REST 01 MAY 09
Friday, 1 May 2009 01:01 6 Comments » Rest @ Norwest
CINDY
As many round in 20mins of:
5 PULL UPS
10 PUSH UPS
15 SQUATS
CrossFit Endurance WOD
RUN/ROW/BIKE or swim
4 rounds 1min work 1min rest. a deviation of either 2 sec in time or distance is foul. Foul= 1 max set of pushups
Comments
6am
BEN as rx'd..........14 complete rounds + pullups and 5 pushups
BOWIE- 3band pullups............. 10 complete rounds
ANNIKA- 4band pullups, pushups on knees....... 9 complete rounds
LEIGH- 3 band pullups................. 12 complete rounds
SEAN- subbed burpees for pullups..........12 complete rounds
GREAT effort this morning!
Sam
Posted on Friday, 1 May 2009 19:26
For what it's worth, when I'm ready to rock 'n' roll again, 530 sounds good to me coz then I can train before work!
I can't wait to play in your new box Rob!
Spewing I missed, cindy...............i like cindy.................
administration
Posted on Friday, 1 May 2009 23:50
530pm
ADRIAN- as rx'd.................. 14 complete rounds + 2 pullups
administration
Posted on Friday, 1 May 2009 23:52
630pm
KERRON- as rx'd.......................... 13 complete rounds + pullups/pushups/12 squats
NICK- as rx'd........................ 10 complete rounds + 2 pullups
DAMMO- 4 bands........................... 10 complete rounds + 4
02 MAY 2009
Saturday, 2 May 2009 01:01 3 Comments » FOR TIME
100m TYRE FLIPS
100 RING DIPS
100 KETTLE BELLS SWINGS
1 LAP RUN
CrossFit Endurance WOD
Choose ONE Of The Following Sports:
Swim, Bike, Run, C2
40:20x5
40 seconds on, 20 seconds off for 5 rounds. All out Efforts, Terrain and Incline are your choice.
Comments
Tom
Posted on Saturday, 2 May 2009 12:52
9AM
As Rx'd
Kerron - 31:18
Scaled
(1 Band Dips)
Ben - 28:45
Tom - 29:28
Sean 31:28
Great workout guys!
Sick effort Kez! Only tough bugger to do it rx'd!
Tom
Posted on Saturday, 2 May 2009 12:53
Bowie
Posted on Saturday, 2 May 2009 21:58
Don't know how it happens, i always seem to miss the tyre flips. Awesome effort for all that took part!
03 MAY 2009
Sunday, 3 May 2009 01:01 4 Comments » "Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
--------------------------------------------------------------------------------------
For The Chiro Guys and Girls
21, 15, 9
THRUSTERS 40/20
BURPEES
KETTLE BELL SWINGS
400m RUN
Comments
administration
Posted on Sunday, 3 May 2009 19:14
21 THRUSTERS
21 BURPEES
3 ROUNDS CINDY
5,10,15 PULLUPS/PUSHUPS/SQUATS
21 BURPEES
21 THRUSTERS
LEIGH- 20kg/3band pull ups................ 10min 43
BOWIE- 30kg/4band pullups................ 14min 19
administration
Posted on Sunday, 3 May 2009 19:17
21, 15, 19
THRUSTERS
BURPEES
KB SWINGS
400m RUN
ANDREW M- 30kg/24kg kb............... 16min 40
ROB L- 30kg/16kg kb................... 17min 35
SHARON- 20kg/knee burpees/12kg kb..... 15min 49
administration
Posted on Sunday, 3 May 2009 19:20
NANCY
5 rounds
400m RUN
15 OVER HEAD SQUATS (40kg)
BOWIE-20kg OHS, 200m run..................... 11min 10
ANDREW M- broomstick OHS................ 12min 38
TOM- as rx'd........................... 14min 29
MICK- 20kg OHS............................ 15min 54
administration
Posted on Sunday, 3 May 2009 19:21
add 1 pullups each minute on the minute until can't complete number of pull ups required in that minute
ANDREW M- 10mins
ROB L- 10mins and 8 pullups
04 MAY 2009
Monday, 4 May 2009 01:01 5 Comments » Hang power clean and jerk 1-1-1-1-1-1-1 reps
CrossFit Endurance WOD
Choose ONE of the Following sports:
Swim: 2 x 500m/y all out sprint. 2 min recoveries. NO PENALTIES
Bike: 2 x 5k holding best possible pace... 2min recoveries. NO PENALTIES. All out sprints
Run: 2 x 1000m / 1k with 2 min recoveries?. NO PENALTIES. All out sprints.
C2: 2 X 1200m with 2 min recoveries... NO PENALTIES. All out sprints
Comments
administration
Posted on Monday, 4 May 2009 13:06
6am
TOM- 70, 70, 70, 70, 70, 70, 70,
SEAN- 70, 75, 70, 70, 70, 70, 70
CARLY- 22.5, 25, 25(f), 25, 25, 25, 25
Grerat work all round. Good power Sean, good technique everywhere Tom and CArly fantastic co-ordination for your first cleans!
administration
Posted on Monday, 4 May 2009 13:09
7am
ANNIKA, 37.5, 40, 42.5, 45, 47.5(f), 47.5(f), 45(f), 40
NICK- 55, 55, 57.5, 60, 62.5, 65, 67.5(f), 60
ADRIAN- 50, 55, 57.5, 60, 62.5, 65(f), 60
Well done on your PR Adrian and for Annika and Nick great work at your first Olympic styled session
administration
Posted on Monday, 4 May 2009 20:40
530pm
BRUCE- 70, 75, 77.5, 77.5, 77.5(f), 75, 75
LEIGH- 35, 37.5, 40, 40(f), 35, 35, 35
DANNI- 40, 42.5, 45, 47.5(f), 47.5(f), 45, 45
MICK- 45, 50, 50, 52.5(f), 52.5, 52.5, 52.5, 52.5
administration
Posted on Monday, 4 May 2009 21:52
630pm
SUE- 20, 20, 20, 20, 20, 20, 20,
DAMMO- 50, 52.5, 55, 57.5(f), 57.5, 60, 60
administration
Posted on Monday, 4 May 2009 22:27
730pm
ANDY- 60, 65, 70, 72.5, 75, 77.5(f), 77.5(f), 70
REST 05 MAY 2009
Tuesday, 5 May 2009 01:01 5 Comments »
REST @ NORWEST
As many rounds in 20min of
10 MEDICINE BALL CLEANS (10kg)
20 PULL UPS
30 DOUBLE UNDERS
CrossFit Endurance WOD
Choose ONE of The Following Sports: For your specific Race Distance.
