7.30pm:
3 rounds for time of:
Row 400m
21 Kettlebell Swings
15 Squats
Julie: 10.57 (12kg/RR20″)
Liam: 10.50 (16kg)
James Nash
on January 18, 2011 at 11:35
4min brace 2min hollowrock hold 100 hollowrocks 150situps
3rounds of 1 25second handstand hold 10 pullups
3rounds of 1 25second handstand hold 10 toes to bar
5 rounds of 1 25second handstand hold 10dips
had breakfast then did 5rounds of Turkish get ups with a 15KG Dumbell
Left hand 5/5/2/3/5 REps match number with 50Kg front squats
Right hand 1/4/5/5/5 REPs match number with 50Kg BackSquats
Barbell for squats was lifted from ground
WOD results:
6.15am:
Brad: 21.49 (40kg/HK)
Lisa.N: 16.00 (16kg/HK)
Slats: 32.42 rxd
Phantom: 32.11 (40kg)
Slayer: 25.44 (40kg)
Julie: 20.22 rxd
Bags: 26.21 (30kg/HK)
Michael: 17.06 (22.5kg/HK)
Kala: 25.36 (16kg/HK)
Kate.B: 11.08 (7kg/HK)
Razor: 24.51 (35kg)
Jake.H: 27.50 (30kg/HK)
Lauren: 11.12 (7kg/HK)
Leisha: 14.16 (16kg/HK)
6.30am:
5 rounds for max reps:
2 minutes 12″ Rope climb
2 Minutes Rest
Russ: 0/0/1/2/1
Drum: 9/7/7/7/6
Chops: 6/5/4/4/3
Brett: 3/1/0/1/1
4pm:
Drum: 11.04 rxd
Cam: 17.05 (50kg Back Squat/24″ Box-jump/Toes to Bar)
5pm:
Jake: 18.33 (40kg)
Alex: 21.49 (40kg)
Alais: 23.34 (40kg)
Showtime: 27.56 (40kg)
Nick: 17.12 (7kg/HK)
Eve: 12.54 (7kg/HK)
Adam: 26.46 rxd
6.30pm:
Tom: 22.14 rxd
Tania: 23.37 (25kg)
Lisa: 18.58 (20kg/HK)
Brett: 23.08 rxd
Heather: 19.36 (16kg/HK)
Steph: 18.45 (27.5kg)
Jess: 24.20 (30kg)
Lukey: 24.37 rxd
Yaro: 24.47 (40kg)
Alain: 23.17 (40kg)
Susan: 10.40 (KBS 12kg/BJ 10″)
Doc: 28.33 rxd
7.30pm:
3 rounds for time of:
Row 400m
21 Kettlebell Swings
15 Squats
Julie: 10.57 (12kg/RR20″)
Liam: 10.50 (16kg)
4min brace 2min hollowrock hold 100 hollowrocks 150situps
3rounds of 1 25second handstand hold 10 pullups
3rounds of 1 25second handstand hold 10 toes to bar
5 rounds of 1 25second handstand hold 10dips
had breakfast then did 5rounds of Turkish get ups with a 15KG Dumbell
Left hand 5/5/2/3/5 REps match number with 50Kg front squats
Right hand 1/4/5/5/5 REPs match number with 50Kg BackSquats
Barbell for squats was lifted from ground
West Winds
10.30 am
7.30am:
“CrossFit Total”
1RM Back Squat
1RM Strict Press
1RM Deadlift
Anna: 93.5 PB/43.5 PB/117.5 = 2.54.5 kg (4.24)
Jane: 78.5/33.5/92.5 PB = 204.5 kg (3.15)
Sonya: 73.5/36/116 PB = 225.5 kg (3.63)
Carolyn: 83.5/39/106 PB = 228.5 kg (3.26)
Emily: 71 PB/31/105 PB = 207 kg (3.50)
Some big PB’s girls. Stoked for you!
best picture of shaggy ever! hahaha! also got kates butt in the picture, yum!