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Friday 11/1/13

6am crew getting their double unders on


EMOM for 12mins
3 step clean – 2 x flat foot pull + clean (sit in bottom 3 sec)

WOD
20-10-20-10 (20-10-15-5) for time
Pull ups *CTB (ring rows)[half reps ring rows]
Row (cals) or run 400m, 300m, 200m, 50m
BW squats * jump lunges EL

* finisher 7 x rope climbs

2 comments

  1. BJ says:

    January 11, 2013 at 08:15 (UTC 10 )

    LAST CHANCE TO REGISTER FOR CROSSFIT GOSFORD’S – ‘LET’S START A RIOT’ EVENT!!!

    I think today is the last day that you can register so get on the website and register today!!! The event is next Sunday 20th Jan and will be a great Event to start off 2013!!

    Don’t think that you are ‘not ready’ or ‘not good enough’ or ‘not sure if you should compete’, etc. These competitions are a lot of fun, hardwork of course but just like at Base – what WOD isn’t hardwork??? It is a great way to meet new people, see new sights, train/compete in a new enironment and you will be representing BASE!!!

    Don’t think about it – register now! :-)
    BJ

  2. Kylie says:

    May 16, 2013 at 17:07 (UTC 10 )

    Karen N 12.32 row(ring rows)
    Lee 13.58 running,(pack reps pull ups)
    Chris G 19.49 (10kg mb slams sub run)
    Nicole 11.39 (ring rows) run
    Clare 12.53 
    BJ 12.05*row
    Will 14.27 (*ctb)
    Ian 12.16 *with 2xsquats 
    Ryan 11.29 (*lunge run)
    Adz 13.19*
    Jess 13.37 ring rows, run
    Jonno 12.27 (20/10/20/10 sdl 24kg+hollow rocks sub pull ups) run
    Mick 11.56 Rx run
    Alyce 13.20 (some extra running ring rows)
    Andrew 10.46 Rx run

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