Swim: SC: 600m TT, LC: 800m TT, U: 1000m TT
Bike: SC: 10 mile TT, LC: 15 mile TT, U: 25 mile TT
Run: SC: 1.5 mile TT, LC: 5k TT, U: 8M TT
C2: SC: 2k TT, LC: 3k TT, U: 5k TT
Posted on Tuesday, 5 May 2009 12:08
6am-
everyone slept in SOFT! recover guys/girls
administration
Posted on Tuesday, 5 May 2009 12:09
7am
ADRIAN- as rx'd........................4 rounds + up to 17 double unders
SEAN- mostly rx'd/subbed some double unders for 3 normal skips......... 4 rounds + up to 8 cleans
administration
Posted on Tuesday, 5 May 2009 20:31
530pm
BRUCE- ring rows/90 skips............ 3 rounds + up to 9 rows
CARLY- 5kg med ball cleans/ring rows/ 90 skips..... 4 rounds + up to 10 pullups
BOWIE- 3bands/90 skips...... 4 rounds + up to 14 pull ups
MICK- burpees subbed for pullups/90 skips....... 4 rounds + up to 4 cleans
administration
Posted on Tuesday, 5 May 2009 21:22
630pm
KEZ- 90 skips........................... 6 rounds + up to 7 pullups
KIARA- rx'd......................... 5 rounds + up to 8 cleans
SHARON- 5 kg cleans/4 bands/90 skips...... 5 rounds
administration
Posted on Tuesday, 5 May 2009 22:16
730pm
ANNIKA- 4 bands.................. 3 rounds + up to 14 double unders
ANDY- as rx'd......................... 4 rounds + up to 3 cleans
06 MAY 2009
Wednesday, 6 May 2009 01:01 6 Comments » (archive 25 MAR 2009)
Walking lunge 35m.
21 Pull-ups
21 Sit-ups
Walking lunge 35m.
18 Pull-ups
18 Sit-ups
Walking lunge 35m.
15 Pull-ups
15 Sit-ups
Walking lunge 35m.
12 Pull-ups
12 Sit-ups
Walking lunge 35m.
9 Pull-ups
9 Sit-ups
Walking Lunge 35m.
6 Pull-ups
6 Sit-ups
Post time to comments.
CrossFit Endurance WOD
Chose ONE of The Following Sports:
All sports do: 30:20 x 8 rounds, 30 seconds on 20 seconds off, all out effort!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 30:20x8
Post Distances To Comments:
Comments
Tom
Posted on Wednesday, 6 May 2009 11:34
Killer workout, very deceptive!
administration
Posted on Wednesday, 6 May 2009 14:49
6am
BEN-as rx'd........................... 13min08
BOWIE- 3 bands.................... 19min 48
TOM- as rx'd...................... 21min 27
administration
Posted on Wednesday, 6 May 2009 14:51
7am
NICK- as rx'd....................... 22min 45
ANNIKA- 4 bands...................... 22min 40
ADRIAN- as rx'd........................ 15min 16
administration
Posted on Wednesday, 6 May 2009 20:13
530pm
LEIGH- 3 bands........................... 16min 27
DANNI- 4 bands............................ 17min 31
SAM- subbed pushups for lunge................ 20min 55
administration
Posted on Wednesday, 6 May 2009 21:16
630am
ILDI- band rows, 17m lunge......... 17min 36
SUE- as above...................... 17min 36
SEAN- as rx'd....................... 15min 59
GREAT work to the ladies SUE and ILDI proving that age is no barrier. SUE only her 3rd CrossFit session at 50 odd years of age and ILDI in her very first CrossFit session at roughly the same age. WELL DONE
administration
Posted on Wednesday, 6 May 2009 21:31
730am
KIARA- as rx'd............................. 13min 36
07 MAY 2009
Thursday, 7 May 2009 01:01 6 Comments »
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments
archive 06 MARCH 2009
Posted on Thursday, 7 May 2009 12:17
6am
BEN- (concentrated on explosive lifts)
push press- 50, 60, 70, 75, 80
push jerk- 40, 50, 60, 70, N/A
administration
Posted on Thursday, 7 May 2009 12:19
7am
Ildi
STRICT PRESS 20, 22.5, 23.5, 25, 27.5(F)
PUSH PRESS 22.5, 25, 27.5 (F2), 22.5, 25
PUSH JERK 20, 22.5, 27.5(F2), 27.5(F4), 25
administration
Posted on Thursday, 7 May 2009 23:07
530pm
TOM
STRICT PRESS- 50, 55(f), 52.5, 52.5, 52.5, 52.5
PUSH PRESS- 55, 55, 60, 65, 65
PUSH JERK- 60, 60, 60, 65(f), 60
MICK
STRICT PRESS-45, 47.5, 50, 52.5(f), 52.5
PUSH PRESS- 40, 45, 50, 52.5, 52.5
PUSH JERK- 40, 42.5, 45, 45, 47.5
BRUCE
STRICT PRESS- 60, 65, 70, 75(F), 72.5
PUSH PRESS- 60, 65, 70, 75, 80
PUSH JERK- 60, 65, 70, 75, 80
CARLY
STRICT PRESS- 20, 20, 22.5, 22.5(F), 20
PUSH PRESS- 20, 20, 22.5, 22.5, 22.5
PUSH JERK- 20, 20, 20, 20, 20
BOWIE
STRICT PRESS- 55, 60, 60(F), 55, 57.5
PUSH PRESS- 60, 65, 70, 75(F), 75(F)
PUSH JERK- 40, 50, 50, 60(F), 50
administration
Posted on Thursday, 7 May 2009 23:13
630pm
KEZ
STRICT PRESS- 60, 60, 65(F), 60, 62
PUSH PRESS- 60, 62.5, 65, 70, 75
PUSH JERK- 70, 75(F), 75(F), 60, 65
KIARA
STRICT PRESS- 30, 32.5, 35, 37.5, 40(F)
PUSH PRESS- 30, 35, 40, 50(F), 50(f)
PUSH JERK- DID NOT ATTEMPT
ANDY
STRICT PRESS- 50, 55, 60, 62.5, 50
PUSH PRESS- 60, 65, 70(F), 65, 67.5
PUSH JERK- 45, 47.5, 52.5, 55
SUE
STRICT PRESS- 20, 20, 21, 20, 20
PUSH PRESS- 20, 20, 20, 22.5, 22.5
PUSH JERK- 20, 20, 20, 22.5, 22.5
DAMMO
STRICT PRESS- 45, 47.5, 50, 52.5, 50
PUSH PRESS- 45, 47.5, 50, 55, 57.5
