WOD: Monday

“July Eating Clean Challenge – How it will work” Read more at Primal Island

‘Fran’

21-15-9 reps for time of:
Thrusters (42.5kg/30kg)
Pull-ups

Post time to comments.

Compare to last time here. Compare to CFWX here.

12 Responses

  1. WOD results:

    6.15am:
    Matt:7.54 rxd
    Lindsey: 6.53 (purple)
    Nick.A: 7.36 (20kg/purple)
    Julie: 7.39 rxd
    DJ Dave: 5.54 rxd
    Razor: 9.04 rxd
    Em: 6.51 (1 arm DB thruster L/box-jump 20″)
    Lisa.N: 7.46 (purple)
    Hristo: 4.37 (20kg/jump)
    Leisha: 8.36 (20kg/purple)
    Bove:8.48 rxd
    Alex: 8.23 rxd

    7.30am:
    For time:
    Run 800m
    30 Snatch
    Run 800m

    Russ: 12.35 (60kg)
    Chops: 11.55 (50kg)
    Anna: 11.53 (35kg)
    Drum: 11.40 (60kg)
    Jimmy: 9.53 (50kg)

    12 noon:
    Leandra: 8.36 (20kg/green)
    Kate.B: 8.56 (16kg/green)
    Cam: 5.11 rxd
    Nikki6: 6.39 rxd
    Slats: 7.12 rxd
    Lukey: 5.59 rxd
    Eve: 7.24 (25kg/orange)
    Nick Coleman: 8.48 rxd
    Rob: 7.48 (20kg/jump)
    Tommi.G: 13.25 (30kg/green)
    Nic: 9.36 rxd
    Clair: 8.45 (16kg/blue)
    Jason: 10.20 (40kg-20kg/purple)
    Yaro: 6.36 rxd
    Nick.C: 30kg/purple)

    4.30pm;
    Emily: 7.10 rxd
    Sanch: 9.48 (22.5kg/green-jump)
    Jake: 8.40 rxd
    Codi: 9.43 (20kg/purple)
    Mark.I: 6.20 (16kg/jump)
    Kristen: 9.14 (7kg/jump)
    Rod: 6.26 (28kg/green)
    Doc: 10.05 rxd
    Nick.W: 8.53 rxd
    Showtime: 10.50 rxd
    James: 10.47 (green)
    Slayer: 7.24 rxd

    5.30pm:
    Brett: 5.51 rxd
    Nick: 9.38 rxd
    Liam.W: 10.00 (green)
    Jono: 9.20 (purple)
    Kyle: 4.54 rxd
    Shelley: 5.46 (16kg/green)
    Mel: 5.36 (7kg/jump)
    Cat: 5.09 (7kg/jump)
    Chris: 5.22 rxd
    Big Wave: 5.50 rxd
    Jose: 12.26 rxd
    Eleni: 4.35 (16kg/jump)

    6.30pm:
    Steano: 6.48 (30kg)
    Jaci: 6.46 (25kg-16kg/jump)
    Meg: 5.54 (16kg/jump)
    Tasha: 11.32 (jump)
    Scott: 13.19 (30kg/purple-green)
    Sonya: 10.00 rxd
    Tan: 10.02 (purple)
    Sarah.C: 10.56 (25kg/green)
    Timmy: 12.16 (20kg/purple)
    Adam.M: 11.07 (35kg/orange)
    Steph: 9.58 (20kg)
    Karen: 5.13 (16kg/16kg KBS)

  2. Deck of Cards

    Take a deck of cards shuffle. Face cards are 10 REPs, Aces are 11, Numbered cards are as valued. flip each card and perform the movement and number of REPS specified. cycle whole deck.

    Hearts Pushups
    Dimonds Pullups
    Spades Situps
    Clubs Squats
    Jokers 1Km Run

    29:55rxd

  3. Amberley 1430:

    1/1/1/1/1
    Deadlift:

    Murto: 110kg/120kg/130kgPB/130kgF/130kg