08 Aug Thursday, 09/08/12
Power Snatch / Overhead Squat
3 / 3
3 / 3
3 / 3
Then:
Games Open 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead Squats (55 /40kg)
10 Muscle-ups
httpv://www.youtube.com/watch?v=hD1urrZxK3E
Chris Hogan – one of Australia’s top CrossFitters shows how to stay composed, work steadily and still produce one of the strongest performances in the country on this workout.
Jim King
Posted at 09:23h, 09 August6am
Ajay
Chris B 90 (35kg FS)
Sam D 72 (15kg)
Jo D 90 (35)
Bianca 60 (25)
Jo J 50 (25)
Michael G 69 (25)
Megan 68 Rx
Rod 60 (55)
Greg 100 (15kg)
CKZ 40 / 38
Tony
Sue O 25kg / 70 (22.5)
Hutch 50kg / 64
Trent 60kg / 91 Rx
Emma P 69 (22.5)
Kyle 82 (30)
7am
Nikki Intro 1
Bianca
Posted at 11:03h, 09 AugustOh Rod, we’re basiclaly on par with eachother now! So cool you have worked up to my standards. Well done.
So, sitting here in my tute room recovering from a minor elevation in heart rate cos I thought I could still feel my chicken hat on my head. :O Wouldn’t that just be embarrassing! Chicken hats in public..
Jim King
Posted at 10:51h, 09 August9.30am
Alyssa 8kg
Jono 90 (30)
Beth 60 (13)
April 75 Rx / 9+3 PC Rx
Phantom 24:00 (5km row), 1.4km walk (10kg vest)
Sue O
Posted at 11:12h, 09 AugustHi Everyone
Just thought I would share the WOD app. No doubt all you hardcore regular cf/ers already know about it but for that don’t WOD. It is pretty good and has the hero workouts/lifts etc.
Have a good day
Cheers
Sue 🙂
Rod
Posted at 14:43h, 09 AugustGoals for 2012:
Work to Biancas’ Standards: Achieved.
Bianca
Posted at 15:05h, 09 AugustWohw wohw wohw slow down – you have one more hurdle to overcome before you can claim that victory. This might help you out: http://www.ebay.com.au/itm/MENS-LADIES-BIG-SILLY-DRAGON-FANCY-DRESS-COSTUME-HAT-/130570832802?pt=UK_Clothing_Masks_JD&hash=item1e66a0cba2#ht_500wt_1271
Chris
Posted at 15:35h, 09 Augustwe buy he wears for a week a month….
Trent
Posted at 15:45h, 09 AugustThere could be a little showdown here…
If Bianca beats Rod’s score next WOD, Rod wears the hat. If Rod beats Bianca, no hats for a month.
Thoughts?
Bianca
Posted at 16:19h, 09 AugustHahaha… depends. When do we have to make the decision by? 10pm tonight? I don’t know if I could cope without mr chicken for a whole month. Especially now that I won’t have Jo J for the next 10 days either. OH WAIT, I’m really good though so I’m totally not worried. Let’s do it. IT’S ONNNNN LIKE DONKY KONNNGGG. Rod, get ready. Jimmy, think carefully when WODding for tomorrow. Trent, you’re an ideas man. Chris, collect monies for Rod’s new hat.
Emma
Posted at 21:31h, 09 AugustJo will come home to a crossfit zoo….. It will be Fabulous.
I support ALL these ideas.
Jim King
Posted at 20:25h, 09 AugustOpen Gym
Ru
Jess L 5:22 Rx “Fran” / 30kg PS/OHS
5pm
Clay 10:25 Rx “Fran”
Reece
Ben 68 (18)
CKZ 17:27 (10 tonnes of Deadlift – 125x80kg)
Michael L 52 (40kg)
Torin 14:01 “Fran” (25kg, green)
Pip S
K-Mac 11:32 for 100 reps (10.5kg, blue)
Patrina 60 (22.5)
Shelly
Dan 66 (30kg)
John A
Emma H 64 (20)
6pm
Jan 40 / 75 Rx
Ali 15 / 90 (8kg)
Steve F 35 / 48 (30)
Sarah R 15 / 64 (8)
Terry 40/30 / 79 (30)
Rob C
Ben
Aaron 30 / 92 (20) and First Muscle-UP!! s
Joel 8:00 Rx “Fran”