13/12/2009

Chloe Dawg

WOD

5 rounds of

Max reps push Ups then run 400m

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Veronica's Revenge

Kate & Paige between WOD's

WOD

For Time
Run 800m
3 Rounds of;
10 B/W Deadlift
20 KB Swings 24kg/16kg
30 Push-Ups
Run 800m

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11/12/2009

Skills 20min

Skipping/Double Unders

Handstand holds/HSPU

Muscle Up Transition/Muscle Up

(Choose any or all of these to work on)

WOD

For time:

21 Thrusters 40/30kg

400m run

21 Ring dips

15 Thrusters

400m run

15 Ring dips

9 Thrusters

400m run

9 Ring dips

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Rest Day

Mondays recovery session

At CFP

Strength
Front Squat
5,5,5,3

WOD 5 Rounds
100m run
9 Burpees
100m run
9 KB Swings 24kg/16kg

Compare http://crossfitpenrith.blogspot.com/2009/06/front-squat.html#comments

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TOP DOG GAMES RESULTS ARE IN!

All scaled WOD's have equal ranking.
No shows have a 50 point loading.

Male Results & Rankings
Female Results & Rankings
All Results & Rankings
*These rankings are the results after WOD nbr 1&2. The top 5 shootout results were.

Female,
1) Antonietta Mansillo
2) Megan Smith
3) Sheree Kuklinski
4) Veronica Mifsud
5) Kiarra Dodd

Male
1) Chad Mackay
2) Dieter Roose
3) Kam Ahmad
4) Ben Perrin
5) Shane Richards