WOD: Wednesday

As many rounds as possible in 15 minutes of:
10 Wall Ball, 10kg/6kg
20 Double-unders

Finisher:
3 cycles:
15 weighted hip extensions
Run 200m

Post rounds completed to comments.

8 Responses

    1. Yeah happy birthday Mr CrossFit (this nickname really needs to get more of a run!)!

  1. WOD results:

    6.15am:
    Jaci: 7+10+4 rxd
    Tasha: 10 (ssx3)
    Stu: 8+4 (ssx3)
    Sarah: 10+30 (3kg/ssx3)
    Martin: 6+3 (ssx3)
    Razor: 13+2 rxd
    Julie: 14+1 rxd
    Matt: 17+2 rxd
    DJ Dave: 11+9 rxd
    Lisa.N: 8+1 (sit-up)
    Sarah.V: 4 rxd
    Leisha: 10 rxd
    Alex: 9+10+10 rxd
    Bove: 11+4 rxd
    Jerka: 10 rxd

    7.30am:
    Nanny Goat Lane Hill Sprints
    10 efforts, 90 rest
    Drum: 23-40 sec (26sec on last)
    Jimmy
    Russ

    12 noon:
    Phantom: 7+9 rxd
    Slayer: 13+10+6 rxd
    Gemma: 11+10+20 (3kg/ssx3)
    Ash: 12+10+2 (6kg)
    Eve: 8+6 rxd
    Tommi.G: 8+5 rxd
    Rob: 6+10+3 rxd
    Yaro: 14+6 rxd
    Simon: 12+3 rxd
    Scott: 8+8 (6kg)
    Jake: 11+1 rxd
    Razor: 50kg Bear Complex

    4.20pm:
    Le’Roy: 13+10+7 rxd
    Sparta: 13+10+16 rxd
    Sonya: 9+10+15 rxd
    Kate: 10+10 rxd
    Tan: 9+8 rxd
    Weg: 8+10+3 (att) some good double-unders in there mate!
    Jac: 6+1 rxd
    Slayer: Clean tech

    5.30pm:
    Murph: 11+3 rxd
    Showtime: 9+2 rxd
    Kyle: 13+10 rxd
    Danny: 7+10+15 (6kg)
    Jose: 12+10+5 rxd
    Shelley: 15+5 (5kg)
    Esther: 8 rxd
    Tommy: 10 (6kg)
    Chris: 12+5 rxd

    6.40pm:
    Cam: 19+6 rxd
    Sarah.C: 5+10+12 (att) then got them!
    Jess: mobility
    Lukey: 14+10 rxd
    Mark.I: 7+10 (6kg/ssx3)
    Alain: 9+5 rxd
    Nic: 10 rxd
    Nick Coleman: 10+3 rxd
    Adam.M: 10+9 rxd
    Frank: 9+10+21 (ssx3)
    Timmy: 9+10+21 (ssx3)

  2. 8am Walkers crossing, banks of the muddy river SA
    Travel wod 2

    Run 5min return in under 5min

    21-15-9 for time
    Vert leep
    Pushups

    Run 5min return in under 5 min

    Josh 2.50
    Amanda 3.30 knee’s

  3. Well done to Sarah on the double unders…..it’s a great feeling getting them

  4. Hey Drum!

    I’d love to claim 10+9, but I only got 10+1 🙂

    Cheers mate!

  5. Amberley 1530:

    Bear Complex

    Murto: 20kg/40kg/45kg/50kg/55kgF dropped bar after 6th