WOD: Friday


5 Rounds for time of:
Run 400m
30 Box Jumps, 24″ (20″)
30 Wall Ball Shots ,10kg (6kg)

Post time to comments.

Compare to last time here.

4 Responses

  1. WOD results:
    (45 minute cut-off)

    Leisha: 30.32 (3kg)
    Bags: 42.19 (6kg)
    DJ Dave: 29.29 rxd
    Alex: 34.12 rxd
    Tom: 34.57 rxd
    Julie: 26.22 rxd PB
    Anna: 24.03 rxd PB
    Red: 31.44 rxd

    Lukey: 29.53 rxd PB
    Chops: 29.40 rxd PB
    Brett: 38.37 rxd

    5 rounds of:
    20 GHD’s
    5 Clean & Jerks

    Russ: 14.31 (70kg)
    Drum: 13.34 (80kg)
    Brain bruiser!

    Sonya: 36.35 rxd
    Emily: 29.04 rxd
    Eve: 40.28 (3kg)
    Shaggy: 31.44 (6kg)
    Doc: 31.06 rxd PB
    Cam: 26.41 rxd
    Adam: 29.16 rxd PB

    Karen: 44.34 (sub row/3kg)
    Tania: 41.55 rxd PB
    Yaro: 43.10 rxd
    Jake: 35.31 rxd
    Liam: 44.37 (6kg)
    Alain: c/o 4+400+30+6 rxd
    Steph: motivator

    1. CrossFit English Dictionary: rest, v. 1. to take a break from crossfit wods when you are absolutely so stuffed that you cannot either (a) walk, (b) talk, or (c) go to the toilet by yourself. 2. to miss a crossfit wod when it has stuff in it that, either you don’t like or looks boring. 3. when there is a family emergency of epic proportions.

  2. this morning 6rounds of 5 10second handstand hold 10 pull up then 5 rounds of 5 10second handstand hold 10 dips then 1 round of 4 10second handstand hold 8 dips

    then for time 5 rounds of
    100Kg Deadlift 5 REPs
    10 Burpees
    did the first round rxd then did 1 DL and lowered the weight to 80Kgs struggling way to much. 6:47

    6pm WOD
    part A
    150Burpees for time
    part b
    50 Jump Squats for time