Bench Press
2-2-2-2-2
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1000m Row Time Trial
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- “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
Bobby S 70-85kg/3:41
Jason M 72.5kg across/3:19
Telina C 37.5-40kg/3:56
Sandy M 90-95kg/3:36
Amy L 35-37.5kg/4:40
Josh B 55-60kg/3:36
Susanna H 30-37.5kg/4:26
Damian M 80-85kg/3:34
Matt G 120-140
Cathy T 55-60kg/4:32
Preet J 85-87.5kg/4:06
Matt E 40-55kg/3:31
Ryan D 80kg across/3:39
Simon D 70kg across/4:03
Nicola A 37.5-40kg/4:14
Nat P 32.5kg across/4:09
Juliana R 32.5-35kg/4:03
Mark B 100-102.5kg/3:24
Adam W 115-122.5kg/3:08
Adam R 50-85kg/3:29
Ernie R 110-112.5kg/3:47
Deniel U 80kg across 3:35
Intro 2:
Tim G
Posted by: Gregg/Jonnie/Brent | 01/24/2013 at 07:10 AM
8am
Yesterday's WOD
Gregg W 10:21 rxd (Bar MU's). BP 90kg across
Jonnie L DNF 20:30 (-3 BMU). BP 120-127.5kg
Brent P BS 120-130kg. BP 120-125kg
Posted by: Gregg W | 01/24/2013 at 09:05 AM
9:15am
Tamara G 32.5-35kg / 4:31
Beth O 35-37.5kg / 4:07
Scott L 55-60kg / 3:45
Matt J 70-75kg / 3:25
David T 70-80kg / 3:50
Posted by: Gregg/Mick | 01/24/2013 at 10:12 AM
5pm
Sarah Z 14:39 mod / 1:58 (500m)
Amanda P 37.5-40kg (3's) / 4:32
Jack M 60-65kg / 3:34
Tiaan D 110-117.5kg / 3:20
Drew H 75-80kg / 3:34
Sahim S 80-90kg / 3:32
Ben R 60-65kg / 3:48
Matt B 80kg across / 3:33
Doug A 100-110kg / 3:12
Posted by: Gregg/Brent | 01/24/2013 at 06:02 PM
6:15pm
Ben K 90-92.5kg / 3:16
Terri B 37.5-45kg / 3:55
Luke R 105-112.5kg / 3:04
An H 35-37.5kg / 4:24
Ben R 100kg across / 3:21
Harj S 60kg across / 4:14
Jimmy L 110kg across / 3:39
Anthea C 75kg across / 3:37
*Fastest time of the day, 3:04... Luke R!!!
Posted by: Gregg/Jonnie | 01/24/2013 at 07:13 PM