WOD 1 Tower Of Power1 min of Deadlifts at 90 / 60kg (1pt for each rep) – 2 min rest
1 min of Deadlifts at 100 / 70kg (3 pts for each rep) – 2 min rest
1 min of Deadlifts at 110 / 80kg (5 pts for each rep) - 2 min rest
1 min of Deadlifts at 120 / 90kg (7 pts for each rep) – 2 min rest
WOD 2
10-9-8-7-6-5-4-3-2-1 reps
Power Cleans 60/40kg
Pull-Ups (c2b)/chin
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Conservative effort today due to still painful legs and recent back injury.
ReplyDeleteWOD 1 - 97 reps total/11 points
30k: 36
40k: 31
50k: 19
60k 11
WOD 2 - 12:17 (30k)
3 Rounds: (60 second rest between exercises)
ReplyDeleteNo time limit: Just move as heavy as possible for 8 reps.
16kg KB (each Arm) alternating lunge/Press
24kg Weighted Pullups
11kg Weight dips
BWT ring pushups
AWESOME WORK EVERYONE TODAY!!!! :)
ReplyDeleteWOD 1: 20@90,15@100,7@110,6@120 ? was 160pts
ReplyDeleteWOD 2: DNF; after 7Rounds + 3Reps Cleans@16min at 60kg
Rough result on a WOD still better than no WOD.
Not flash for this flat cat..
WOD 1 279 Rxd
ReplyDeleteWOD 2 12.55 Rxd
Thankyou Justine for counting me xx
WOD1: 90/22, 100/15, 110/9, 120/7 = 161pts
ReplyDelete15 mins rest then
WOD2: 13.24 As RXD
Thanks for counting me Col and writing all the splits, gotta work on my pullups this weekend they were shocking! PS I'm so sore already tomorrows gonna be fun..
No Time limit for the post tonight, my dinner can wait.
ReplyDeleteI was so proud tonight to be a part of an awesome team and have only twice before have been part of an awesome team. Teams that have great camraderie, teams that stick up for each other and teams that bleed for each other. An Awesome team.
Just imagine representing CFP at the CrossFit Games in California and winning the Affiliates Cup. That amongst many other things is what we can achieve if we help each other improve by being highly complimentary and brutally honest and consider the bigger picture of what you are a part of.
Courage, Ferocity, Pride.
WOD 1 - 172 rxd ( can't remember my individual scores for each)
ReplyDeleteWOD 2 - Didn't finish, got up to 5 rounds+5
Was in a rush getting to the box straight from work so i didn't feel as though i had enough time to psych myself up for what i was about to do.
Having so many people do the wod and each person having individual counters (thanks chloe :)) really gave it a "comp" atmosphere... it was really good.
Thank you to everyone who helped me get through each and every rep in wod 2, i really needed it :)
OMG mega wods tonight
ReplyDeletethanks to Jody for the rowing tips to start out with, will keep working on them
Wod 1- 208points Rxd
60kg(26), 70kg(15), 80kg(12), 90kg(11)
Wod 3- 40kg Rxd
DNF got through 10,9,8,7,6,5,and ony got the 4 power cleans out,
thanks Russ and V for counting and the rest of the team that help encourage me to keep moving
WOD1
ReplyDelete90kg/24, 100kg/8, 110kg/11, 120kg/7
= 152 points
WOD2
15:15 as RXD
307 Points.
ReplyDelete12.37 R'xd.
Dan Said
ReplyDelete22,16,12,3
151
15:54 Rxd
Good one guys.
I only just scraped in.
WOD 1 - 92 reps total/286 points
ReplyDelete60kg: 34
70kg: 29
80kg: 19
90kg: 10
WOD 2 - 9.37 Rxd
WOW, what a great night, I did the best that I could on those DeadLifts. Thank you Jody for the entertainment and making me go harder and harder each WOD.
WOD1 - 37 reps/115 points
ReplyDelete90kg - 15
100kg - 10
110kg - 7
120kg - 5
WOD2 - 17.28min 40kg
chinups felt really bad not sure what happened.