WOD: Wednesday

For time: 150 Kettlebell Swings, 24kg/16kg
At the start of the workout and every minute on the minute, perform:
3 Burpees
3 Knees to elbows

Post time to comments.

Compare to last time here.

Compare to CFWX here.

Air “Fran”…

10 Responses

  1. 6.15am:
    Matt: 10.47 rxd
    DJ Dave: 11.42 rxd
    Shaggy: 16.51 rxd
    Simon: 16.47 rxd
    Mel: 13.57 (sub V-ups)
    Razor: 11.42 rxd
    Dancey: 16.58 (HK)
    Alex: 16.49 rxd
    Lisa N: 13.50 (HK)
    Sarah: 16.00 (12kg)
    Ant: 11.57 (8kg/KTA)

    7.30am:
    Chops: 7.56 rxd

    1. Great times morning crew. Must be that Coach Choppsy magic!
      DW

  2. WOD results:

    4:20pm:

    Doc: 11:42 rxd
    Weg: 12:08 rxd
    Showtime: 14:58 rxd
    Brad: DNF (120 reps rxd)
    Son: 11:45 rxd
    Nic: 13:45 rxd
    Le’roy: 11:54 rxd
    Esther: 14:54 (12kg, HK)
    Eve: 14:58 HK

  3. WOD results:

    5:30pm:

    Brett: 7:38 rxd
    Liam W: 8:45 RR
    Jose: 8:53 rxd
    Sarah R: 15:16 (120 x 12kg, 30 x 8kg)
    Timmy: 13:00 (20kg)
    Chris: 14:55 rxd
    Murf: 13:51 (20kg, HK)
    Jake: 13:30 rxd
    Slayer: 10:57 HK

    800m run x 3, 2 min rest between efforts:

    Slayer:

    3:08
    3:06
    3:04

    Brett:

    3:39
    3:43
    3:40

  4. WOD results:

    Karen: 6:55 (murpees, V-ups)
    Scotty: 14:55 rxd
    Tom: 10:41 rxd
    Frank: 7:42 rxd
    Eleni: 12:43 (12kg, KTA)
    Tasha: 11:54 HK
    Jaci: 11:01 (V-ups, RR)
    Sarah C: 12:41 (HK)
    Adam M: 18:39 rxd
    Alli: 19:45 (100 reps, 8kg, HK)
    Alain: 13:37 rxd