Good luck to Yaro who leaves for China tomorrow to train at the Beijing International School of Arts.
Floor Press – build up to a heavy triple
Then;
For max reps:
5 minutes of Double-unders
4 Minutes of Kettlebell Swings, 24kg/16kg
3 Minutes of Pull-ups
2 Minutes of Box-jumps, 24”/20”
1 Minute of Burpees
Post total reps to comments.
Compare to last time here.
Nutrition Q&A last Friday night…
WOD results:
(3RM Floor Press/Total reps)
6.15am:
Matt: 100kg/429 rxd
Phantom: 70kg/232 rxd
Bove: 70kg/274 rxd
Leisha: 45kg/360 (orange)
Lisa.N: 40kg/200 (row/purple/sit-up)
Lindsey (Benchy): 50kg/269 (purple)
Sarah: 40kg/637 (single/green)
Martin: 73.5kg/525 (single/green)
Alex: 70kg/280 rxd
7.30am:
Front Squat 1-10-1-20-1-30
Drum: 125kg/90kg/127.5kg/80kg/128.5kg/75kg
Russ: 100kg/80kg/105kg/60kg
Anna: 87.5kg/65kg/87.5kg/60kg/88.5kg/52.5kg
Jimmy: 127.5kg/90kg/127.5kg/80kg
Huge effort by AS. There are men who would be proud to have those numbers. Inspiring.
12 noon:
Slats: prep WOD
Slayer: 87.5kg/370 rxd (32kg)
Phantom: clean tech
Nick Coleman: 110kg/278 rxd
Ash: 70kg/356 rxd
Jason: 87.5kg/173 rxd
Juanita: 45kg/269 (12kg/13″)
Nikki6: 95kg/400 rxd (32kg)
Eve: 40kg/258 (orange)
Nick: 75kg/273 rxd
Tommi.G: 72.5kg/267 rxd
Steve: 65kg/139 (blue)
Simon: 70kg/454 rxd
Rob: 65kg/244 (jump)
4.20pm:
Leandra: 37.5kg/263 (purple/sit-ups)
Codi: 46kg/216 (16kg)
Tan: 37.5kg/349 (purple)
Weg: 115kg/236 rxd
Sparta: 120kg/385 rxd
Kate: 42.5kg/397 rxd
Le’Roy: 115kg/379 rxd
Jake: 75kg/414 rxdYaro: 80kg/420 rxd
Sonya: 45kg/313 rxd
Nic: 90kg/248 rxd
Shaggy: 50kg/337 rxd
5.30pm:
Brett: 115kg/487 rxd
Nick.W: 90kg/429 rxd
Chris: 100kg/349 rxd
Murph: 75kg/279 (20kg/orange)
Cat: 40kg/946 (singles/jump)
Brad: 90kg/192 (green)
Edwin: 100kg/348 rxd
Tom: 115kg/444 rxd
Shell: 40kg/390 (green)
Big Wave: 120kg/371 rxd
Eleni: 45kg/274 (12kg/green)
Sarah.R: 45kg/420 (singles/jump)
Jose: 100kg/363 rxd
Sarah.S: 223 (12kg RR/jump/13″)
Timmy: 75kg/618 (singles/purple/20kg)
Kyle: 70kg/481 rxd
Frank: 105kg/740 (singles)
Rodney: 130 (12kg RR/purple/20″)
Jono: 77.5kg/319 (20kg/green)
6.40pm:
Alain: 85kg/245 rxd
Karen: 50kg/729 (singles/12kg RR/ring row/step-ups/sit-ups)
Cam: 85kg/581 rxd
Liam.W: 120kg/160 rxd
Scotty: 80kg/213 (purple)
Tasha: 42.5kg/540 (single/green)
Jaci: 50kg/293 (sit-ups/green)
Adam.M: 70kg/259 (orange)
Razor: 85kg/557 rxd
Lukey: 80kg/450 rxd
Ally: 22.5kg/483 (12kg/singles/jump)
Mark.I: 55kg/137 (green)
Thanks DW! It must have been Jimmy’s new shorts. Soon I won’t be able to tell you guys apart! Great session.
As we discussed this morning, i meant to tell you orange not purple.
Thanks : )
6am Crossfit Bondi, Thrusters 5-5-5-5-5; 30(4) 30(4) 30(4) 30(4) 30(5)
Goodluck Yaro…look forward to training with you again mate. Awesome AS….I am one if those guys 🙂
Cam and razor…amazing..500 club. Good job boys