PUSH JERK- 47.5, 47.5, 50, 52.5, 52.5
administration
Posted on Thursday, 7 May 2009 23:14
730PM
SEAN
STRICT PRESS- 60, 62.5, 62.5, 60, 62.5
PUSH PRESS- 65, 70(F), 70(F), 65, 67.5
PUSH JERK- 40, 50, 60, 70(F), 65
Tom
Posted on Thursday, 7 May 2009 23:42
Hey big fella doesn't matter now just posting it for next time I compare, my last push jerk was 65kg
08 MAY 2009
Friday, 8 May 2009 01:01 6 Comments » CHECK OUT THE MINI OPEN DAY ON MOTHERS DAY
10th MAY 1000-1500hr TRY A SAMPLE CROSSFIT WORKOUT
SESSIONS @ 1030, 1130, 1230, 1330, 1430
Run 5 K
Post time to comments
archive 07 APRIL 2009
1st WOD at games
CROSSFIT ENDURANCE
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
3x5 min intervals w/3min recovery between rounds.
Hold maximal distance possible on each of the 5 min rounds.
Foul if you get slower or loose distance on each round.
Foul = 2 min Isometric Squat hold.Comments
administration
Posted on Friday, 8 May 2009 17:50
6am
BRUCE- 40min 19
ANNIKA- 30min 40
TOM- 25min 00
Posted on Friday, 8 May 2009 19:36
ADRIAN - 24min 54 @wollstonecraft PR by about 4 seconds.. need to get better at POSE
administration
Posted on Friday, 8 May 2009 22:21
Nice work Adrian. Calves will be tight tomorrow!!
administration
Posted on Friday, 8 May 2009 22:21
530pm
BOWIE- 29min 15
DANNI- 31min 35
LEIGH- 30min 15
administration
Posted on Friday, 8 May 2009 22:22
630pm
PETE- 47min 26
SUE- 47min 31
ILDI- 47min 44
administration
Posted on Friday, 8 May 2009 22:22
730pm
ANDY- 22min 01
May 1010 MAY 2009
Sunday, 10 May 2009 01:01 5 Comments »
CHECK OUT THE MINI OPEN DAY ON MOTHERS DAY
10th MAY 1000-1500hr TRY A SAMPLE CROSSFIT WORKOUT
SESSIONS @ 1030, 1130, 1230, 1330, 1430
OPEN DAY WORK OUTS
1030
5 rounds for time- 5 deadlifts (125kg) 10 burpees
1130
"HELEN" 3 rounds for time- 400m run/21 KB swings/12 pullups
1230
TABATA pullups/pushups/sit ups/squats
1330
3 rounds for time- 30 wall ball/ 20 pullups/ 10 burpees/ 200m run
1430
as many rounds in 10mins- 10 sumo deadlift high pull/10 thrusters
Normal session
CrossFit Total
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
archive 10 APRIL 2009
CROSSFIT ENDURANCE
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
Sprint/Recover: 3 rounds of (20sec/60sec off, 20sec/50sec off, 20sec/40sec off, 20sec/30sec off, 20sec/20sec off, 20sec/10sec off) Start next round after 10 sec rest...Comments
administration
Posted on Sunday, 10 May 2009 12:57
BOWIE........115kg, 55kg, 147.5kg = 317.5kgs
administration
Posted on Sunday, 10 May 2009 14:00
1030 Deadlift Burpee Wod
BEN- as rx'd............................ 4min 37
LUKE- as rx'd........................... 3min 20
CHAD- as rx'd............................. 3min 26
ADAM- as rx'd............................. 3min 50
DANNI- 60kg ................................ 6min 20
administration
Posted on Sunday, 10 May 2009 14:03
1130 3 rounds Dips/pull ups/cleans/k2e
KIARA- assisted dips (shoulder injury)........ 10min 06
LEIGH- 30kg cleans/rope K2E/band dips/2 band pullups.... 9min 56
ILDI- 20 normal dips/band rows(rings)/20kg cleans/situps... 8min 19
administration
Posted on Sunday, 10 May 2009 17:49
1130 3 rounds Dips/pull ups/cleans/k2e
MICK- 30kg............................. 11min 49
administration
Posted on Sunday, 10 May 2009 17:51
1430 as many rounds as possible in 10min
10 sumodeadlift highpull/ 10 thrusters 30kg
ILDI- 20kg.................................. 5 rounds
ALEX- 20kg................................... 7 rounds
NAVIN- as rx'd.................................. 6 rounds
JONAS- as rx'd............................ 10 rounds
SHARON- 25kg ..................... 6 rounds
11 MAY 2009
Monday, 11 May 2009 01:01 5 Comments » Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Posted on Monday, 11 May 2009 15:01
0600
BEN- as rx'd...................... 15min 53
TOM- as rx'd....................... 20min 50
CARLY- get up get down any how burpees... 2 complete rounds DNF
administration
Posted on Monday, 11 May 2009 15:02
0700
ADRIAN- subbed 50 double unders for 400 run......... 16min 57
NICK- as rx'd................... 20min 59
ANNIKA- as rx'd.................. 22min 53
administration
Posted on Monday, 11 May 2009 21:08
1730
JOHN- as rx'd............................ 17min 24
LEIGH- as rx'd............................. 21min 49
MICK- as rx'd........................... 19min 27
SUE- get up get down any how/200m run...... 26min 06
GREAT WORK JOHN. Huge first session
administration
Posted on Monday, 11 May 2009 21:24
1830
KEZ- as rx'd........................... 15min 57
DANNI- as rx'd.................... 21min 52
JESS- as rx'd.................. 25min 02
Smashing effort from JESS. first session and went awesome just to get through the pain!!!!
