15 minutes to establish a 5RM back squat
Then,
21-15-9 reps for time:
Back Squat, 60kg(40kg)
Ring Row, (feet elevated onto box)
Post loads and time to comments. Log results online (Beyond the Whiteboard)
CrossFit Rocks
Join Our Club
Contact
- **New address**
19 Benronalds Street, Seventeen Mile Rocks, Brisbane, QLD, 4073E: info@crossfitrocks.com
P: 07 3376 1398
M: 0439 781 732
Search Engine
- Loading
The CrossFit Journal
CrossFit Kids Rock
« WOD - Thursday, 17/01/2013 | Main | WOD - Saturday, 19/01/2013 »
Comments
You can follow this conversation by subscribing to the comment feed for this post.
Verify your Comment
Previewing your Comment
This is only a preview. Your comment has not yet been posted.
Your comment could not be posted. Error type:
Your comment has been posted. Post another comment
As a final step before posting your comment, enter the letters and numbers you see in the image below. This prevents automated programs from posting comments.
Having trouble reading this image? View an alternate.
Upcoming Events
- July 6th & 7th 2013
- June 8th & 9th *SOLD OUT*
CrossFit Games
Info from CrossFit.com
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
Jason M 90kg / 15:04 (FS)
Damian M 50kg / 13:40 (30kg/dec)
Amy L 50kg / 11:50 (30kg/RR)
Josh B 50kg / 13:40 (30kg/dec)
Scott L 75kg / 7:36 (40kg)
Priscilla O 50kg / 10:29 (30kg/RR)
Adam W 107.5kg / 9:19 rxd
Mark B 125kg (3rm) / 4:56 rxd
Nicola A 52.5kg / 9:04 (30kg)
Telina C 55kg / 11:20 (30kg/RR)
Ryan D 105kg / 7:12 rxd
Cathy T 52.5kg / 11:59 (30kg/dec)
Matt G 107.5kg / 10:23 rxd
Matt E 50kg / 13:01 (30kg/dec)
Ernie R 130kg / 7:17 rxd
Heidi R 50kg / 8:20 (25kg/RR)
Posted by: Gregg/Cathy | 01/18/2013 at 07:21 AM
9:15am
Brent P 125kg / 5:40 rxd
Dan L 115kg / 7:57 rxd
Linda W 42.5kg / 10:24 (25kg)
Patrick Mc 101 kg / 5:50 rxd
Matt J 65kg / 10:13 (air sq)
David T 95kg / 10:27 (50kg)
Dan H 70kg / 13:09 (40kg)
Simon D 65kg / 6:44 (air sq)
An H 57.5kg / 10:54 (30kg)
Posted by: Gregg/Cathy | 01/18/2013 at 10:24 AM
10:30am
"JT"
Gregg W 11:27 rxd
Posted by: Gregg | 01/18/2013 at 11:00 AM
5pm
Danielle O 70kg/7:53 rxd
Jack M 125/8:29 rxd
Deniel U 100/8:10 (50kg)
Liam R 55/8:49 (40kg)
Blake A 45/9:02 (30kg fs)
Jeremy B 80/8:47 (40kg)
Tiaan D 100/5:10 rxd
Alisha D 35/8:12 (20/rr)
Jay L 120/6:45 rxd
Juliana R 55/7:48 (30kg/rr)
Jason J 85/9:45 (45kg)
Lachlan H 80/6:19 (40kg)
Brendan J 100/9:27 rxd
Hung D 105/9:36 (50kg)
Posted by: Gregg/Brent | 01/18/2013 at 05:56 PM
6pm
Ben K 110/5:28 rxd
Terri B 40/12:03 (25kg)
Anthea C 100/6:51 rxd
Mark D 120/5:41 rxd
Sean A 100/11:29 rxd
Terri A 25 (press)/6:56 (20kg press)
Alix B 27.5/9:59 (15kg/rr)
Jimmy L 120/12:00 rxd
Ben R 95/9:58 (50kg)
Bobby S 85/11:00 (50kg)
Harj S 30kg/13:24 (25kg)
Mary rose M 27.5/10:17 (15kg/rr)
Michelle M 20/10:30 (15kg/rr)
Peter D 40/12:45 (25kg/rr)
Sarah K 42.5/7:28 (25kg/rr)
Jeremy K 105/9:31 rxd
Morgan H 52.5/6:59 (fsquat 25kg)
Rabbie N 110/11:29 (rr)
Posted by: Gregg/Brent | 01/18/2013 at 07:25 PM