J.C. & Queen V Work 20min skills on Gymnastic or timing with O lifts
Then
Linda's Cousin
"One bar of death"
Run 200m 10-9-8-7-6-5-4-3-2-1 Run 200m
Complete 100m sprint between sets
Deadlift
Squat Clean
Push-Jerk
Barbell Rx = 50% of Bodyweight.
Post loads/time to comments
Times from CF Never Quit open day
ReplyDeleteElite mens
No# Name WOD1 WOD2 Total
1 Mick 4:40 4:26 9:06
2 Con 6:36 8:44 15:20
3 Mat 6:37 6:22 12:59
4 Simon 12:27 10:49 23:16
5 Tony 4:56 5:27 10:23
6 Aaaron 5:20 5:05 10:25
7 Russel 8:45 7:33 16:18
Elite Womens
1 Laura 6:59 NA NA
2 Deanne 5:55 5:56 11:51
3 Chloe 6:03 13:15 19:18
4 Veronica 5:51 6:32 12:23
5 Kate 8:49 13:20 22:19
6 Kiahra 4:58 3:50 8:48
General Mens
1 Graham 4:40 4:42 9:22
2 Jason 6:25 6:24 12:49
3 Troy 5:07 NA NA
4 Andrew 4:02 4:30 8:32
5 Kurt 4:40 5:01 9:41
6 Todd 3:58 4:20 8:18
7 James 4:05 4:39 8:44
8 Shawn 3:09 3:49 6:58
9 Brendon 3:27 4:06 7:33
10 Shane 4:15 3:03 7:18
11 Dan 5:28 5:26 10:54
12 Boah 4:19 NA NA
General Womens
1 Natalie (Modified) 3:45 4:34 8:19
2 Sarah 4:07 5:32 9:39
3 Jess 4:37 4:44 9:39
4 Gemma 4:45 6:10 10:55
5 Julie 5:19 6:02 11:21
6 khoterra (scaled) 6:37 5:05 11:42
7 Tina 4:39 10:00 14:39
8 Rashel 5:48 6:34 12:22
9 Gretta 5:54 6:01 11:55
10 Silvia 4:13 5:01 9:14
26.15 as Rxd (50% BW = 40Kg)
ReplyDeleteFinally getting the form right on squat cleans after about 5 rounds in. (Get them elbows out)
Stoked that I may finally remember how to repeat the kipping pull ups too.
Thanks for your patience Glen.
Great work gang... good to see the quiet achievers steadily making progress too...
awesome work by everybody good to see every one putting in there best efforts.
ReplyDeletewas good to jump in on the workout.