Wednesday, August 27, 2014

Whatsya Bench

(A) Bench Press: 5 Sets of ME @ 3/4 BW


(B) 16min AMRAP
20 x Russian KB Swings: AHAP
10 x Box Jump: 24/20 (Step Down)
20 x Double Unders: (Unbroken)

1 x Minute Recovery @ end of every round


Mitch giving the new chalk storage his stamp of approval 
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7 comments:

  1. AnonymousAugust 27, 2014 at 8:43 PM

    A) 15,15,12,12,14 @30kg
    B) 7 rounds, 20kg KB
    0 - 1:29
    2:29 - 3:56
    4:56 - 6:23
    7:23 - 8:44
    9:44 - 11:07
    12:07 - 13:29
    14:29 - 15:42

    ReplyDelete
  2. Josh MerciecaAugust 28, 2014 at 8:51 AM

    Awesome! We hope use guys are now keeping chalk in its place, and therefore Glenn's "Mood Meter" in the green...lol

    ReplyDelete
    Replies
    1. CrossFit PenrithAugust 28, 2014 at 2:02 PM

      Thanks guys. We truly appreciate you both thinking of us when you made these. It's been nothing but Rainbows & Unicorns at the box since you dropped them down.
      H.C.

      Delete
  3. UnknownAugust 28, 2014 at 11:07 AM

    a) 9,9,8,9,8 @ 36kg

    b) 6 rounds + 15, 16kg KB 20'' Box jumps

    0- 1:47
    2:47 - 4:20
    5:20 - 6:52
    7:52 - 9:24
    10:24 - 12:04
    13:04 - 14:40

    this was fun!

    ReplyDelete
  4. MitchAugust 28, 2014 at 2:36 PM

    A) 25,25,20,20,20 @ 55kg

    B) 7+9 @ 32kg KB & 24" BJ

    0:00 - 1:17 (1:17)
    2:17 - 3:27 (1:10)
    4:27 - 5:40 (1:13)
    6:40 - 7:55 (1:15)
    8:55 - 10:09 (1:14)
    11:09 - 12:26 (1:17)
    13:26 - 14:47 (1:21)
    15:47 - 16:00 (9 KB)

    ReplyDelete
  5. VeronicaAugust 29, 2014 at 8:43 AM

    A) 13, 13, 11, 8 10 @ 43kg, getting better at these.

    B) 20kg KB / 20" BJ
    0.00 - 1.33
    2.33 - 3.56
    4.56 - 6.18
    7.18 - 8.40
    9.40 - 11.11
    12.11 - 13.38
    14.38 - 16.00 (49 reps damn it!, 1 DU off completing the round). The recovery was appreciated.

    ReplyDelete
  6. Nat ForwoodSeptember 1, 2014 at 6:36 AM

    (A) 11, 10, 10, 8, 10 @ 50kg

    ReplyDelete

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