Your right Col it was a great buzz this morning. It was good to see the standards that we set upheld throughout the WOD from all you regulars. I done this WOD this afternoon with a group & was a great vibe also. It was good to see Mick from CFX in full flight. Thanks to Dot-Com for timekeeping & spurring me on when needed. 4rounds +5+10+2 GM
Awesome WOD tonight :) 3rd good vibe in one day ;). Welcome Paige and BJ top effort. Todd you are my hero. you rock on in late even later than V. get AIR for time over the speed hump and then SMASH the WOD :) Awesome. Strength 8x50, 8x50, 6x70, 4x70, 2x80 Metcon 4 Rounds + 30Reps (Knee to somewhere in the air ???) ha.
Hey Guys, thanks for the WOD tonight. As a newbie I was certainly impressed by the athletisism of everyone there. Great workout and my body is feeling it already! Looking forward to the next one!
Hey guys, thanks Troy, Oh shit dont let the cops know i was doing 100klms up the driveway..... 8 x 50kgs, 8 x 50kgs, 6 x 70kgs, 4 x 70kgs, 2 x 80kgs. 5 rnd with 5 o/h/lifts, 5 burpees.ASRXD.
Met Con: Did 3 rounds + 20. Low score as I substituted Power Cleans for full Snatch @ 30kg (into a squat position), that really slowed me down, had to take heaps of time between reps to keep technique, although they still felt really sloppy, but was tired, spent time earlier in the day working on technique and chasing kids.
Chlo Dawg - Glad you didn't watch, they were sloppy :(......
Power Cleans
ReplyDelete8,8,6,4,2
55kg, 55kg, 60kg, 70kg, 75kg(1)
AMRAP 20 min
40kg Ground to overhead
Burpee 10 reps, SCALED
KTE 15 reps, poor range of motion after first 4
200m run
3 Full Rounds (missed the run in the 4th)
Power cleans are a bit of a buzz..
ReplyDelete50, 55, 55, 55, 60 (PB for PC)
Just made 5 full rounds in 20 mins.
5x40kg Ground to Overhead (Clean-Push press)
10xBurpees
15KTE
200m run (well ran the last one anyway)
Good vibe this morning. Particularly the Crossfitters V Bootcampers style AMRAP
The difference that crossfit makes is obvious.
As Rxd 5 Rounds plus 5,10,10.
ReplyDelete:)
Your right Col it was a great buzz this morning. It was good to see the standards that we set upheld throughout the WOD from all you regulars.
ReplyDeleteI done this WOD this afternoon with a group & was a great vibe also. It was good to see Mick from CFX in full flight. Thanks to Dot-Com for timekeeping & spurring me on when needed.
4rounds +5+10+2
GM
Awesome WOD tonight :) 3rd good vibe in one day ;).
ReplyDeleteWelcome Paige and BJ top effort.
Todd you are my hero. you rock on in late even later than V. get AIR for time over the speed hump and then SMASH the WOD :) Awesome.
Strength
8x50, 8x50, 6x70, 4x70, 2x80
Metcon
4 Rounds + 30Reps (Knee to somewhere in the air ???) ha.
http://www.facebook.com/photo.php?pid=8546087&l=9e827c562a&id=574450362
http://www.facebook.com/photo.php?pid=8546088&l=bb8dfdca5e&id=574450362
Hey Guys, thanks for the WOD tonight. As a newbie I was certainly impressed by the athletisism of everyone there. Great workout and my body is feeling it already! Looking forward to the next one!
ReplyDeleteCheers
BJ
Hey guys, thanks Troy, Oh shit dont let the cops know i was doing 100klms up the driveway.....
ReplyDelete8 x 50kgs, 8 x 50kgs, 6 x 70kgs, 4 x 70kgs, 2 x 80kgs.
5 rnd with 5 o/h/lifts, 5 burpees.ASRXD.
Had to modify due to the wrist again.
ReplyDelete8 x 50kg p/cleans
8 x 40kg p/cleans
4 rounds + 5 p/cleans
(40kg but no o/head, 20 box jumps instead of burpees).
Shout out to V for focusing on form for her snatches rather than getting caught up in the competition. Wish I could have watched.
8 @ 40kg
ReplyDelete8 @ 45kg
6 @ 50kg
Met Con: Did 3 rounds + 20. Low score as I substituted Power Cleans for full Snatch @ 30kg (into a squat position), that really slowed me down, had to take heaps of time between reps to keep technique, although they still felt really sloppy, but was tired, spent time earlier in the day working on technique and chasing kids.
Chlo Dawg - Glad you didn't watch, they were sloppy :(......
8@30kg
ReplyDelete8@30kg
REST... (Very sore shoulder)
3 rounds + 5 push press + 10 burpees + 15 KTE
as RXD
Great workout, good to see some new faces :)