9/12/2009

TOP DOG Antonietta Mansillo

2nd Megan Smith

3rd Sheree Kucklinski

Strength

Push-Jerk

3,3,3

WOD 4Rounds

9 Push-Press 60kg/40kg

15 KTE (Knees to elbows)

21 Box Jumps

200m run

Compare http://crossfitpenrith.blogspot.com/2009/07/rest-day_23.html#comments

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TOP DOG RESULTS

Results will be able to be posted in full within a couple of days.. Thank you in advance for your patience

8/12/2009

Chad "TOP DOG" Mackay & our J.C in the Top 5 shootout

Strength

Snatch Balance

5,5,5

WOD

HELEN

3Rounds for time

400m run

21 KB Swings

12 Pull-Ups

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Recovery Session

Calm before the storm

Please note; There is no session at the box tonight. The 6pm session is a recovery session at Penrith pools.

What was "YOUR" highlight of the day yesterday???

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TOP DOG GAMES

WOD 1
5 Rounds
5 Deadlift 120/80kg
10 Burpee
Then
400m run


WOD 2 AMRAP 10min
15 Chest to bar (for males) Chin to female
12 Ring Dips
9 KB Swings 32/24kg


WOD 3 (TOP 5 SHOOTOUT)
Females= 1750kg Anyway from ground to overhead
Males= 2500kg Anyway from ground to overhead




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