For time:
500m Row
50 Wall Ball, 20lbs(16lbs)
40 KB swings, 24kg(16kg)
30 Burpees
20 DB hang squat cleans, 20kg(15kg)
10 Handstand Pushups
800m Run
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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
Josh B 24:36 (16kg/15kg/ring PU)
Nicola A 20:13 (10kg)
Vic R 25:21 rxd
Matt G 23:47 (15kg/pike PU)
Fran W 21:28 (12.5kg press)
Ernie R 24:13 (pike PU)
Amy L 25:58 (8kg/pike PU)
Amanda H 22:38 (8kg/preggers burps)
Posted by: Gregg | 01/02/2013 at 07:17 AM
9:15am
Sam W 25:39 (20kg/10kg/PU)
Scott L 23:51 (12.5kg/pike PU)
Beth O 22:59 (8kg)
Anthea C 23:06 rxd
Dan L 22:37 rxd
An H 22:50 (12.5kg/ab mat)
Posted by: Gregg/Brent | 01/02/2013 at 10:21 AM
11am
Doug A 14:23 rxd
Gregg W 13:53 rxd
Brent P 17:30 rxd
Posted by: Gregg | 01/02/2013 at 04:44 PM
5pm
Damian M 25:39 (12.5kg/pike)
Andrew R 25:47 (12.5kg/pike)
Liam R 22:26 (16kg/10kg/pike)
Jason J 23:58 (20kg/15kg/pike)
Cathy H 20:08 rxd
Erin D 20:48 (pike/8kg)
Sarah Z 27:29 (mod)
Brendan J 27:13 rxd
Blake A DNF
David T 26:32 (20kg/15kg/pike)
Posted by: Gregg/brent | 01/02/2013 at 06:10 PM
6:15pm
Sean A 17:56 (HPC/PP/12.5kg/pike)
Terri A 18:37 (PP/Press/HPC/8kg)
Danielle O 22:30 rxd
Sahim S 21:04 (pike)
Preet J 22:10 (16kg/pike/12.5kg)
Rabbie N 23:00 (15kg/10kg db/pp)
Jimmy L 25:30 (15kg/pike)
Mary Rose M 24:20 (th/pushups/3kg)
Michelle M 25:18 (PP/HPC)
Terri B 22:13 (8kg/pike)
Ben K 19:23 rxd
Deniel U 20:24 (pike)
Dan H 24:32 (20kg/10kg db/pike)
Alix B 28:44 (5kg mb/8kg kb/pushups)
Adam P 19:24 rxd
Sarah K 20:41 (8kg/pike)
Jeremy K 19:27 (1abmat)
Ben R 31:22 rxd
Posted by: Gregg/Cathy | 01/02/2013 at 07:39 PM