30 Sep Monday, 01/10/12
Today we will be open in the afternoon for an Open Gym 4-6pm. All other classes are cancelled.
The suggested workout is a tough one. In the clip below you can see that it took Mikko Salo and Graham Holmberg, both former winners of the CrossFit Games, over half an hour to complete. Scaling options are on the board at the gym, consider them carefully before taking your first kettlebell swing. (Open Gym finishes at 6pm!)
“Whitten”
5 Rounds for time…
22 Kettlebell Swings (32/24kg)
22 Box Jumps (24/20″)
Run 400m
22 Burpees
22 Wall Ball (9/6kg)
httpv://www.youtube.com/watch?v=lZmGcWRtwzQ&feature=player_embedded
Oz
Posted at 12:30h, 01 OctoberWhitten’s going down!
Jim
Posted at 19:36h, 01 OctoberOpen Gym
Jan
Cecilia
CKZ 60kg (Press 5RM) / 87.5kg (Push Press 1RM) / 165kg (Back Squat 1RM)
Kat
Locky 17:27 Rx “Christine” First Rx!
Sam D 16:01 Rx (Sat CFBR WOD)
Mark R
Megan P
JB
Matt G
Lauren C “Barbara”
“Whitten” W1 = 5 rft, 11 reps / W2 = 3 rft, full reps / W3 = 3 rft, 11 reps
Alex G 30:59 (W2, 1.5 Pood. Nice touch Alex. Let’s run with that. Editor’s note: 1 Pood = 16kg Kettlebell)
Ajay 41:56 (4 rnds, 1.25 Pood)
Tanya F 29:42 (W1, 0.75 Pood)
Dave P 34:36 / 117.5kg DL
Jono 44:14 (1.5 Pood)
Steph 46 ish, (W1, 200m run)
Kris 44:32 (1.5 Pood)
Dan 34:54 (W1, 1.5 Pood)
Jack 23:40 (W2 mod)
Lana
Jim 37:34 Rx
Jess L 39:38 Rx
Pip S 43:38 Rx
Oz 38:11 Rx (10kg Med Ball)
John K 31:55 (W2, 6kg MB, 1 Pood)
Kat
Posted at 20:13h, 01 OctoberCongrats to both locky and ckz
Anonymous
Posted at 05:27h, 02 OctoberThanks
Alex G
Posted at 20:01h, 01 OctoberDefinitely not a workout for the faint hearted!
brendan
Posted at 20:05h, 01 OctoberAwesome times on a super hard WOD!
Dan
Posted at 20:19h, 01 OctoberRemember folks, 1 pood is equal to 40 funt.
April
Posted at 21:17h, 01 OctoberOMG! Cecilia and Jan were there!!!! And Steph too….all in the same session! Congratulations! i’m off to faint!
Anonymous
Posted at 21:38h, 01 OctoberWe were just missing you April!
Steph
Posted at 22:49h, 01 OctoberLOL would you believe we pre-arranged such an event
See you tomorrow