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« WOD - Friday, 15/02/2013 | Main | Rest Day - Sunday, 17/02/2013 »

WOD - Saturday, 16/02/2013

Nutrition workshop today at 9am. All welcome to attend. 

"Fight Gone Bad!"

Three rounds for max reps of:
Wall Ball, 20lbs(16lbs)
Sumo Deadlift High Pull, 35kg(25kg)
Box Jump, 24"
Push Press, 35kg(25kg)
Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five minute round from which a one minute rest is allowed before repeating. On the call of "rotate" athletes must move to the next station immediately for the best score. One point is given for each rep, except fot the rower where each calorie is scored as a rep. 

Post score to comments. Log results online (Beyond the Whiteboard)

 

DSC_0812


Posted at 08:00 PM |

Comments

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7:00am

Gregg W 406 rxd
Brent P 396 rxd

Posted by: Gregg | 02/16/2013 at 09:11 AM

8am

Josh B 208 (30kg PP)
Ryan D 279 rxd
Luke R 363 rxd
Andrew R 234 rxd
Matt McK 230 rxd
Priscilla O 194 rxd
Scott L 257 (30kg PP)
Harj S 284 (30kg PP/7kg MB/KB swing)
Terri A 164 (2rds)
Tiaan D 228 (shuttle)
Amy L 201 rxd
Hung D 230 rxd
Dani R 184 (5kg thruster/swing/shuttle/step/8kg press)
Deniel U 216 rxd
Adam R 227 rxd
Alix B 180 (20kg/17"/16kg)
Lauren P 175 (8kg PP/5kg thruster/swing/step)
Juliana R 222 rxd
Steve L 217 rxd
Tim G 192 (20kg)
Matt E 200 (25kg PP)
Peter D 145 (25kg)
Nat P 217 (step)
Adam P 316 rxd
Morgan H 183 rxd
Trevor W 243 rxd
Elyse C 189 (5kg PP/db thruster/step/swing)
Rabbi N 184 rxd
Ben R 223 (swing)
Telina C 219 rxd
Bobby S 215 rxd

Posted by: Doug/Gregg/Brent | 02/16/2013 at 09:19 AM

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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 ”

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