administration
Posted on Monday, 11 May 2009 22:03
1930
SEAN- as rx'd........................... 18min 04
ANDY- as rx'd.......................... 17min 05
12 MAY 2009
30 Muscle-ups for time
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
archive 02 MARCH 2009
CROSSFIT ENDURANCE
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
5 Min on, 2:30 Min off, 6 Min on, 3 Min off, 7 Min on.. Done.
All out maximal efforts!Comments
administration
Posted on Tuesday, 12 May 2009 14:01
0600
BEN- 2 false grip pull ups/1 deep ring dip= muscle up... 18min 06
SEAN- as above....... 12min 24
0700
ADRIAN- 2 false grip pull ups/1 deep ring dip... 22min 08
KIARA- as above with assisted dips.... 22min 08
1730
BOWIE- 4 band pullups/3 riing dips 1 band.... 25min 27
LEIGH- DID NOT FINISH
KIARA- DAN CRABTREE WOD ...... 29min (with 40kg)
TOM- 2 ring pull ups/1 ring dip...... 20min 15
1830
CARLY- 4 rows/4 dips................ 15min 53
DANNI- 4 pullups (3 bands)/ 1 ring dip...... 25min 46
DAMMO- 4 pullups (4bands)/ 1 band ring dip..... 31min 26
KEZ- amrap in 20min of sdlhp/thruster 40kg..... 12 rounds
1930
JOHN- 2 ring pullups/1 ring dip............ 12min 11
ANDY- as above......................... 11min 04
13MAY 2009
REST @ NORWEST
21,15, 9
BURPEES
PULLUPS
ROW/RUN 400m
CROSSFIT ENDURANCE
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
Maximal Effort Required.
Swim: 500m, add weighted vest or t-shirt for drag
Bike: 3 mile Hill climb, Incline between 6-12%
Run: 1.5 mile Hill climb, Incline between 6-12%
C2: 1200m, Damper setting between 8-10Comments
0600
BEN- as rx'd........................ 12min 25
TOM- as rx'd...................... 16min 23
CARLY- rowing ring pull ups...... 17min 22
0700
ADRIAN- as rx'd........................... 10min 57
MASSIVE EFFORT. AWESOME TO WATCH.
Tom
Posted on Wednesday, 13 May 2009 20:39
Man hardest WOD I've done in a while, was able to keep pushing myself and finished JUST before a meeting with mr pukie.
Awesome effort Adrian!
1730
LEIGH- 2 band pull ups........................... 15min 12
KIARA- as rx'd..................................... 13min 08
Ben
Respect to big Tom!
The first to make it on to the reverse peristalsis honour board.
Nice one mate.
administration
1830
SUE- ring rows.................... 15min 29
ILDI- as above................... 15min 53
KEZ- as rx'd.......................... 10min 30
Carly
Posted on Thursday, 14 May 2009 01:08
1730
SAM- as rx'd with spew................ 16min 53
1830
JESS- 4 bands....................... 16min 27
DANNI- 2 bands....................... 15min 29
DAMMO- 3 bands......................... 19min 24
1930-
ANDY- 11min 45
SEAN- 10min 10
MASSIVE EFFORTS AND MASSIVE SPEWS..............
THIS WORK OUT HAD 4 people SPEW. GREAT WORK!
HAMMER- 21, 15, 9 burpee/pullups/400 row.... 11min 59
JOHN- 21, 15, 9 burpee/pullup 400
14 MAY 2009
"DT"
Five rounds for time of:
70kg Deadlift, 12 reps
70kg Hang power clean, 9 reps
70kgPush jerk, 6 reps
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
CROSSFIT ENDURANCE
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
All Out Efforts.
90 sec on, 1 min off, 90 sec on, 45 sec off, 90 sec on, 30 sec off, 90 sec on, 15 sec off, 90 sec on, 30 sec off, 90 sec on, 45 sec off, 90 sec on.Comments
administration
Posted on Thursday, 14 May 2009 11:46
0600
JASON- 50kg.......................... 8min 25
JOHN- 40kg................................ 7min 46
administration
Posted on Thursday, 14 May 2009 11:47
0700
BOWIE- 30kg.......................... 5min 36
ILDI- 20kg......................... 5min 33
SUE- 20kg............................. 7min 28
ADRIAN- 40kg.............................. 9min 19
administration
Posted on Thursday, 14 May 2009 20:22
1730
SAM- yesterday WOD..................... 16min 53
administration
Posted on Thursday, 14 May 2009 20:23
1730
KIARA- 40kg................................ 12min something
administration
Posted on Thursday, 14 May 2009 20:23
NICE SPEW SAM
administration
Posted on Thursday, 14 May 2009 21:17
1830
JESS- 4 bands....................... 16min 27
DANNI- 2 bands....................... 15min 29
DAMMO- 3 bands......................... 19min 24
administration
Posted on Thursday, 14 May 2009 21:39
1930-
yesterdays workout........ same with dammo and the girls above
ANDY-................. 11min 45
SEAN- .............................10min 10
adrian
Posted on Thursday, 14 May 2009 21:52
thats a cracking time sean!
sean
Posted on Thursday, 14 May 2009 22:28
top session i feel like death!!! good work all
May 1515 MAY 2009
Friday, 15 May 2009 01:01 6 Comments » "Helen"
Three rounds for time:
Run 400 meters
Kettlebell X 21 swings (or 24 kg Kettlebell swing)
12 Pull-ups
Post time to comments.
archive 01 APRIL 2009
http://www.youtube.com/watch?v=2XPU49p8wwM Jason does Nasty girls
Comments
administration
Posted on Friday, 15 May 2009 10:01
0600
JOHN-as rx'd............................ 8min 13
BEN- as rx'd........................... 8min 19
Great effort! good pick up on the technique John. We'll get the swings a bit higher next time!
