WOD: Friday

Three rounds for time of:
Run 400 meters
20 Front Squat, 40kg/30kg
20 Pull-ups
10 Front Squat, 40kg/30kg
10 Pull-ups

Post time to comments.

Russ with 2011 CrossFit Games Masters Champion Gord Mackinnon

“Interview with Masters Champion” featuring¬†Gord Mackinnon – video [wmv] [mov]

2 Responses

  1. WOD results:

    6.15am:
    Matt: 12.11 rxd
    Lindsey: 19.28 (orange)(
    DJ Dave: 14.13 rxd
    Razor: 14.46 rxd
    Simon: 17.20 rxd
    Julie: 18.21 rxd
    Sandy: 17.28 rxd
    Leisha: 22.47 (26kg)
    Lisa.N: 24.09 (sub run with burpees x20)
    Jak: 23.35 (22.5kg/green)
    Gus: 18.48 (purple)
    Bove: 21.33 rxd

    12 noon:
    Cam: 14.28 rxd
    Nick.C: 27.02 rxd
    Rob: 26.27 (jump)
    Sonya: 22.36 rxd
    Margarita: 23.28 (16kg/blue)
    Adam: 17.48 rxd
    Jono: 27.39 (purple)
    Jason: 24.32 rxd
    Jerka: 25.28 rxd
    Eve: 21.35 (20kg)
    Lex: 21.30 (36kg/high heels)
    Ash: 19.33 rxd

  2. WoD Results:

    4:20pm:

    Em: 19:46 rxd
    Weg: 20:37 rxd
    Jake: 24:03 rxd
    Charlie: 22:36 rxd
    Showtime: 26:56 rxd
    Nick: 24:45 rxd
    Nic: 17:11 rxd
    Danny: 30 min c/o
    Leandra: 20:42 (v-ups, purple, 25kg)
    Esther: 26:52 (20kg, green)
    Le’roy: 17:30 rxd

    5:30pm:

    Nick W.: 18:05 rxd
    Tommi G.: 17:18 rxd
    Tim: 17:34 rxd
    Jose: 17:48 rxd
    Sarah R.: 20:48 (20kg, blue)
    Luke: 17:00 rxd

    6:40pm:

    Tom: 19:06 rxd
    Jaci: 23:33 (green)
    Tasha: 23:20 (green)
    Coleman: 21:53 rxd
    Alice: 23:30 (orange)
    Adam M.: 23:34 rxd
    Tim: 10:51 (doubling up! sub push ups for pull ups, sub 3kg OHS for front squat)