WOD: Friday

As many rounds as possible in 15 minutes of:

5 Kettlebell Swings, 32kg/24kg

10 Hand Release Push-ups

15 Box-jumps, 24”/20”

Post rounds completed to comments.

8 Responses

  1. 6:30am Oceana

    21, 15, 9

    O/H squat 60kg
    Double unders
    Pull ups

    Jimmy: 9:19 rxd

  2. Good luck to Razor and Jimmy who are doing their Crossfit certs this weekend

  3. 6.15am:

    Lisa N: 9+5+10+1 rxd
    Lindsey: 10+5+4 rxd
    Jules: 12+5+6 rxd
    Leandra: 8+5+8 (20kg/Step Ups)
    Matt: 13+5 rxd
    DJ Dave: 11+5+10+5 rxd
    Razor: 10+10+15 (started Push Ups)
    Simon: 10+5+1 (24kg)
    Bove: 9 rxd


    Chops: 10+5+10 rxd

    GOODLUCK Razor and Jimmy at the Cert 1 course this weekend in Brissy!

    1. I like it Le’roy; in the same vein:

      “Don’t cheat. No one cares what your score was. Everyone cares if you cheated. Be honest with everyone else, and be honest with yourself. You know what full range of motion is, so there’s no excuse for shoddy reps. If someone calls you out for doing something wrong, listen to them. The person standing around watching you work out has a much better perspective on what you’re doing than you do. They’re breathing gently and probably experiencing a restful glow and a sub-60 heart rate. You’re halfway through Fran. You’re biased, trust us” – from the CrossFit Virtuosity House Rules.

  4. WoD Results:


    Tan: 7+5+10+2 rxd
    Ash: 11+4 (24kg)
    Weg: 8+5+3 rxd
    Kate: 9+5+1 (20kg)
    Doc: 9+5 rxd
    Le’roy: 10+5+10 rxd


    50 WB shots:

    Weg: 2:04 (10kg)
    Ash: 4:14 (10kg)


    Murf: 8+5+10+1 (24kg)
    Jose: 10+5 rxd
    Tom: 10+5+10+4 rxd
    Cat: 8 (16kg)
    Shell: 8+10+3 (16kg)
    Jaci: 10+4 (16kg)
    Jess: 11+5+10+3 (step-ups)
    Tim: 10 (24kg)
    Alice: 10 (20kg)
    Tasha: 10+5 (16kg)
    Sarah C.: 10+5+10+14 (20kg)