WOD: Wednesday

As many rounds as possible in 15 minutes of:

8 Sumo Deadlift High-Pulls, 40kg/30kg

10 Bar facing Burpees

12 Squats

Finisher:

3 efforts max Ring-dips

Post rounds completed and max effort Ring-dips to comments.

7 Responses

  1. Crossfit Quebec City:

    Monday:
    15 man makers 12.5kg dumbells
    800m run
    30 thrusters 30kg
    800m run
    30 burpie box jump 24inch
    800m run
    Julie: 20.30rxd

    Tuesday:
    WOD 1:
    4 rounds for time
    10 Overhead Squats 30kg
    50 double unders
    10 long jumps
    Julie: 8.30 rxd

    WOD 2 after 5min rest:
    3 rounds for time
    5 kb swings 24kg
    1 x hell run, 20m path with sections numbered from 1 to 5 where 1 is the start line and 5 is the finish line (5m per section), run from 1 to 2 back to 1, run from 1 to 3 back to 1, ….. run from 1 to 5 back to 1
    400m run
    Julie: 7.29rxd

  2. WOD results:

    (AMRAP score/Best effort max ring-dips)

    Stu: 6 rxd/?
    Phantom: 7+8+2 rxd/7 rxd
    Slayer: 10+8+3 rxd/13 rxd
    Leandra: 6+8+10 (25kg)/11 purple
    Lisa.N: 7+4 rxd/13 purple
    DJ Dave: 11+1 rxd/22 rxd
    Sarah: 6+6 (20kg)/2 rxd (10 purple)
    Martin: 4+8+7 (35kg)/16 (blue)
    Alex: 7+2 rxd/7 rxd
    Razor: 9+8 rxd/14 rxd
    Leisha: 7+8+1 (25kg/2 rxd (11 orange)

    7.30am:
    “Manion”
    Seven rounds for time of:
    Run 400m
    29 Back Squat, 60kg

    Drum: 26.51 rxd
    Russ: 30.28 rxd
    Curtis: 30.57 (40kg/row)

    12 noon:
    Eve: 7+8+8 rxd/10 purple
    Rob: 7+8+8 (30kg)/4 rxd (10 purple)
    Ash: 9+10+8 rxd (10x SDHP every round)/7 rxd
    Jason: 5+8+10+5 rxd/10 rxd
    Weg: 7+8+2 rxd/14 rxd
    Simon: 8+4 (35kg)/10 rxd
    Tommi.G: 10+8+3 (35kg/12 orange

    4.20pm:
    Showtime: 6+8+11 rxd/5 rxd
    Danny: 7+3 (30kg/2 rxd
    Kyle: 11 rxd/13 rxd
    Le’Roy: 9 rxd/12 rxd
    Kate: 7+8+1 rxd/17 purple
    Sarah.R: 6+4 (16kg/6 purple
    Nick: 7 rxd/15 rxd
    Nic: 9 rxd/8 rxd
    Jake: 9+5 rxd/7 rxd

    5.30pm:
    Brett: 10+8+7 rxd/19 rxd
    Liam.W: 7+8+4 rxd/14 rxd
    Edwin: 6+8+1 rxd
    Sparta: 9+8+8 rxd/18 rxd
    Jose: 9+8 rxd/12 rxd
    Chris: 8+5 rxd/10 rxd
    Alice: 9 rxd/7 rxd
    Emily: 9+8+3 rxd/20 purple
    Cat: 8+6 (16kg)/3 orange
    Eleni: 8+4 (20kg/9 purple
    Frank: 12+8+3 rxd

    6.40pm:
    Cam: 12 rxd/29 rxd
    Tom: 9+4 rxd/21 rxd
    Tasha: 8+8 rxd/25 push-ups
    Jaci: 7+8+9 rxd/12 purple
    Mark.I; 8+8+5 (30kg)/2 rxd
    Matt: 11+8+2 rxd/17 rxd
    Karen: 8+8+4 (26kg/2x bar jump)
    Lukey: 8+8+4 rxd/22 rxd
    Adam.M: 8+8+1 rxd/15 orange
    Alain: 8+8+5 rxd/5rxd
    Ally: 4+2 (20kg/ring support hold
    Timmy: 8+8+9 (30kg/8 rxd

  3. Crossfit Sydney 2pm 3 rounds for time, 10 overhead squats 15kg, 50 double 7:02, mostly attempts for d/unders