3 / Bw – 12:05 JPU 12kg
Shelley: 60 x 3 / BW – 13:40 Blue
Fiona: 65 x 3 / 5kg – 14:13 Blue 12kg
Choon: 100 x 3 / 15,25,30 – 14:46 20kg Red
Andrew B: 142.5 x 3 – 10,25,45 – 10:55
Amber: 75 x 3 / 5,10,10 – 11:17 orange
Briar: 0,1,1 / BW – 12:35 Squats
Mick: 170 x 3 / 40,50 – 10:45 RX
Ben: 180 x 3 – 40,52.5 –
Amanda: 65 x 3 / BW – 13:32 Red 12kg
Georgia: 45 x 3 / 10 x 3 – 13:16 Red 12kg
Simon: 95 x 3 / 15,30,40 – 12:22 Blue 20kg
Daniel: 125 x 3 / BW – 12:41 Ring Rows 28kg Russian Swing
Brian: 130 x 3 / 3 x 20kg – 2 rounds 13:08
Lunch
Jel: 75,80,80 / 5,10,15 – 12:08 2 rounds tucks for situp
Bec: 65 x 3 / 2.5kg – 14:33 Red
Nat: 80 x 3 / 10,15,15 – 14:05 Orange, Row no run
Sasha: 95 x 3 / 10,15,15 – 11:41
Amy: 75 x 2 / 15kg – 12:58 12kg
Oops – Forgot my time – 11:04 RX
Hanna: 75 x 3 /7.5-10-10 / 15:30 Red
Grace: 75 x 3 / 15 x 3 / 12:24 Red
Lara: 3 x 5 @ 45 / BW / 13:09, 12kg Blue
Amy: 3 x 5 @ 65 / 7.5 x 3 / 12:24 Red+yellow
Matty G: 115 x 3 / 3 x 20kg / 11:40 Rx
Michael: 150 x 3 / 3 x 40kg / 13:10 Rx
Adam: 170kg / 8:51 Ring rows
Ed: 9:32 Row
Ani:72.5 x 3 / Bw x 3 – 13:00 12kg Red
Doogs: 137.5 x 3 / 10,12.5,15 – 12:10 Rx
Will: 169 x 3 / 50,60,60 – 8:16RX
Pat: 150 x 3 / 30,40,40 – 13:04 Rx
Jana: 130 x 3 / 10 x 3 – 11:09 20kg
Nick C: 179 x 3 / 40,50,50 – 10:55 Rx
Jason: 110 x 3 / 10 x 3 – 10:47 16kg
John: 100 x 3 / 40 x 3 – 10:10 Rx
Matt McD: 117 x 3 – 10:32 16kg
Grant: 100 x 3 / 30 x 3 – 12:09 Rx
Craig: 125 x 3 / 20,40,60 – 9:55 Rx
Ritchie: Halting DL 90 / 40,40,40 – 11:32 20kg
James: 150,155×2 / 40
Deano: 135 x 3 / 30,40,50 – 12:00 Rx
Leigh: 135 x 3 / 20,20,25 –
Roy: 140 x 3 / 30,40,45 – 12:06 Blue
Time S: 120 x 3 / 30 x 3 – 11:37 Red 20kg
Jess: 22 x 3 / BW – 9:22
Carly: 25 x 3 / BW – 9:40 12kg
Alisha: 21 x 3 / BW – 10:55 12kg
Kate: 21 x 3 / BW – 10:41 8kg
Jes:11:04 BSU
Angie: 65 x 3 – 13:41 Blue/Yellow 16kg
Forgot time 13:17RX