administration
Posted on Friday, 15 May 2009 20:17
1730
ADAM- 16kg/ 3 band......................... 13min 46
VINCE- 16............................... 13min 16
TOM- as rx'd............................ 12min 07
LEIGH- 2 bands.......................... 12min 46
CARLY- 12kg/ring rows...................... 13min 13
DAMMO- 16kg/3bands........................ 15min 18
administration
Posted on Friday, 15 May 2009 21:03
1830
SAM- as rx'd................... 9min 10
KEZ- as rx'd........................ 8min 42
BOW- 16kg/3bands.................... 11min 43
SUE- 16kg/ring rows................. 11min 49
ILDI- 16kg/ring rows............................ 11min 54
administration
Posted on Friday, 15 May 2009 21:42
1930
LAWRENCE- as rxd............................ 11min 07
SEAN- as rx'd................................ 11min 19
ANDY- as rx'd............................... 10min 16
Sam
Posted on Saturday, 16 May 2009 00:11
It's great to see such on awesome turnout! Come one, come all...bring your friends!
Lawrence
Posted on Saturday, 16 May 2009 10:38
Just have to say thanks guys for making me feel welcome last night. Can't wait to get back there.
May 1616 MAY 2009
Saturday, 16 May 2009 01:01 1 Comments » "Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
50kg Push Press, 20 reps
30 Pull-ups
Post rounds completed to comments.
Enlarge image
Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye.
CROSSFIT ENDURANCE
Swim, Bike Run, C2
All Out Efforts.
1min on, 1 min off, 1 min on, 50 sec off, 1 min on, 40 sec off, 1 min on, 30 sec off, 1 min on 20 sec off, 1 min on, 10 sec off, then go back up the ladder until you finish with 1 min on, 50 sec off, 1 min on.Comments
administration
Posted on Saturday, 16 May 2009 13:47
BEN as r'xd....................3 rnds + 20 push press
KEZ as r'xd....................3 rnds + 15 push press
ADRIAN 35kg....................2 rnds + 22 pull ups
BOW 35kg/3bands................2 rnds + 7 pull ups
LEIGH 25kg/2 bands.............2 rnds + 10 push press
18 MAY 2009
Monday, 18 May 2009 01:01 6 Comments » 5 rounds for time!
3 Deadlift 145kg/95kg
3 Muscle Up (transitional if unable)
3 Clean & Jerk 85kg/47.5kg
2 Rope Climb (5m)
1 Box jump
400m Run
............................................................................................................
Substitue Exercises
Scale weight for deadlift and clean & jerk
4 pull ups/4 dips or 2 false grip pull ups (chest to ring) + 1 ring dip ='s 1 muscle up
18 rope pull ups/ 18 rope knee to elbows ='s 2 rope climbs
CROSSFIT ENDURANCE
Choose ONE of the Following Sports:
Use a Weighted Vest Or Ruck.
Swim: 5kg vest or weight, 3x(50m/y + 100m/y + 200m/y)
Bike: 15kg vest 3x( 1/2mile + 1 mile+ 2 mile)
Run: 10kg vest 3x( 200m + 400m+ 600m)
C2: 20lbs vest 3x( 250m +500m+ 700m)Comments
administration
Posted on Monday, 18 May 2009 15:31
0600
Ben-
scaled clean and jerk average 75kg, muscle up sclaed to false grip pull up and dip, rope climb subbed for 18 rope pull ups/18 K2E...........................39min 33
HAMMER-
scaled deadlift 100kg clean and jerk 70kg, rope climb subbed as above as with muscle ups................... 46min 12
administration
Posted on Monday, 18 May 2009 15:32
0700
ADRIAN-
scaled deadlift and clean and jerk 100kg/50kg, 2 bites each rope climb (2m) false grip pull ups ring dip for muscle up....................................... 26min 12
administration
Posted on Monday, 18 May 2009 23:08
1730
BRUCE-
100/70 deadlift/clean & jerk, 4 ring rows/4 dips, modified rope............................. 46min 46
MICK-
60/45 deadlift/clean & jerk, false grip/ring dip................... 43min 20
administration
Posted on Monday, 18 May 2009 23:12
1830
SUE- 20/30 deadlift/cleran & jerk, 4 chins/4 dips, rope modified........................ 39min 15
JESS- as above.................... 42min 11
DANNI- 60/30 deadlift/ clean & jerk, 4 chins/1 ring dip, rope modified............................... 42min 57
LEIGH- as above................................ 30min 33
KEZ- 80kg clean and jerk.................. BLOW OUT DNF
administration
Posted on Tuesday, 19 May 2009 00:03
1930
TOM- 120/60 deadlift/clean & jerk, false grip/ring dip......................... 37min 23
SEAN- as above..................... 38min 42
ANDY- as bove except 50kg clean and jerk................ 34min 30
administration
Posted on Tuesday, 19 May 2009 11:47
KIARA- cassius clay from yesterday 80/45 deadlift/C&J, false grip chins/ring dip sub..... 3 rounds 30min s
19 MAY 2009
Tuesday, 19 May 2009 01:01 7 Comments » Angie
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
archive 25 JAN 09
Comments
administration
Posted on Tuesday, 19 May 2009 11:47
0700
ADRIAN- as rx'd........................ 23min 53
KEZ- as rx'd........................ 21min 15
KIARA- cassius clay from yesterday 80/45 deadlift/C&J, false grip chins/ring dip sub..... 3 rounds 30min s
adrian
Posted on Tuesday, 19 May 2009 11:49
thanks for that picture.. i was just sitting down for my breakfast..
