Thrusters 3-3-3
How effective your Thruster will be depends a lot on how good your Front Squat is and how much power you generate from an explosive hip drive.
Then:
As many rounds as possible in 10 minutes of:
20 Double-unders
10 Wall ball shots 10kg (6kg)
WOD results:
HAPPY BIRTHDAY CHOPS!
6.15am:
Andrew: 40kg/6+40+2 (6kg/bar taps x2)
Chops: 40kg/3+20+2 rxd
Leigh-Roy: 40kg/5+8 rxd
Griz: 40kg/8 (6kg/bar taps x2)
1 Mile: 50kg/6+7 rxd
9am:
Yesterday’s WOD:
Alli: 4/3+3+5/3+3+6+3/3+1/4=327 reps (30kg/knees)
5pm:
Jess: 45kg/8 (wall ball 6kg/GHD sit-ups x10)
Richo: 65kg/11+20+4 rxd
Tom: 52.5kg/DNF injury
Stevo: 60kg/10+20+3 rxd
Doc: 57.5kg/6 (6kg)
6pm:
Stephanee: 20kg (box)/10+2 (single/10kg thrusters)
Wendles: 16kg (box)/9 (side jumps/5kg thrusters)
Tracy: 16kg (box)/8+20+9 (single/5kg thrusters)
Tania: 22.5kg/3+20+3 (attempts/20kg thrusters)
Heather 16kg (box)/7 (single/5kg thrusters)
Happy Birthday Scott ( I remembered).
You will be able to share the “special paleo cake” with Emily on Sat. Bet you can’t wait?!
nipples
WTF?
he just wants to hear my story.
walsh: 60kg/4+20+5rxd dom: 60kg/4+5 8kg pedro: 70kg/6+20+3rxd murto: 50kg/4+11 8kg
first, that picture is genius
second, is there any meat in that paleo cake?
third, i agree, nipples!
Are you coming down Miles? Only then will you know what the cake will be made of.
I will leave the boys joke right alone.
I’m not a boy! But I also may not have a clue what they’re talking about.
Save me some ‘cake’ Anna? With regret, I can’t come down on Saturday, have to work. 🙁
No Jess, you are not. AND “heads up” I don’t think you will want some of the cake.
For the record, GHD situps are NOT = to double unders.
I’ll let you guys know ALL about it over the next few days.
And 20kg thrusters aren’t = to 6kg wall balls. Shh, they’re not!
May I refer you to the Crossfit main site FAQ section, where the wall ball substitute is listed as thrusters. It doesn’t specify weights tho, so lets just assume Drummond was being a big fat meanie.
http://www.crossfit.com/cf-info/faq.html#Substitutions0
Well I didn’t read that so I’ll be quiet now haha. Eh, I now have bruises on top of my bruises. That’s always fun.
DW there should be a burpees fine for whingeing?
6pm
Pearso: 70kg/ 8+20+6 (9kg)
Finny: 60kg/ 8 rxd