WOD: Saturday by Codes Allie | Mar 18, 2011 | CF42s Workout of the Day | 2 comments Open Gym at 0700 due to South East Cape Walk. This will not be a coached session. Come in and work on skills or catch-up on a WOD. 2 Comments Chops on March 19, 2011 at 09:35 7am Open Gym “Weaver” Four rounds for time of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups Finisher: 50 Wall Ball for Time Mel: 24.20 (Blue Band) / 3.15 (3kg) Jerka: 24.15 (Green Band) / 3.12 (6kg) Cam: 22.51 (HK L pull ups) / 1.40 rxd Chops: 27.13 (1 HK L pull ups) / 3.01 rxd Russ: 18.38 rxd / 3.00 rxd Russell on March 19, 2011 at 18:55 Uni Gym Front squat 3-3-3-3-3 reps Back squat 3-3-3-3-3 reps Overhead squat 3-3-3-3-3 reps 100kg 130kg 80kg
Chops on March 19, 2011 at 09:35 7am Open Gym “Weaver” Four rounds for time of: 10 L-pull-ups 15 Push-ups 15 Chest to bar Pull-ups 15 Push-ups 20 Pull-ups 15 Push-ups Finisher: 50 Wall Ball for Time Mel: 24.20 (Blue Band) / 3.15 (3kg) Jerka: 24.15 (Green Band) / 3.12 (6kg) Cam: 22.51 (HK L pull ups) / 1.40 rxd Chops: 27.13 (1 HK L pull ups) / 3.01 rxd Russ: 18.38 rxd / 3.00 rxd
Russell on March 19, 2011 at 18:55 Uni Gym Front squat 3-3-3-3-3 reps Back squat 3-3-3-3-3 reps Overhead squat 3-3-3-3-3 reps 100kg 130kg 80kg
7am Open Gym
“Weaver”
Four rounds for time of:
10 L-pull-ups
15 Push-ups
15 Chest to bar Pull-ups
15 Push-ups
20 Pull-ups
15 Push-ups
Finisher: 50 Wall Ball for Time
Mel: 24.20 (Blue Band) / 3.15 (3kg)
Jerka: 24.15 (Green Band) / 3.12 (6kg)
Cam: 22.51 (HK L pull ups) / 1.40 rxd
Chops: 27.13 (1 HK L pull ups) / 3.01 rxd
Russ: 18.38 rxd / 3.00 rxd
Uni Gym
Front squat 3-3-3-3-3 reps
Back squat 3-3-3-3-3 reps
Overhead squat 3-3-3-3-3 reps
100kg
130kg
80kg