Games Fever
AL/TN/MS Sectional WOD
3 Rounds for time
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder - 60/40kg
Recover
QLD Sectional WOD 1
AMRAP 10 min
Deadlift, 7 reps
Hang Power Clean, 7 reps
Front Squat, 7 reps
Chest to Overhead, 7 reps
The men will be using 40kg while the women will tackle a 30kg load. The same bar is used for all exercises. There must be a clear separation between movements, i.e., the last deadlift and the first hang power clean cannot be performed as a single power clean from the ground. Partially completed rounds will contribute to the overall score.
Post time/rounds to comments
WOD 1: As Rxd
ReplyDeleteTime: 5.15
WOD 2: As Rxd
4 Rounds + 18 Reps
Rower Intervals
1 + 276metres
PLUS 10 Metres on last attempt
Just finished first team training for the affiliates cup, The world's fittest gym.
ReplyDeleteIt had everything i love about working in a team. Thanks Jules, Justine, Courtney, Jo, and Shane for giving the team what you had to give today and thanks H.C for coaching us through.
Great to see 2 of our top females here today as well working on skills for Regionals. Veronica and Amanda
Yep, ditto Jody. It was great today, and working out as a team really made me work much harder because I didn't want to let the team down. I found the wallballs to be the hardest - I've never really tried to hit the top target before - thank goodness it was only the 6k ball. So that's definitely something I need to work on.
ReplyDeleteI have to miss the next 3 Saturdays as I'll be in Perth & elsewhere :-( but I've already been in contact with CrossFit West Coast in Perth so will work out there - there's no way I'm taking a break from training!!!
Bloody work!!!!!
ReplyDeletehttp://www.cathletics.com/resources/powerOutput.php
ReplyDeleteHey guys, check this out. It's a power output calculator. Pretty interesting.
Yesterday (saturday) morning I had work booked so couldnt train with the team but I heard the session was intense and I wont miss next saturdays.
ReplyDeleteLater that day i did an AMRAP with my friend Jessica in a globo gym in sydney and proud to say we nearly got banned because we were training at an intensity that patrons found intimidating...you know me...im like a nun that has taken the vow of silence when I train....HA!
AMRAP 15mins
5 Hang Cleans 40kg
10 push Ups
5 SDHP 40kg
10 Push Ups
20 Double Unders
7 rounds 28
then
10 rounds of 10 x 20kg KB Swings 10 seconds rest
After fridays WOD with 75x50kg back squats and 160 push ups yesterday... I have been taking it easy today :)