Fight Gone Bad – monday 5/10/09
by CrossFit Base on 05/10/09 at 3:00 am
Ian going full ROM in WOD 1 in at the Wounded Warrior Games on Saturday. Congrats to Nic, Ian (doing CF Base very proud) and to all competitors for an outstanding effort!
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.
5 Rounds
1. Wall-ball: 9/6kg 10 ft target. (Reps)
2. Sumo deadlift high-pull: 34/24kg (Reps)
3. Box Jump: 20″ box (Reps)
4. Push-press: 34/24kg pounds (Reps)
5. Row: (Calories)
Compare to 4/4/09
Please note if it is wet outside we will run the WOD at Kylie’s place in Kambah.
Kylie
Oct 5th, 2009
Crazy 6am crew
Ian – 313 shuttle runs 10m, box jump on step
Kirstin – 386 rx
Amie – 302 (box jumps on step)
Great start to the day, first time for Aims and Ian in FGB and first time for Kirstin hitting Rx… well done!!!!
I have a break down of reps and rounds if you are interested to compare it to previous scores.
Sophie Chen
Oct 5th, 2009
Soph: 416 (WB:4kg, SDHP & PP: 16kg, Small Box Jumps)
Nic: 397 (? Kylie, can you please check this; I forgot to write it down) Rxd.
Fight gone very bad! Beautiful start to the day…
Kylie
Oct 5th, 2009
Megan – 434 rx
Alex – 477 (Box jumps on step)
admin
Oct 5th, 2009
Nic – 387 rx
Kylie
Oct 6th, 2009
Did my own little version (being good for a few days to rest the wrist)
5 rounds
Row
MB Thrusters
Deck squats (STUPID IDEA!!!)
Box Jumps
V-Snaps
Total=516 (not reflective to the Rx FGB in regards to scores/reps)
Kylie
Oct 7th, 2009
Tuggeranong Corporate crews
4 rounds completed (half during the HAIL!!!)
loads (Thrusters, SDHP, Box height, Push Press) – 20m shuttle run
Jo – 312 (8kg, 15kg, step, ?)
Allison – 260 (12, 12, box, 10)
Sue – 298 (12, 12, step, ?)
Le – 248 (12, ?, Box, 8kg)
Gisela – 292 (12/8, 8, step, 8 )
David – 210 (20, 15, box, 20)
Ida – 302 (12, 12, box, 12)
Pete – 292 (20, 20, box, 15)
George – 246 (20, 12, box, 10)
Joe – 251 (20, 12, box, 10)
Kylie
Oct 7th, 2009
City 7.30 crew
4 rounds completed
loads (Thrusters, SDHP, Box height, Push Press) – 20m shuttle run
Nalin – 320 (8kg, 20, step, 18)
Vanessa – 370 (5, 10, box, 10)
Andrew – 312 (8, 20, box, 18)
Rich – 310 (20, 10, step, 18)
Ian – 305 (35, 35, box, 35)
Azza – 278 (20, 20, box, 18)
Lewis – 336 (20, 35, box, 10)
Please let me know if any of the loads are wrong… took a guess on a couple.
Kylie
Oct 7th, 2009
Physio chicks
Kerrie – 619
Thrusters – 7kg DB
SDHP 10kg
Step ups – 15
Push press 3 rounds @4kg DBs / crunches 2 rounds
Row (cals)
Deb – 628
Front squat – 7kg DB, last round 10kg DB
SDL – 10kg
Step ups
Crunches
Ride (cals)