Reminder: The Optimal Health and Performance series has been postponed 2 weeks and will not be held tonight. Apologies for any inconvenience.
Take 15 minutes to find a heavy 3RM Thruster, then:
CrossFit Games Open WOD 11.6
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters, 45kg/30kg
3 Chest to bar Pull-ups
6 Barbell Thrusters, 45kg/30kg
6 Chest to bar Pull-ups
9 Barbell Thrusters, 45kg/30kg
9 Chest to bar Pull-ups
12 Barbell Thrusters, 45kg/30kg
12 Chest to bar Pull-ups
15 Barbell Thrusters, 45kg/30kg
15 Chest to bar Pull-ups
18 Barbell Thrusters, 45kg/30kg
18 Chest to bar Pull-ups
21 Barbell Thrusters, 45kg/30kg
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Post total number of reps completed to comments.
Compare to last time here.
Ash and I leave for the overland tomorrow, will be back next week! Have fun training guys, dont miss us to much!
Razor
Have a good walk boys!
6.15am:
DJ Dave: 90 rxd
Simon: 40 rxd
Dancey: 67 (30kg/blue)
Paddy: 63 (green)
Jak: 67 (25kg/green)
Leisha: 65 (orange)
Jules: 51 rxd
Jaci: 85 (sub Front Squat/green)
Lisa.N: 54 (orange)
Martin: 57 (30kg/blue)
Alex: 64 rxd
Bove: 61 rxd
Hristo: 65 (30kg/green)
Tasha: 70 (jump)
Ant 69 (16kg/blue)
7.30am:
5 Rounds for Time:
3 Muscle Ups
5 Front Squats 80kg
7 Back Squats 80kg
9 Box Jumps 30″
Jimmy: 10.19 rxd
Paddy: 13.58 (purple/green/50kg)
Russ: 11.45 rxd
Chops: 17.24 rxd
Anna: Extreme Coach and Motivation RXD!
12 noon:
Shaggy: 43 (orange)
Mark.I: 90 (20kg/jump)
Margarita: 65 (16kg bar/blue)
Phantom: 61 rxd
Jake:68 rxd
Shaun: 64 (20kg/jump)
Slayer: 71 rxd
4.20pm:
Persia: 55 (16kg/blue)
Adam.K: 75 (20kg/blue)
Doc: 58 rxd
Paddy:”Cindy” 20 (green)
Sanch: 67 (25kg/green)
Brett: 89 rxd
Leandra: 66 (25kg/green)
Mike: 62 (30kg/rxd-green)
Tan: 53 (30kg/purple)
Joel: 81 (20kg/green)
Jose: 65 rxd
Matt: 70 rxd
Rowan: 71 (20kg/jump)
Le’Roy: 98 (20kg)
Steph: 48 (30kg/orange)
Nick.C: 65 (40kg/orange)
Nick.W: 50 rxd
5.30pm:
Big Wave: 77 rxd
Shell: 42 (green)
Alice: 58 (purple)
Tommi.G: 60 rxd
Scott: 32 (40kg/green)
Sonya: 51 rxd
Liam: 70 (35kg)
Sarah.R: 67 (20kg/blue)
6.40pm:
Scott.L: 65 (40kg)
Tom: 89 rxd
Edwin: 63 rxd
Lukey: 90 rxd
Nic: 63 rxd
Adam.M: 54 (40kg)
Eve: 57 (orange)
Ally: 49 (16kg/jump)
Alain: 68 rxd
6:30pm: PowerStation Gym – Wynyard
Adam.H: 80 rxd
Micah: 75 (40kg)
Nice boys.
Shel (green)
Oops. My bad Shell. Fixed.