7 rounds for time:
5 Handstand Pushups
10 Burpees
15 KB Swings, 24kg(16kg)
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« WOD - Thursday, 28/02/2013 | Main | 2013 CrossFit Games Open Explained »
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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 18:40 (10kg DB/20kg KB)
Amy L 18:23 (8kg DB/16kg KB)
Jason M 16:31 (Ring pu/russian)
Damian M 13:40 (pull/push/lunge)
Susanna H 15:47 (12kg KB/5kg DB)
Ryan D 19:07 (abmat)
Jack M 16:53 rxd
Bindi F 12:11 (5kg DB/12kg KB)
Telina C 17:58 (abmat)
Justin E 23:20 (16kg KB Snatch)
Amanda H 13:46 (8kg DB)
Cathy T 14:44 (ring pu/squat)
Deniel U 18:50 (12.5kg DB)
Matt E 18:49 (8kg DB/20kg KB)
Ernie R 20:00 (ring pu)
Vic R 21:20 (3 HSPU)
Posted by: Doug A | 03/01/2013 at 07:23 AM
9:15am
Steve K 17:41 rxd
Scott L 20:52 rxd
Linda W 16:07 rxd
An H 17:02 (abmat)
Kim H 18:41 (3kg OH/12kb sw)
Maria C 18:36 (8kg/russian)
Posted by: Brent | 03/01/2013 at 10:22 AM
4pm
Brent P 13:28 rxd
5pm
Jeremy K 20:25 (3 HSPU)
Simon Z 18:03 (12.5kg db press)
Sarah Z 20:13 (8kg db press/12kg swing/PB)
Matt Mc 19:09 (3 HSPU/1 abmat)
Matt B 16:30 (3 HSPU/2 abmat)
Tiaan D 8:05 (BJ)
Tim G 17:05 (8kg db press/16kg swing)
Michelle M 22:50 (5kg db press/12kg swing)
Amanda P 19:59 (8kg db press/12kg swing)
Andrew R 16:31 (10kg db press/20kg swing)
Nat S 20:38 (3kg db press/8kg swing)
Priscilla O 12:59 (sit ups/8kg db press)
Luke R 12:57 rxd
Elyse C 18:07 (3kg db press/12kg swing)
Alistair P 18:50 (8kg db press/16kg swing)
Shannon Mc 18:42 (1 ab mat)
Mary-Rose M 12:20 (5kg db press/8kg swing)
Sam T 20:45 (3 HSPU/1 ab mat)
Posted by: Gregg/Brent | 03/01/2013 at 06:10 PM
6:15pm
Danielle O 18:21 (1 ab mat)
Dani R 16:13 (5kg db/12kg russian)
Bobby S 19:44 (15kg db)
Danny G 18:43 (10kg db)
Anthea C 15:02 (10kg db)
Adam T 22:15 (15kg db)
Patrick Mc 14:45 rxd
Ben R 19:51 (1 abmat)
Steve P 16:01 (10kg db/20kg russian)
Carly S 16:40 (5kg db/12kg russian)
Adam W 20:03 rxd
Posted by: Gregg/Brent | 03/01/2013 at 07:19 PM