Monday, 01/10/12

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

10 Comments
  • Oz
    Posted at 12:30h, 01 October

    Whitten’s going down!

  • Jim
    Posted at 19:36h, 01 October

    Open 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)

  • Alex G
    Posted at 20:01h, 01 October

    Definitely not a workout for the faint hearted!

  • brendan
    Posted at 20:05h, 01 October

    Awesome times on a super hard WOD!

  • Dan
    Posted at 20:19h, 01 October

    Remember folks, 1 pood is equal to 40 funt.

  • April
    Posted at 21:17h, 01 October

    OMG! 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 October

      We were just missing you April!

    • Steph
      Posted at 22:49h, 01 October

      LOL would you believe we pre-arranged such an event 😉 See you tomorrow

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