WOD: Friday

As many rounds as possible in 20 minutes of:

9 Sumo Deadlift High-Pull, 40kg (30kg)

9 Ring-dips

9 Box-jumps, 30″ (24″)

Post rounds to comments.

Caution: contains a little bad language.

 

9 Responses

  1. At Crossfit Central London (wearing the CF42S shirt, of course!)

    10 min AMRAP of:
    15 Ring Rows
    15 Ring Dips (scaled: orange band)
    15 Ring Push-ups (scaled: knees)

    3+15+9

    Great to finally do some CrossFit again, I’ve been missing it.

  2. Funny as, Nick thanks for the love and finally in the immortal words of Coach Glassman and Russell Kapper: Believe and Achieve, LOVE HEART!
    Awesome work as usual DW.

  3. WOD results:

    6.15am:
    Matt: 11+6 rxd
    DJ Dave: 12+9+9+1 rxd
    Mel: 10+9+3 (PU/12″)
    Razor: 10+6 rxd
    Lindsey: 10+3 (purple)
    Mick: 10+9 (30kg/purple)
    Simon: 8+9+9+3
    John: 15 rxd
    Yaro: 10 rxd
    Leisha: 10+9+9+3 (purple)
    James: 8+9+6 rxd

    7.30am:
    Swim 600m
    Rest 3 minutes
    Swim 400m
    Rest 2 minutes
    Swim 200m

    Russ
    Anna
    Chops
    Drum

    12 noon:
    Jane: 6+2 rxd
    Sonya: 8+9+9+5 (orange)
    Emma: 8+9+9+7 (step-up/purple)
    Shaggy: 9 (purple)
    Slats: 11+2 rxd
    Rob: 7+9+5 (30kg/purple/28″)
    Ash: 9+9+9+7 (24″/purple)
    Doc: 10+9+9+8 (PU)
    Nick: 9+9 (orange)
    Julie: 8+9+8 rxd (40kg)
    Jess: 9+2 (orange)
    Phantom: 9 rxd
    Shaun: 9+4 (30kg/orange)

    5.15pm:
    Showtime: 7 (orange)
    Chris: 6+9+4 rxd
    Murph: 7+9+9+1 (purple)
    Alex: 10+3 (purple)
    Edwin: 11+2 (purple)
    Steano: 10+9 (purple)
    Le’Roy: 10+8 rxd
    Jake: 10+4 rxd
    Lukey: 10+9+9+3 rxd
    Slayer: 9+9+9+2 rxd

    6.30pm:
    Rowan: 7 (30kg/purple)
    Tan: “Karen”: 10.08 rxd
    Martin: 7+3 (30kg/blue/20″)
    Sarah: 9 (16kg KB/purple/20″)
    Eve: 8+9+9 (purple)
    Adam.M: 9+9+2 (purple)
    Adam: 7+2 rxd
    Brett: 10+9+9+7 (10kg DB Thruster/GHD/30″)
    Kyle: 9+3 (orange)
    Karen: 8+9+9+4 (PU/20″)

  4. 9:00am @ home

    Quick workout before racing to work.

    Single leg skip prac then
    100 DU’s

    hardest thing was doing it with 2 whingey kids trying to stop me every five secs!!! grrr.