administration
Posted on Tuesday, 19 May 2009 11:51
0600
JOHN- 14min 57 ( half range pullups-tennis elbow)
Ben- as rx'd....................... 26min 47
HAMMER- 21, 15, 9 burpee/pullups/400 row.... 11min 59
administration
Posted on Tuesday, 19 May 2009 20:40
1730
BRUCE- ring rows......................... 36min 35
LEIGH- 2 bands............................ 29min 24
BOW- 2 bands.............................. 38min 20
DANNI- 2 bands/50 normal 50 push ups on knees....... 36min 53
KIARA- as rx'd............................ 31min 34
KIARA also finished last 2 rounds of cassius clay from this morning 2 rounds in 18min
administration
Posted on Tuesday, 19 May 2009 22:22
1830
SUE- ring rows/knee push ups/ crunches......... 37min 20
SEAN- as rx'd............................. 22min 00
administration
Posted on Tuesday, 19 May 2009 22:24
1930
ANDY- as rx'd............................. 28min 11
TOM- as rx'd............................... 32min 18
NOLAN- as rx'd.............................. 36min 38
JOHN- 21, 15, 9 burpee/pullup 400 row.............. 10min 41
Lawrence
Posted on Wednesday, 20 May 2009 00
2020 MAY 2009
Wednesday, 20 May 2009 01:01 5 Comments » Back Squat 3-3-3-3-3 reps
Post loads to comments.
archive 13 APRIL 09
CROSSFIT ENDURANCE
Swim: 3 x 500m (1 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Bike: 3 x 5k (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Run: 3 x 1 mile (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
C2: 3 x 1500m (2 min rest), #1. RPE 15, #2. RPE 17, #3. Time Trial
Only 1 foul... If your last interval is not the fastest. Foul: 2 min Max Rep Push UpsComments
administration
Posted on Wednesday, 20 May 2009 16:06
0600
BOW- 110 max
JOHN- 95 max
BEN- 155 max
all for sets of 3!
administration
Posted on Wednesday, 20 May 2009 16:07
0700
ADRIAN- 80 max
NICK- 100 max
sets of 3
administration
Posted on Wednesday, 20 May 2009 18:51
NICK- fran as rx'd.......................... 17min 35
administration
Posted on Wednesday, 20 May 2009 20:05
1730
HAMMER- Angie from yesterday...... 21min 00
KEZ- 120
KIARA- 60
went higher but these were max completed lifts
administration
Posted on Wednesday, 20 May 2009 21:19
1830
TOM- 115 max lift
y 2121 MAY 2009
Thursday, 21 May 2009 01:01 4 Comments » REST @ NORWEST
5 rounds for time
10 burpees
10 pullups
10 clean and jerk 60kg
10 kettle bell swings 24kg
CROSSFIT ENDURANCE
Choose ONE of The Following Sports:
Swim, Bike, Run, C2
12 min Time Trial, all out effort, cover as much distance as possible.Comments
administration
Posted on Wednesday, 20 May 2009 22:41
SHARON- 4 bands/knee burpees/30kg C&J/........... 28min 26
administration
Posted on Thursday, 21 May 2009 10:01
0600
JOHN- 40kg power clean and jerk/16kg KB............. 16min 41
JASON- 4 band pull ups/40kg power clean and jerk....... 17min 35
administration
Posted on Thursday, 21 May 2009 20:48
1730
BRUISER- ring row................. 35min 09
LAWRENCE- 40kg clean and jerk...................... 24min 05
KIARA- as rx'd............................ 22min 15
LEIGH- 30kg clean and jerk 2 band pull ups....... 33min 04
administration
Posted on Thursday, 21 May 2009 21:45
1830
BOWIE- 40kg clean and jerk/16kg swings............ 30min 26
DANNI- 30kg clean and jerk 2 band pull ups...... 32min 00
SUE- 10kg dumbell clean and jerk/12kg swings/ring rows...... 26min 42
DAMMO- 2band pull ups/30kg clean and jerk 16kg swings....... 42min 54
May 2222 MAY 2009
Friday, 22 May 2009 01:01 2 Comments » Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
archive to 02 APRIL 2009
CROSSFIT ENDURANCE
All sports do: 20:10 x 8 rounds, 20 seconds on 10 seconds off, all out efforts!
Swim: Use pool or open water
Bike: Use a Monarch ERG, stationary bike with wattage tool or something similar that can hold a load of 200+ watts
Run: Use a treadmill, set at 12% grade at 0-30 sec slower pace per mile than best 5k pace. Do not reduce the speed!
C2:Row 20:10x8Comments
administration
Posted on Friday, 22 May 2009 10:17
0600
ANDY- 175 max
JOHN- 150 max
BEN- 225 max
administration
Posted on Saturday, 23 May 2009 01:20
SUE- 50kg max
DAMMO- 112.5kg max
TOM- 150 max
ANDY from yesterday 38min 49 @ 50kg
KERRON from yesterday as rx'd............... 31min 38
May 2323 MAY 2009
Saturday, 23 May 2009 01:01 6 Comments » FILTHY 50'S
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 20kgs
50 Back extensions
50 Wall ball shots, 9kg ball
50 Burpees
50 Double unders
Post time to comments.
archive 19 JANUARY 2009
Comments
administration
Posted on Saturday, 23 May 2009 12:33
0800
CHRIS- 25's modified exercises................ 23min 51
JOHN- 300 skips.............................. 25min 19
BEN- as above............................. 27min 55
KEZ- as above............................ 25min 58
BOW- as above with 5kg wall ball............ 38min 41
administration
Posted on Saturday, 23 May 2009 13:26
0900
TOM- rx'd.............................. 41min 50
LEIGH- rx'd................................ 51min 36
administration
Posted on Saturday, 23 May 2009 15:40
1100
ANDY- as rx'd...................... 39min 11
administration
Posted on Saturday, 23 May 2009 15:41
Tom
Posted on Saturday, 23 May 2009 16:44
disgusting workout.
andy
Posted on Monday, 25 May 2009 00:09
dubble unders getting easier
24 MAY 2009
Sunday, 24 May 2009 01:01 2 Comments » MODIFIED MICHAEL
Three rounds for time of:
Run 800 meters
50 Kettle bell swings 24kg
50 Sit-ups
CROSSFIT ENDURANCE
Swim: 20 x 25m/y all out sprints from mid pool start and finish? NO WALL STARTS. 1 min recoveries. NO PENALTIES
Bike: 8 x 1k all out sprints w/ 2 min recoveries... NO PENALTIES.
Run: 10 x 100m all out sprints with 2 min recoveries?. NO PENALTIES.
