Friday, November 20, 2009

Rest Day

New shirts in stock.. Limited numbers.
Gassers
Perform 5 gassers in total.
Rest 1 full minute between gassers.
After the 5th gasser rest 1min then run 400m
Each run is to maximal capacity.
THEN
On the 20min mark
5Rounds
5Deadlift 120/80kg
10 Burpee
This WOD isnt long in length but very intense. Attack it with everything you have.

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10 comments:

  1. SareNovember 20, 2009 at 7:25 AM

    5 Gassers minus the 1 min rests 3.45
    400m run 1.49

    WOD 5 rounds
    5 Deadlift 80kg
    10 burpees

    10.36 Rx'd

    I love my Friday morning WODs before the weekend with Daniel, Jo and now Michael as well. But we missed you this morning Jo!

    Thanks Jody for pushing me and making me up my weight to 80kg for the WOD!

    ReplyDelete
  2. DanielNovember 20, 2009 at 10:06 AM

    Gassers; Time: 3:30

    400m; Time: 1.49

    WOD; As Rxd Time: 9.35

    Great to see Sarah push through as Rxd this morning. Well done.

    ReplyDelete
  3. PurrjoNovember 20, 2009 at 12:37 PM

    Fantastic work Sarah! That's awesome doing 80kg!!! Woo hoo!!! I had a sleep in today so did the 9.30am session.

    Gassers: 3:30
    400m: 1:41
    WOD: 5:35, used 50kg for deadlifts

    ReplyDelete
  4. DC young bullNovember 20, 2009 at 2:09 PM

    Much to the disapproval of HC1 and HC2 I completed the WOD indoors at 11.30am in a commercial gym that shall remain nameless..

    5 GASSERS

    1. 30.76 sec
    2. 32.36
    3. 32.90
    4. 34.20
    5. 36.00 (an old lady stepped in my way and I kindly ran around her..)

    Gassers total time: 2.46

    400m Run Time: 1.25

    5 ROUNDS

    5 Deadlifts @ 100KG
    10 Burpees

    Time: 6.51

    ReplyDelete
  5. CrossFit PenrithNovember 20, 2009 at 7:18 PM

    91 pullups.. 50 at the box + 1 muscle up. 40 at home

    ReplyDelete
  6. Shane-oNovember 20, 2009 at 8:24 PM

    5 Gassers: 2:38
    1 minute rest
    400m: 1.28

    5 - 8 minute rest:
    5 Rounds:
    Deadlift 120kgs
    Burpees
    As RX'd 6:53

    Awesome work by everyone. Was a great session to be apart of! :D

    ReplyDelete
  7. justineNovember 20, 2009 at 8:34 PM

    Total for gassers - 3.41
    400 m run - 1.46

    WOD - 9.16 as rxd.

    ReplyDelete
  8. VeronicaNovember 20, 2009 at 8:45 PM

    5 Gassers: 3.24
    400m: 1.32

    5 Rounds:
    Deadlift 80kgs
    10 Burpees

    5.26min As Rxd

    Sarah, well done on the 80kg Deads!!

    ReplyDelete
  9. UnknownNovember 20, 2009 at 8:57 PM

    Just got back from the box, 2 beers and 91 pullups later.
    What a great session to be apart of. The gassers were full on as was the 400's but the WOD was the highlight. Ran this WOD in 2 heats with the firebreathers competing at "The Top Dog Games" first up, every one attacked it, Shane, Russ, Col, Paige, Kate, Nerida & Justine. The second heat impressed me just as much with Alex moving like a gazelle, Andrew pumping out a good time and young James joining the crew at CFP. Good to see Toddy at the box.

    Thanks for a top session.

    ReplyDelete
  10. UnknownNovember 22, 2009 at 8:32 PM

    93 Pullups for challenge as a warm up. Then,
    Gassers
    35sec, 36, 37, 38, 39 for a total 3.05mins.
    1min Rest
    400m 1.35mins.
    10mins to Rest and Warm up for WOD.
    5.45mins as R,xd.
    Feeling good to be 96.6kg on the Runs and Burpees. Can't wait till 90kg.

    Look out Number 1's at CFP.

    ReplyDelete

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