Q: What to do when I don't have a pic to post? A: Post one of my favourite CrossFitter Margaret
Mobility WOD: http://mobilitywod.blogspot.com/
For those coming in to CFP (10min to prepare)
WOD #1 10min AMRAP
5 Burpees
10 Wall Balls
15 KB Swings 32/24
1/2 Gasser
Rest 12min
WOD #2 "The Chief"
Max rounds in 3 minutes of:
3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Compare: http://crossfitpenrith.blogspot.com/2010/04/2942010.html
Post Rounds to comments
For those coming in to CFP (10min to prepare)
WOD #1 10min AMRAP
5 Burpees
10 Wall Balls
15 KB Swings 32/24
1/2 Gasser
Rest 12min
WOD #2 "The Chief"
Max rounds in 3 minutes of:
3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.
Compare: http://crossfitpenrith.blogspot.com/2010/04/2942010.html
Post Rounds to comments
I really enjoyed today's WODs!
ReplyDeleteWOD 1
2 rounds + 30 + 3/8 gasser (20kg KB)
WOD 2
3+5, 3+3, 3+3, 3+1, 3+1 (35kg)
WOD 1: 4 rounds R'xd
ReplyDeleteWOD 2:
3+3
3+3
3+3
4
All rounds Rx'd
Enjoyed the intensity today, bring on tomorrow.
WOD 1- 3 RNDs + 30 @28kgs
ReplyDeleteWOD 2 4+3, 3+6, 3, 2+9, 3+2
Pretty Happy with my reps on WOD2 not having done this before, I was really only aiming for 3 reps per round.
Great intensity this morn from the AMers. Margaret brought along a buddy today, & CFP welcomes Pam to the Team
ReplyDeleteOnly the Chief today and a lot of work on the Squat and power Clean with huge improvements made in technique in the last couple of weeks.
ReplyDeleteThanks for all the help Jody
"Chief"
3 + 12, 3, 3, 3 + 2, 3 + 9
RXD
Yay Margaret!!! You ARE the best!!! When are you going to compete in a games day instead of just watching?
ReplyDeleteWOD 1:
ReplyDelete3+22 Rxd
WOD 2:
5+1, 4+12, 4+8, 4+10, 4+10 Rxd
WOD 1: 3 + 7 @ 20kg
ReplyDeleteWOD 2: 4+1, 3+9, 3+9, 4+2, 3+13
Push ups to 1 ab mat
This comment has been removed by the author.
ReplyDeleteWOD 1
ReplyDelete16kg kettle bell and 4kg medicine ball
3 rounds + 8 reps
WOD 2 "The Chief"
30kg power cleans
3 rounds + 9 reps (63 reps)
3 rounds + 6 reps (60 reps)
3 rounds + 6 reps (60 reps)
3 rounds + 7 reps (61 reps)
3 rounds + 3 reps (57 reps)
301 total reps
The Chief
ReplyDelete5+3
4+14
4+3
4+2
4+3
60kg power clean squats around
80% full range
WOD1 2 Rnds + 28 Reps 28Kg KB YEAH
ReplyDeleteWOD2 THE CHIEF
3+8, 3+1, 2+3(WTF),2+9 & 3+0
Super happy with this except for middle round probably the same as last time but this time 60kgs not 40kgs FUCKING AYE
ALSO SWUNG A 28KG Kettle Bell in a wod for first time happy with this also
GO MARGARET....... I ALWAYS ENJOY WATCHING YOU TRAIN, ITS EASY TO SEE WHERE COURTS AND LYNNE GET THEIR DETERMINATION FROM... GOOD GENES
ReplyDeleteWOD 1:
ReplyDelete4+7 Rxd
WOD 2:
5, 4+7, 4, 4, 4= 385 Reps-370 Last Time Fresh
WOD 1: 3+30 & a 1/4 of a gasser R'xd
ReplyDeleteWOD 2: 5+4, 4+9, 4+3, 4+4, 4+7 = 401 reps - R'xd
First WOD was a real gasser, first & last round 32kg KB swing unbroken.
Second WOD: Was without a doubt the HARDEST WOD i have done in a while, i could not have push myself anymore. Makes up for the WOD the night before.
WOD1
ReplyDelete3+30rxd
WOD2
4+3,4,4+3,4,4+3rxd
First time leaving comment. Looks like a good way to follow progress.
WOD 1 - 3+2
ReplyDelete1st round used 24kg KB then next 2 used 20kg KB
WOD 2 - 3+10, 3+2, 3+1, 3+1, 3+2 rx'd
BRUTAL.... last time round i had a few rounds in the 2's my aim was to not get below 3. also last time i used 25kg, happy i did it rx'd this time.