Happy Birthday Gregg Wilson!
Find a 3RM Power Clean in 15 minutes,
Then,
15-12-9 reps for time:
Power Clean, 60kg(40kg)
Ring Dip
Post loads and time to comments. Log results online (Beyond the Whiteboard)
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« WOD - Thursday, 10/01/2013 | Main | WOD - Saturday, 12/01/2013 »
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Fitness in 100 words
- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports ~ Coach Gregg Glassman CEO & Founder of CrossFit ”
6am
Amy L 35 / 5:42 (25kg/band)
Josh B 50 / 7:26 (band dips/40kg)
Jason M
Adam W 91 / 5:23 rxd
Jack M 80 / 7:31 rxd
Phil B Tech / 7:20 (pushup/20kg)
Terri B 47.5 / 5:16 (35kg/band)
Cathy T 47.5 / 5:16 (35kg/band)
Nicola A 42.5 / 7:19 (35kg/band)
Telina C 40 / 6:29 (30kg/band)
Ryan D 80 / 8:08 rxd
Brent P 110 / 3:28 rxd
Sarah K 41 / 7:17 (25kg/pu)
Jeremy K 77.5 / 7:30 (band)
Bobby S 77.5 / 7:57 rxd
Nat P 47.5 / 7:07 (band dip)
Matt E 45 / 8:56 (band dips / 40kg)
Ernie R 85 / 5:59 (band dips)
An H 45 / 9:02 (band dip)
Heidi R 25 / 4:49 (20kg/bench dips)
Matt G 90 / 7:07 (60/pushups)
Posted by: Gregg/Cathy | 01/11/2013 at 07:20 AM
6am
Nat P 47.5 / 7:07 (band dip)
Posted by: Gregg/Cathy | 01/11/2013 at 07:22 AM
6am
Amanda H 40 / 7:42 (30kg/band dip)
9:15am
Patrick M 90 / 5:16 rxd
Scott L 55 / 6:48 (40kg)
Dan H 50 / 11:21 (30kg)
Mark B 95 / 3:38 rxd
Anthea C 80 / 6:20 (band dip)
Alisha D 38.5 / 6:00 (25kg/bench dip)
Posted by: Gregg/Cathy | 01/11/2013 at 10:14 AM
11am
Gregg W 100kg / 2:49 rxd
Cathy H 52.5kg / 7:30 (band)
Posted by: Gregg | 01/11/2013 at 11:18 AM
Luke R
100kg / 4:12
Posted by: Luke r | 01/11/2013 at 04:39 PM
5pm
Ben K 85/5:287 rxd
Tiaan D 70/3:10 rxd
Linda W 52.5/9:32 (30kg)
David T 52.5/8:24 (band/40kg)
Mick L 90/6:40 rxd
Lachlan H 72.5/7:15 (50kg)
Deniel U 70/6:21(50kg)
Tamara G 42.5/8:32(bench/30kg)
Trevor W 60/10:59 (band/50kg)
Jay L 82.5/4:52 rxd
Posted by: Brent/Cathy | 01/11/2013 at 06:04 PM
6:15pm
Mark D 100/3:10 rxd
Danielle O 50/7:54 rxd
Sean A 85/6:09 (50kg)
Terri A 40/7:44 (band/30kg)
Alix B 22.5/5:02 (15kg/bench)
Ben R 60/9:30 (50kg)
Jimmy L 100/9:08 (band)
Adam P 80/4:40 rxd
Michelle M 22.5/6:54 (bench/15kg)
Mary Rose M 25/7:54 (bench PU/15kg)
Matt B 60/4:30 (40kg)
Posted by: Brent/Cathy | 01/11/2013 at 07:17 PM