16/12/2010

Our brothers at CFS during the TEAM wod at TOP DOG 2

Strength
Front Squat + Jerk 5-5-5-5-5
(5 Front Squats & 1 Jerk)

WOD 4 Rounds
Run 200m
15 Wall Ball

Within 90 seconds of finishing, complete MAX reps Pull Ups

Stabilization
Max Hover
Max Handstand Hold

Post loads/time to comments

15/12/2010

J.C.

Strength
Snatch
80%x3, 85%x3, 90%x3

WOD
21-18-15-12-9-6-3 reps for time of
Box jumps(m24"/w20")
Double unders
Knees to Elbows

Mobilization
Iron out any creases

14/12/2010

Congratulations to TOP DOGS, Ben Perrin, Philippa Robinson, Graeme Beath & Lynne Knapman. Each recieved 1 of 4 TOP DOG rings in existence. We got these custom designed & made. Enjoy & wear proud "TOP DOGS" you earnt it!

Skills
Double Unders
Rope Climbs & Progressions

WOD 12min AMRAP
7 Deadlifts 80/50
14 KB Swings 24/16
5-10-15 Shuttle Run

Mobilization
Foam roll

Top Dog

Top Dog has been run & won. Full results will be up later this week. I hope everyone had a good time. We took a big step this year by including individuals (Masters) & Teams all in the one event. We plan on having next year at the same venue but under lights to escape some of the summer heat.

I want to say a thank you to all the Athletes that put it on the line today & real big thank you to all the people that helped make this day roll on. Everyone of them was what made the day run like it did, theres too many to mention. It makes me real proud to say that im Head Coach of CFP.

Glenn Mitchell

UPDATE - TOP DOG 2

Confirming all details for our upcoming spectacular tomorrow:

N WODS 1 and 2 will be held at Jamison Park Netball Complex, Cnr Batt Street and York Road, South Penrith

N Registrations are from 7.30am - 8.30am

N 1st WOD kicks off at 9.00am sharp ¿

N 3rd WOD will be held at CrossFit Penrith, approx 300 metres from the Netball Complex. There will be 30 minutes (between 12.30pm and 1.00pm to pack up and head to CFP)

N Lunch is not provided, please ensure you have adequate food. There is a Cafe across the road, Gloria Jeans/Coles approx 1km away

N Tomorrow is going to be a warm and sunny day, pleasure ensure you have adequate shade, sunscreen and water

N Finish will be approx 2.30pm