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Wednesday 6/2/13

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Skill/Strength
Deadlift 4×8 *DL lift every 2mins – 5,4,3,2,1,1
Push up + rotation 4×4/4
Handstand practice
WOD:
10 x 100m row sprints
1min rest

Extras 5.30pm
A spin from State of Origin Final WOD
For Time (15min Cap);
Sprint 100m
Do 1 burpee box jump row
10 Tyre flips
5 Toes through rings Muscle up (10 x TTB)
20 Back Sqt 60/50kg
3 Toes through rings Muscle up (10 x TTB)
20 Front Sqts 5040kg
1 Toes through rings Muscle up (5 TTB)
20 Over head sqts 40/30kg
5 Handstand Push ups
100m sprint

5 comments

  1. BJ says:

    February 6, 2013 at 14:54 (UTC 10 )

    RUMOR HAS IT THAT CROSSFIT BASE DETACHMENT TINDAL HAS REGISTERED FOR THE OPEN GAMES WODS!!!!!

    YAY EVAN!!!! :-)

  2. Clare says:

    February 7, 2013 at 06:49 (UTC 10 )

    Awesome video!! Choc, that was amazing!! Well done you! :-)

  3. pip says:

    February 7, 2013 at 14:01 (UTC 10 )

    The man…chocster!!

  4. Anonymous says:

    February 13, 2013 at 04:44 (UTC 10 )

    Extras

    Wilko 15min (minus run) 2 abmat, hspu, ttb
    Lee (13.45) toes thru rings, Rx weight for back/front squats, 25kg OHS, 2xabmat for hspu
    Kez (13.36) t2b, 35/25/20kg, 2abmat hspu
    Ev 10:19 t2ring, 20kgohs, 10 yoga dog PU
    Jess 11:59 (RX weights, 5-3-1 KTE)
    Adam 9:34 RX
    Adam k ttb 15.55 min
    Chrispy 14:07 Rx

  5. kylie@crossfitbase.com.au says:

    February 13, 2013 at 04:45 (UTC 10 )

    Extras

    Wilko 15min (minus run) 2 abmat, hspu, ttb
    Lee (13.45) toes thru rings, Rx weight for back/front squats, 25kg OHS, 2xabmat for hspu
    Kez (13.36) t2b, 35/25/20kg, 2abmat hspu
    Ev 10:19 t2ring, 20kgohs, 10 yoga dog PU
    Jess 11:59 (RX weights, 5-3-1 KTE)
    Adam 9:34 RX
    Adam k ttb 15.55 min
    Chrispy 14:07 Rx

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