Teaching them young, clean and jerk a slide anyone??
Good luck to our 2 CrossFit Gosford competitors tomorrow – BJ and WIll. Go hard guys, have fun!!
Lifting 7.30-9am
As Thursday am
WOD
WOD ,thank you to CF Unreal for the WOD
AMRAP 20minutes
“Cindy” modified
1 x deadlift 100/70kg (scale as needed)
5 x pull-ups
10 x push-ups /or 5 x dips
15 x air squats /or 5 x burpees
You can substitute the dips for push-ups and burpees for squats on any round and revert back on the next round, but must complete all of that exercise that round so you may not do half burpees and half squats on any round.
Compare to 5/10/2011
RIOT guys- rest day
1 comment
CrossFit Base says:
January 19, 2013 at 13:13 (UTC 10 )
Adam K 9+11 rx
Nicola 10+3 (45kg)
Chrispy 16+1
Simon 9+11 (50kg, red band)
Clare 12+10
Jonno 6 + 17 (DL 60kg – Sit ups sub pull ups)
Ryan 15 + 31 rx
Dave 7 + 10 80kg DL
Bernie 13
Michelle 11+3
Jess 10 + 4 (red band PU, toe push ups, 70kg)
Ev’s Mod Wod (1Kb Dead Lift @ 48, 5 sit ups, 10 Lunges, 15 Squats) 18+1+1
Nyree Mod (Alternating 15 squats/5 Becs Burpees) 14+1+1
Lee 10+13
Pip 10 +10 (band/jumping, knees)
Kez 10 +8 (band/jumping, knees)
Adam 16 +6
Karen 7+26 (bluband p/ups, ecc push ups, situps)
Kelly 10 + 2 ( 50kg DL, banded Pull ups)