Heating the hamstrings & spending time inverted.
Snatch 1-1-1-1-1
AMRAP 15
15 BWT Deadlift
30 Air Squat
Rest 5
Total 1 minute handstand hold.
Jonny
Mike
Ian
Bud
Craig
Jimmy
Geordie
Simon
Snatch 1-1-1-1-1
AMRAP 15
15 BWT Deadlift
30 Air Squat
Rest 5
Total 1 minute handstand hold.
Jonny
Mike
Ian
Bud
Craig
Jimmy
Geordie
Simon
6 x 100m Sprint
Max Thrusters, 40kg
AMRAP 12
7 Power Clean, 40kg
7 Press - up
Sprints Thrusters WOD
Mark 12-13-12-12-12-14 5 then cramp DNS
quyen 13-14-15-15-14-16 17 @ 35 10
Bud 16-15-15-15-15-16 21 @ 40 7
Graham 13-14-13-14-13-15 16 @ 25 17 32k DL
Cederic 14-14-13-14-13-15 20 @ 25 16 32k DL
Tom 13-12-12-12-12-14 9 @ 25 7 25k HPC
Craig 36 @ 35 14 40k HPC
Ken 21 @ 40 16
Aaron 20 25k DL
Sorry about the delay in posting some recent workouts. The backlog will be sorted soon. In the meantime, there is some news that just can't wait any longer. On Saturday morning Louise got her first pull ups. Check the vid below and feel free to leave comments congratulating Louise on this Crossfit milestone!
Overhead squat 3-3-3
5 rounds
1 clean
3 push press
run 200.
Weight 70kg.
Lee 70-75-77.5F 6.45
Bud 55-60-62.5x2 6.50
Mike 55-60-70(PB) 8.00
Tom PVC 6.30 (30kg)
Mark PS 4x1@ 55kg 5.16
Louise 32-35-37.2PB 7.30 (40kg)
Simon Worked to 45 6.36 (row 60kg)
Clean 1-1-1-1
Back Squat 3-3-3
21,15,9
SDHP,40
Pull-up
Box jump,24in.
Mark CLN 40/50/60/70 BS 100/120/130 WOD 7.11
Simon CLN 40/50/60/70 BS 100/110/115 WOD 7.10
Louise CLN 37/42.5/45/50 BS 50/55/60 WOD 8.56
Cedric Fight team WOD 17/20/26
Dave Fight team WOD 16/16/21
5 x 200M Sprint.
"Grace"
Quyen 32-36-37-47-45 WOD 5.05 45kg
Ian 30-30-33-41-41 WOD 6.06 45kg
Linda 35-37-37-41-37 Fight team WOD 2/2/2/2
Bud 35-38-38-39-37 WOD 8.22 50kg
Louise 40-42-46-48-47 WOD 4.18 30kg
Dave 33-32-32-35-33 Fight team WOD 2/3/2/2
Graham 32-37-35 Fight team WOD 2/3/2/2
Front Squat 3-3-3
For time
200m Sprint
3 rounds Cindy
200m Sprint
3 rounds
5 HPS 30kg
10 Swing, 16k
15 box jump 24 in.
200m sprint.
Bud 80/85/85x2 WOD 10.15
Lee 90/102.5/107.5 WOD 8.19
Geordie 50/60/70 WOD 8.45
Jimmy 50/50/50 WOD 8.45
Craig 50/60/70 WOD 8.30
Power Snatch 1-1-1-1
Thruster 3-3-3
Tabata Mash-Up Swing/Squat.
Louise PS 4 x 1 @ 27 TH 37-42-44.5 WOD 215
Mark PS 4 x 1 @ 60 TH 75-80-85x2 WOD 195
Craig TH 51-51-51 WOD 257 16kg
Kenny TH 51-51-51 WOD 249 rx'd
Kate 3 rounds 10 SDHP - Step-up 5.42
James AMRAP 10 10 Wallball/SDHP/Jump,20in. 3+SDHP
Katherine beginners WOD 7 rounds.
Deadlift 3-3-3-3-3
30 box jump, 30 in
3 rounds
run 200
10 push press,40kg
20 press-ups.
Mark 60-70-80-90-95 WOD 7.58
Bud 50-60-70-70-70 WOD 10.11
Louise 37.5-40-45-47.5F2 WOD 13.30 25k
Quyen DL4x3 90-92.5-95-95 WOD 10.15
Ian DL4x3 80-92.5-95-100 WOD 9.20
James ramp up wod.
Craig HPC 30-40-45-50-50 WOD 8.30
Linda ramp up wod 11.05
Teresa DL/SingleU 7.50
Overhead Squat 3-3-3-3-3
Run 400
3 rounds
15 swing, 16kg
15 Thuster,20kg bar
15 Jumping Pull-up
Louise OHS 17- 22- 24.5- 29.5- 32PB WOD 8.20
Bud OHS 40- 50- 55- 60x2- 60PB WOD 8.50
Mark PSnatch 50 x 1 x 5 (inj) WOD 10.00 (^32kg swing)
Lee OHS 50- 60- 70x2 -70- 75PB WOD 5.46
Quyen OHS 40- 50- 50- 50- 60x2 WOD 6.57
Ian OHS Clinic WOD 6.51
Louise ramp up workout
Tom ramp up workout.
Welcome to Jordan who came along and spanked our beginners WoD with 20 rounds of 3 pull-ups 6 press-ups 9 squats, not bad for a 16yr old.