3 rounds for time:
15 OH Squats, 50kg(35kg)
250m Run
15 GHD Situps
250m Run
Post time to comments. Log results online (Beyond the Whiteboard)
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« WOD - Wednesday, 13/02/2013 | Main | WOD - Friday, 15/02/2013 »
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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
Jason M 13:17 (35kg)
Sam W 15:44 (tech/v-up)
Damian M 14:44 (15kg/T2B)
Amy L 18:46 (25kg/v-ups)
Susanna H 16:10 (BroomStick/sit)
Adam W 14:42 rxd
Ryan D 12:32 (35kg/v-ups)
Priscilla O 16:15 (15kg/sit)
Mark B 13:07 rxd
Lauren P 18:31 (tech/sit)
Steve P 18:23 (20kg/sit)
Telina C 18:40 (25kg/30 sit)
Adam R 13:59 (20kg/v-ups)
Nat P 16:31 (row/10 reps)
Vic R 15:18 (40kg/v-ups)
Juliana R 13:46 (15kg/sit)
Deniel U 14:51 (40kg/v-ups)
Intro #4
Luke N
Kim H
Scott E
Posted by: Doug/Gregg/Jonnie | 02/14/2013 at 07:11 AM
7:30am
Doug A 11:40 rxd
Gregg W 10:40 rxd
Brent P 11:56 rxd
Posted by: Gregg | 02/14/2013 at 08:07 AM
9:15am
Scott L 18:45 (30kg/Half GHD)
Danielle M 17:11 (tech/30 sit)
Matt J 15:20 (30kg FS/30 sit)
Tamara G 19:43 (20kg/v-ups)
Dan L 17:18 rxd
Maria C 19:00 (15kg/30 sit)
Posted by: Gregg/Brent | 02/14/2013 at 10:16 AM
6:15pm
Al S 16:30 (broom/row/situps)
Ben R 15:46 (20kg 1/2 GHD)
Harj S 14:44 (tech/situps)
Patrick M 14:40 rxd
Bobby S 13:56 (40kg)
Jimmy L 15:47 (30kg/30 situps)
Michelle M 16:57 (tech/situps)
Josh B 13:20 (15kg/v-ups)
Posted by: Brent/Johnnie | 02/14/2013 at 07:15 PM
5pm
Ernie R 15:34 (v-ups)
Alisha D 19:39 (15kg/v-ups)
Dani R 20:00 (20kg front squat/situps)
Lance R 13:06 (20kg/v-ups)
Matt Mc 15:45 (20kg/v-ups/10reps)
Sarah Z 19:40 (mod)
Andrew R 14:23 (30kg/v-ups)
Liam R 12:44 (20kg/v-ups)
Hung D 15:00 (40kg/v-ups)
An H 18:02 (25kg/30 situps)
Posted by: Gregg/Brent | 02/14/2013 at 08:34 PM