3 rounds for time:
50 Squats
7 Muscle ups
10 Hang Power Snatch, 60kg(40kg)
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« WOD - Tuesday, 22/01/2013 | Main | WOD - Thursday, 24/01/2013 »
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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
Adam W 12:26 (#1)
Josh B 15:54 (30kg/#1)
Jason M 11:25 (40kg/#1)
Damian M 15:33 (4mu/30kg)
Sandy M 12:28 (#1/45kg)
Amy L 14:58 (band pu/22.5kg)
Cathy T 12:10 (ring dips/25kg)
Priscilla O 15:43 (band/22.5kg)
Matt G 14:51 (#1)
Ryan D 10:25 (#3/HPC)
Simon D 10:30 (#1/30kg)
Mark B 20:13 (55kg)
Matt E 15:02 (#2/25kg)
Adam R 14:08 (#2,/30kg)
Telina C 12:11 (#2/25kg)
Deniel U 13:04 (#1,pull-up/40kg)
Nat P 12:57 (#3,band/22.5kg)
Ernie R 15:19 (#3,band)
Sarah K 12:59 (#2/25kg)
Jeremy K 11:32 (#1/40kg)
Pat Mc 17:09 rxd
Juliana R 9:45 (#4/20kg)
Vic R 11:56 (#1/30kg)
scaling,
#1 Chest-to-bar Pull ups
#2 Ring dips
#3 Band Pull-ups
#4 Bench Push-ups
Posted by: Gregg/Mick | 01/23/2013 at 07:14 AM
Josh B, 1st Muscle Up!!!!!!
The hard work is paying off.
Posted by: Gregg | 01/23/2013 at 07:15 AM
9:15am
Scott L 21:23 (40kg)
Linda W 13:48 (#1/25kg)
Blake A 17:00 (#2/1arm db)
Liam R 18:40 (#1/25kg)
Matt J 17:34 (#2 band/40kg)
Alisha D 18:38 (#1 band/17.5kg)
Amanda H 14:00 (#2 band/20kg)
Tamara G 16:54 (#4/20kg)
Trevor W 15:43 (#1/40kg)
An H 15:45 (#2 band/25kg)
Lachlan H 19:20 (45kg)
Posted by: Gregg/Brent | 01/23/2013 at 10:22 AM
5pm
Tiaan D 11:29 (50kg)
Jay L 13:26 (40kg)
Drew H 13:04 (Rd/35kg)
Jason J 11:23 (CTB/60kg DL)
David T 13:10 (80kg DL/15 situps)
Katie B 14:10 (band pu/15kg)
Ben R 15:30 (20kg/band RD)
Bobby S 12:39 (40kg/CTB)
Beth O 17:50 (20kg/band RD)
Sahim S 16:02 (50kg/CTB)
Doug A 10:45 rxd
6:15pm
Alix B 16:36 (15kg/pushups)
Allistar P 16:43 (30 sq/db snatch/RR)
Elyse C 16:43 (30 assisted sq/bench pu/db snatch)
Sean A 13:09 (40kg)
Ben R 13:36 (40kg/dips)
Peter D 18:35 (20kg/band pulls)
Michelle M 17:53 (15kg/pushups)
Harj S 13:20 (15kg/band dip)
Jimmy L 13:02 (band dip/50kg)
Intro
Tamika W
Matthew M
Lance R
Richard B
Posted by: Gregg/Cathy/Brent | 01/23/2013 at 07:27 PM
mr pat the only rxd of the day! excluding douggie....Well done bro!
Posted by: ben | 01/23/2013 at 08:13 PM