Thursday, 09/08/12

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.

11 Comments
  • Jim King
    Posted at 09:23h, 09 August

    6am
    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 August

      Oh 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 August

    9.30am
    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 August

    Hi 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 August

    Goals for 2012:
    Work to Biancas’ Standards: Achieved.

    • Bianca
      Posted at 15:05h, 09 August

      Wohw 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 August

        we buy he wears for a week a month….

      • Trent
        Posted at 15:45h, 09 August

        There 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 August

          Hahaha… 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 August

            Jo will come home to a crossfit zoo….. It will be Fabulous.
            I support ALL these ideas.

  • Jim King
    Posted at 20:25h, 09 August

    Open 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”

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