C2: 10 x 125m all out Sprints w/ 2 min recoveries... NO PENALTIES.Comments
administration
Posted on Sunday, 24 May 2009 14:40
LEIGH- 30min 35
administration
Posted on Thursday, 28 May 2009 22:20
CARLY- did michael modified 800m row/50 12kg swings/50 sit ups 3 rounds......... 44min 28
25 MAY 2009
Monday, 25 May 2009 01:01 8 Comments » Rest @ Norwest
"Killer"
7 Rounds
15 x Weighted Lunges (Each Leg) 20kg (15kg)
15 x Kettle Bell Swings 24kg (16kg)
15 x Push Ups
Post Time to Comments
Thanks to CrossFit Colorado for the WOD
Event 3 Games 09 sand dunes!!
http://www.youtube.com/watch?v=fgrC8XfrL18 K1 knockouts
CROSSFIT ENDURANCE
Choose ONE Of The Following Sports:
85% RPE, Cover as much distance as possible, choose your distance based on your event!
Swim: 20 Min
Bike: SC- 30min, LC/U-60min
Run: SC-20min, LC-30min, U- 60min
C2: 20min
Comments
administration
Posted on Monday, 25 May 2009 10:41
0600
JOHN- as rx'd......................... 17min 57
BEN- as rx'd............................... 18min 04
Jason Roache
Posted on Monday, 25 May 2009 11:43
Well done Johnny boy...will try and beat in morning and post results, Rob should I use 2 10kg dumbells for lunges or do you 20kg lunging side? cheers.
administration
Posted on Monday, 25 May 2009 14:55
Jason this morning we used one 20kg plate just held across the chest alternatively you could use 2 10kg dumbells.... doesn't really matter it is just 20kg total weight extra. GOOD LUCK
administration
Posted on Monday, 25 May 2009 20:21
1730
KEZ- as rx'd.............................. 15min 53
MIC- 10kg/16kg............................. 22min 10
BOWIE- 15kg/20kg............................... 21min 58
BRUCE- 15kg/16kg............................. 26min 27
administration
Posted on Monday, 25 May 2009 21:24
1830
LEIGH- as rx'd................................ 27min 11
DANNI- as rx'd.............................. 36min 58
JESS- 10kg/15kg/knee push ups............................. 35min 59
SUE- no weight/12kg/knee push....................... 33min 50
administration
Posted on Monday, 25 May 2009 22:11
1930
ANDY- as rx'd............................. 21min 31
SEAN- as rx'd............................. 19min 11
LAURA- 10kg/knee push ups................... 33min 15
kez
Posted on Monday, 25 May 2009 23:20
still the rabbit every dog wants to chase
sean
Posted on Tuesday, 26 May 2009 00:56
we'll catch ya mate
26 MAY 2009
Tuesday, 26 May 2009 01:01 8 Comments » Three rounds, 21-15- and 9 reps, for time of:
40kg Squat snatch
Chest to bar Pull-ups
Post time to comments.
CROSSFIT ENDURANCE
Choose ONE of the Following Sports:
Swim, Bike, Run, C2
10:20 x 16
10 seconds on 20 seconds off for 16 rounds:
All out efforts! Terrain or incline is your choice.Comments
administration
Posted on Tuesday, 26 May 2009 10:48
0600
JOHN- 20kg snatch............. 19mins
Jason Roache
Posted on Tuesday, 26 May 2009 14:20
Missed yesterday so did mondays WOD "killer" 7 rounds of:15 weighted lunges(2x10kg dumbells), 15 kb swings using 20kg dumbell and 15 push-ups for 16min36s cheers Jason
administration
Posted on Tuesday, 26 May 2009 20:35
1730
MICK- 20kg.............................. 13min 10
JO- stick/ring rows..................... 12min 28
BOW- 30kg/4bands.......................... 15min 27
KEZ- rx'd..................................... 11min 32
KIARA- rx'd.................................. 18min 30
administration
Posted on Tuesday, 26 May 2009 21:27
1830
DANNI- 20kg/3 bands............................. 13min 28
LEIGH- 20kg/3 bands......................... 13min13
DAMMO- 20kg power snatch/5bands............ 18min 51
administration
Posted on Tuesday, 26 May 2009 22:07
1930
ADRIAN- 20kg power snatch............... 5min 40
ANDY- 20kg power snatc.................. 14min 54
CHRIS- broom stick/ ring rows.............. 15min 39
adrian
Posted on Tuesday, 26 May 2009 23:25
hang power snatch for reference - should have gone heavier
Tom
Posted on Wednesday, 27 May 2009 01:30
Haha holy shit man, definitely should have gone heavier with a time like that!
sean
Posted on Wednesday, 27 May 2009 01:48
wow
27 MAY 2009
Wednesday, 27 May 2009 01:01 4 Comments » Five rounds for time of:
40kg Sumo-deadlift high-pull, 21 reps
21 Ring dips
Comments
administration
Posted on Wednesday, 27 May 2009 12:39
0600
JOHN- band ring dips.................. 14min 46
BEN- band ring dips................. 17min 33
JASON- band ring dips.................... 17min 40
administration
Posted on Wednesday, 27 May 2009 12:40
0700
NICK- band ring dips...................... 29min 59
SAM- hang high pulls 30kg/ band ring dips...... 12min 57
administration
Posted on Wednesday, 27 May 2009 21:09
1830
MICK-32kg........................ 21min 50
SUE-12kg/normal bar dips........... 14min 39
SEAN- hang high pull30kg/band dips......... 14min 32
administration
Posted on Wednesday, 27 May 2009 21:20
1730
KEZ- rx'd............................. 15min 28
LAWRENCE- rx'd/last round with a band.......... 29min 50
LEIGH- 20kg/band dips.................... 18min 44
ADRIAN- 30kg hang high pull/band ring dips............. 20min 13
TOM- band ring dips.................. 20min 13
28 MAY 2009
Thursday, 28 May 2009 01:01 6 Comments » Shoulder Press 1-1-1-1-1-1-1 reps
Post loads to comments.
archive 01 JANUARY 2009.
CROSSFIT ENDURANCE
Choose ONE of the Following Sports.
