CrossFit Penrith. Most experienced CrossFit Facility in the Penrith, Nepean and Lower Mountains

Saturday, March 13, 2010

13/3/2010

WOD 5 Rounds

21 KB Swings 24/16kg

15 SDHP 40/30KG

9 Ring Dips

400m Run

Skills

Any remaining time

Friday, March 12, 2010

Heres the deal:
You are in Westfield Plaza on your lunch break when you feel the floor start to move under you. You think "Could this be an earthquake" at the same time the evacuation siren sounds. By now the walls are starting to collapse & its time to evaquate ASAP.
Upon meeting at the evacuation point you hear that the Fire & Rescue are 2 hours away. You picture all the trapped people inside & decide to go back in & rescue as many people as you can.

I-Evacuation
25 Box Jumps (Men over the box) (Females on)
1 Full Ladder
II-Uncover Trapped People
5 Rounds/3 Rounds
15 Deadlifts
12 Hang Power Clean
9 Push Press
*Beginner 22kg/ Light 30kg/ Medium 50kg/ Heavy 80kg
Choose between the 4 different weighted bars for various lifts (aim is to use the one bar)
*Limited bars will be on offer so maintain composure & deal with whatever situation you encounter.
III-Rescue The Injured
5 Rounds/3 Rounds
5 Push-Ups
10 Weighted Step-Ups 20/10kg
15 Squats
IV-Carry to Safety
200m Farmers Walk 48/32kg

Reports come through that aftershocks are predicted, so it is crucial to work as fast as possible. The aim is to start phase IV within 35min & carry any injured to safety in under 50min.

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