Friday 12/3/10
by CrossFit Base on 11/03/10 at 5:16 am
Bill smashing out Fight gone bad on monday
For Time
20 Burpee
20 1 arm KB press(10 each side)
30 SDHP
30 KB O’Head Walking lunges(each leg)
20 KB Snatch (10 each side)
20 Butterfly sit-ups
Every Minute on the minute complete 10 KB Swings
Sophie
Mar 12th, 2010
Hey Kylie, can we do the following WOD at some point in time? It’s from CrossFit Unreal.
“Cindy” modified
Metcon: 1 x deadlift (100/70kg), 5 x pull-ups, 10 x push-ups /or 5 x dips, 15 x air squats /or 5 x burpees: AMRAP 20minutes
Core: 100 scoop rocks add 10 for every break in the 100
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.
Soph
Mar 12th, 2010
Touch down, clean PR 35kg
(Nic got a 70kg Snatch (not too heavy; pr is 77.5kg) a 100kg C&J (pr+5kg), and a 120kg FS (pr+10kg))
CrossFit Base
Mar 12th, 2010
Hey guys, that sounds good! Will have to give that WOD a shot sometime soon.
Nice work with the PR’s too… killing it this week!!!
CrossFit Base
Mar 12th, 2010
Anne-Maree – 17.02
Donna – 17.57
Clare – 18.02
Jo – 18.34
Kylie – 13.40
(swings 16kg / press 12kg / SDHP 24kg / Lunge12kg / snatch 12kg)
Bel – 15.50
(swings 16/12kg / press 8kg / SDHP 16kg / Lunge 8kg / snatch 12kg)
CrossFit Base
Mar 19th, 2010
BJ 8kgs 12kgs Swings 16.26
Bill 8kg lunge 12kgs swings 16.40
Tara 8 kgs lunges 17.47
Paul No lunges 18.30
Geoff 16.12
CrossFit Base
Mar 20th, 2010
BLL guys did a modified WOD
For Time
20 KB Swings
20 1 arm KB press(10 each side)
30 SDHP
30 KB O’Head Walking lunges(each leg)
20 KB Snatch (10 each side)
20 Butterfly sit-ups
Every Minute on the minute complete 4 Burpees
rest then repeat!
dan – 6:51 / 6:36 (12kg)
Steve – 8 / 7:50
Lance – 8:30 / 6:48
Viz – 7:46 / 6:48
Stew – 7:36 / 6:26
Wellsy – 8:38 / 8
Saha – 8:42 / 6:40
Bucky – 8:38 / 7:38
Ben – 7:51 / 6:55
Kim – 8:40 / 8
Kev – 10:03 7:53
Dan J – 9:56 / 9:38 (12kg) no burpees second round
Nick – 8:25 / 11:07