WOD: Wednesday

The Chief

Max rounds in 3 minutes of:
60kg (40kg) Power Cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Post rounds completed for each of the 5 cycles.

Compare to last time here.

5 Responses

  1. WOD results:

    (rd1/rd2/rd3/rd4/rd5=total reps)

    6.15am:
    Kala: 3/2+3+6/3/2+3/3+2=249 (25kg/kness)
    Doc:4/3+3/3+3/3+3/3+3+3=303 rxd
    Stevo: 6/5+3+6/5+2/5+3/6+2=502 rxd
    Alex: 4+1/3+2/3+1/3+3/3+3+3=301 rxd

    11am:
    “Michael”
    3 rounds for time of:
    Run 800m
    50 Back extensions
    50 Sit-ups

    Anna: 20.43 rxd
    Drum: 27.52 rxd (GHD sit-ups)

    12 noon:
    Pilk: 7/6+3+2/5+3+4/5+1/5=517 rxd
    Richo: 5+3+6+3/5+3/5+1/5+1/5+3+2=472 rxd
    Anna: 6+3+6+7/6+3+1/6+2/6+3+2/6+3+6+3=579 rxd
    Chops: 6/5+2/5/4+3+6+5/4+3+2=453 rxd
    Jane: 4/3+3+6+8/4+1/4+2/4+2=364 (16kg HPC/knees)

    Smoking workout by Anna backing up just 20 minutes after completing “Michael”.

    5pm:
    Emily: 3+3+6/4/3+3+6+8/4/3+3+6+4=345 rxd
    Tom: 5/6/6/6/6=522 (HPC 16kg)
    Alex.S: 5/6/6/6/7= 540 (HPC 16kg)
    Le’Roy: 5/5/5/5/4+3+6+5= 443 rxd
    Adam: 4+1/4+1/4/4/4=374 rxd
    Michelle: 3+3+3/3+1/3/3+1/2+2=262 (30kg)
    Stevo: skills

    Thanks for coming in for a workout Michelle! Michelle trains at CrossFit Brissy and sometimes at Coastal CrossFit and she is AWESOME!

    6pm:
    Julie: 4+1/4+2/4+3/4/4= 366 (55kg FS/Box jump/sit-up)
    Sam: 4+3/6+4/4/4+3+6+2/4+2/4=444 (HPC 16kg)
    Joe: 4+3+4/4+3+6/4+3/4+3+4/4+3+3=442 (HPC 16kg)
    Karen: 4+3+6/5+2/5+3/5+2/5=448 (HPC 7kg/knees/RR)
    Jack: 3 rounds for time of: 400m Run, 25 Back extensions, 25 GHD sit-ups: 13.30 rxd
    Steph: 3+3/3+3+1/3+3/3/3+3=283 (32.5kg)
    Tania: 3+3+4/3+3+3/3+3+2/3+3+3/3+3+3=300 (25kg)
    Bove: 3+1/2+3+3/2+2/2/2= 189 rxd

  2. Snug Backyard AM

    21 . 15 . 9
    16kg KB swings
    Double Unders
    Time: 9:34
    (Sorry DW….had to adjust reps as very time poor b4 work)

  3. Nicole is awesome. I met her at my XF Cert in late,08. She was lovely and really humble and helpful. Wicked athlete! Watching that just makes my wrists hurt.