Swim, Bike, Run, C2
3 rounds of:
5 seconds on, 10 seconds off, 20 seconds on, 10 seconds off, 10 seconds on, 10 seconds off, 30 seconds on, 10 seconds off, 15 seconds on, 10 seconds off, 25 seconds on, 10 seconds off.Comments
administration
Posted on Thursday, 28 May 2009 13:46
0600
JOHN- 62.5kg max
CHRIS- 42.5kg max
administration
Posted on Thursday, 28 May 2009 13:47
0700
BOW- 60kg max
SUE- 25kg max
administration
Posted on Thursday, 28 May 2009 22:17
1730
TOM- 52.5 max
MICK- 52.5 max
CARLY- did michael modified 800m row/50 12kg swings/50 sit ups 3 rounds......... 44min 28
administration
Posted on Thursday, 28 May 2009 22:19
1830
SEAN- 65kg max
3 rounds for time
30 wall ball
20 box jumps
10 SDLHP
200m run
DANNI- 5kg ball, jumps, 24kg SDLHP.... 15min 15
JESS- 5kg ball, step ups, 16kg SDLHP... 15min 02
DAMMO- 5kg ball, jumps, 24kg SDLHP... 18min 45
sean
Posted on Thursday, 28 May 2009 22:35
unreal work girls massive effort
Tom
Posted on Friday, 29 May 2009 01:55
Man of the day to sean with the heaviest total!
29 MAY 2009
Friday, 29 May 2009 01:01 5 Comments » "Elizabeth"
21-15-9 reps of:
Clean 60KG
Ring dips
Post time to comments.
(archive 26 FEB 09)
CrossFit endurance
Choose ONE of The Following Sports:
Swim: 4 x 100m/y at best possible pace. Never slowing more than 3 sec per 100m/y + 3 x 200m/y at best possible pace. Never slowing more than 3 sec per 200m. Recover 30sec for 100m/y. Recover 1 min for 200m/y
Bike: 4 x 2 miles holding best possible pace. Never slowing more than 5sec in even/odd directions (if done outside). 2min recoveries.
Run: 6 x 400m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries
C2: 6 x 500m holding best possible pace. Never slowing more than 3 sec from best interval. 2 min recoveries.
FOUL if you slow more than indicated.
FOUL: 3 minute isometric squat... In the bottom position iliac crest in line with patella. BELOW PARALLEL! If you need to come up stop timer and reset once you get back into position.
Comments
administration
Posted on Friday, 29 May 2009 09:58
0600
BEN- last set with band on dips......... 9min 38
JOHN- 40kg..................... 8min 53
Bowie
Posted on Friday, 29 May 2009 16:48
can't wait for tomorrow, hope i can't move post sess!
administration
Posted on Friday, 29 May 2009 20:20
1730
ADRIAN- 40kg power clean/band dips............... 6min 58
KEZ- as rx'd............................... 8min 17
LEIGH- 25kg/band dips................... 12min 06
LAURA- 10kg med ball ball/band dips...... 12min 15
administration
Posted on Friday, 29 May 2009 21:54
1930
SEAN- 60kg power clean...................... 7min 14
ANDY- 50kg................................. 15min 09
administration
Posted on Friday, 29 May 2009 21:56
1830
SHARON- 30kg/band dips...................... 10min 18
DANNI- 32.5kg/band dips.................... 17min 17
SUE- 12kg/normal dips.................. 9min 03
DAMMO- 40kg/band dips.................. 22min 05
30 May 2009
Saturday, 30 May 2009 01:01 1 Comments » OPERATION: CLIFF HANGER
Situation:
Three days ago a group of 4 climbers began a week long camping,climbing and cannoyning trip in the Blue Mountains. While climbing yesterday on a multi-pitch wall, a rock slide stranded two of the climbers midway up the wall at about 50 meters and swept another off the rock entirely. The fourth climber ran to get help.
When the rock slide occurred, the climber that fell was able to slow herself down enough to minimize the impact and scrambled to an overhang at the base of the climb where she should have been shielded from the mountain of falling rocks that has her trapped.
Objective:
Drive to the trail head and hike in to the location where the climbers are stranded. Uncover the climber under the rocks and then ascend to the stranded climbers on the rock wall. Set a strong anchor point and assist climbers in repelling to safety.
Provide medical treatment as needed.
Timeline:
An aggressive weather front is rapidly moving in, preceded by a lightning storm. Obviously, it is important to work quickly. The best guess for the when the storm front will hit the area is 2 hours from now, and the drive to the trail head will take approximately 1 hour and 15 minutes.
FMP WORKOUT
I - Run the Trail
Run 2km
II - Uncover Trapped Climber
5 Rounds of:
?21 Deadlifts
?15 Hang Squat Cleans
?9 Push Press
*Light = 30kg / Medium = 40kg / Heavy = 60kg
Use the same weight for all lifts
III - Rescue Stranded Climbers
5 rounds of CINDY
5 pull ups
10 push ups
15 squats
IV - Carry Injured to Ambulance
Carry 20kg (anything will do) 2km.
Timeline:
The imminent storm front is expected to be hitting the area in 45 minutes from the time of arrival at the trail head. It is therefore important to have the stranded climbers off the face of the rock and be moving back to safety by then.
Begin clock at the beginning of Phase I. Success is beginning phase IV before 45min and getting climbers to ambulance in under 1hr 15min.
Comments
administration
Posted on Saturday, 30 May 2009 11:56
ADRIAN subbed row....Critical time 38min 33 total time 48min 27
KEZ- 60kg............. critical time 42min 50 total time 1 hour 5min 55
BEN- 60kg............ critical time 43min 35 total time 1 hour 11min 51
BOW- 40kg................. critical time DNF total time 1 hour 11min 51
ANDY- 40kg................ critical time 41min 35 total time 1 hour 5min 26
CHRIS- 20kg.............. critical time DNF total time 1 hour 8min 55
LEIGH- 25kg............. critical time DNF total time 1 hour 7min 05
31 MAY 2009
Sunday, 31 May 2009 01:01 1 Comments » Five rounds for time of:
40kg Hang Power Snatch, 15 reps
ROW 400 meters
Comments
administration
Posted on Sunday, 31 May 2009 15:02
SAM-30kg................................ 17min 34
KEZ- as rx'd................................ 16min 18
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