21/7/2010

Megan Smith (right) finished 2nd at Top Dog Games and 35th in the World. Well done Megan

SKILLS 15min
Muscle ups/Transition/Dips
HSPU/Handstand holds

WOD
Tillman (Courtesy CrossFit Football)
7 Rounds for time;
7 Deadlifts 140/100kg
1 Full Gasser
15 Pull-Ups
*Rest 45 seconds between rounds

Compare http://crossfitpenrith.blogspot.com/2009/11/tillman.html

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20/7/2010

Top 3 spots Female/Male. Well done Xena and Shane Hodgins on top spots.

WOD
"Karen"
150 Wall Balls for time

Strength
Push Jerk (Deload)
5-5-5
1st working set @ 40% 1rm
2nd working set @ 50% 1rm
3rd working set @ 60% 1rm
Push Press
5-3-1
1st working set @75% 1rm
2nd working set @ 85% 1rm
3rd working set @ 95% 1rm

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19/7/2010

Chad"Top Dog"Mackay finished 1st at Top Dog Games and 12th in the World. Well done Chad

Skills 20 min
Work on one weakness + one thing your good at.

WOD 4 Rounds
5 Power Clean @ 75% 1rm
50 Double Under

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17/7/2010

CFP Sleepover. Live streaming of the Games and some keen CFP CrossFitters

Strength/Skills
Catch a missed session

WOD 5 Rounds
100m sprint
15 Squats
20 Situps
30 Pushups

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16/7/2010

There is a new sheriff in town H.C

Strength
Deadlift
3-3-3(or more)
1st Working set @80% 1rm
2nd Working set @ 85% 1rm
3rd Working set @ 90% 1rm

WOD 15 Min AMRAP
5 Snatch (Squat or Power) 60/45
7 Box Jumps
10 Abmat Sit Ups

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