Lifting from now will be posted only up in the gym.
If you are lifting remotely and following our program please contact me and i will email you this block.
This week we are on Week 3 (beginners on week 1) – Individual programs will continue as normal.
Skill / Strength
Back squats 5×5 (4×8) *6×3 build to 90%
Roll quads / ITB bt sets
WOD
Partner WOD – From CF Gosfords Let’s start a riot
100 SDHP total 24/16kg
15 Plate Burpees EACH partner
400m plate run
15 plate Burpees EACH partner
100 OH lunge 20/10kg total
If doing individually, you have 10mins to complete this AMRAP BW squats in time remaining if you get there 
7 comments
CrossFit Base says:
January 21, 2013 at 06:05 (UTC 10 )
Karen 10.41 (mod WOD)
Lee and Jess 12.57
Jordan and jono 14.50
Adz 15.27
Dave 16 (minus lunges)
Mick 16.20
Kelly 20.48 (12kg)
CrossFit Base says:
January 21, 2013 at 06:06 (UTC 10 )
Mick 16.20
Nicole 15.40
CrossFit Base says:
January 21, 2013 at 07:04 (UTC 10 )
Clare 13.48
Jo 15.40 (50 sdhp, 50 lunge)
Pete 16.26
Alex 16mins- 39 lunges (sub weighted row for run)
Andrew 19.52
CrossFit Base says:
January 21, 2013 at 09:31 (UTC 10 )
CM 11.26 ( 50 reps sdhp/lunge)
Michelle 12.45 (50 reps sdhp/lunge)
CrossFit Base says:
January 21, 2013 at 18:39 (UTC 10 )
Bec and Karen 15min
Choc 17.16
Chrispy 18.45
Ev 17.35 (30kg squats, deck squats, 30kg vest run, 30kg best lunges
Adz 15mins (2 oh lunge)
Wilko and Bernie 15.15
Pip 16.20
Ryan 15.23
CrossFit Base says:
January 21, 2013 at 18:39 (UTC 10 )
Stevo 15mins all Burpees
evan says:
January 22, 2013 at 21:57 (UTC 10 )
evan: 20:00 (40 lunges) – 20kb shdp, 10kg plate, 400m unweighted row
patto: 22:50 – 20kg shdp, 400m unweighted row.