Front Squat
3-2-1-1-1
then..
3 Rounds for Time of:
20 Wall Ball 10kg (6kg)
20 Pull-Ups
Post loads and time to comments.
Congratulations to Steve Willis, AKA Commando Steve 4th Place, CrossFit Games!!!
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WOD - Tuesday, 14/7/2009
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- “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, c&j, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. ”
- Greg Glassman
5AM
Ryan 90kg-107.5kg 6:00rxd
Katrina 20kg-35kg 4:18(4kg/JP)
Jamie 40kg-65kg 5:53(8kg)
Andrew 40kg-65kg 6:19(8kg)
Dean 90kg-97.5kg 7:27rxd
Lily 35kg-52.5kg 6:56(6kg/JP)
Micah 65kg-80kg 7:26rxd
Boo 35kg-45kg 9:25(6kg/JP)
Anne 35kg-45kg 8:23(6kg)
Kate 35kg-47.5kg 6:07(6kg)
Ally 20kg-25kg 7:11
John 90-107.5 5:57rxd
6AM
Liz 60kg-67kg 7:59(6kg/JP)
Dominic 30kg-60kg 6:30(6kg/JP)
Kym M 60kg-80kg 6:30(8kg)
Sarah 9:40
Kai 140kg 8:20(10kg/JP)
Miles 60kg-67.5kg 10:20rxd
Karel 50kg-75kg 8:02(8kg/JP)
Aron 65kg-75kg 9:29rxd
Tara 20kg-35kg 5:36(4kg/JP)
Glen 5:26 mod
Shaun M 30kg-60kg 7:00(6kg/JP)
Lisa S 50kg-62.5kg 7:10(6kg/JP)
Steve A 60kg-100kg 7:00rxd
David M 6:03(6kg)
Patty 35kg 6:25(6kg/250mrow)
Michelle 20kg-30kg 7:25(4kg/JP)
Josh (mod)
Monique 50kg-62.5kg 9:20rxd
Anna 45kg-48.5kg 9:39rxd
7AM
Brad 105kg 9:25rxd
Posted by: Doug A | July 14, 2009 at 08:04 AM
Kai,
140kg front sqaut is a monster effort mate.
Nice work
Posted by: Baby John | July 14, 2009 at 08:09 AM
This sucked after the first 10 wall balls !! :):)
John you must have done a different workout :)
Feel good now though and neck 100% :)
Posted by: Miles | July 14, 2009 at 08:33 AM
There is a really big difference between a 6kg med ball and the 8kg. I really felt that.
My EVERYTHING hurts!!
Posted by: Karel | July 14, 2009 at 10:20 AM
12PM
Carmel 55kg 6:32
Ingrid 50kg 6:05
Donna 55kg 5:40
Adam 50kg 6:57(8kg)
Scott 85kg 8:04rxd
Tor 60kg 10:25(8kg)
Linz 4:54rxd
Drummond 3:39rxd
Brandon 90kg 6:51rxd
Jeff 80kg 8:28
Elliot 85kg 5:12rxd
Rach W 55kg 9:37(15PU)
Blythe 6:33
Andy J 80kg 8:23rxd
Posted by: Doug A | July 14, 2009 at 01:10 PM
W.O.D. Monday 13/07/09
Jonnie 7.28 rx'd
Posted by: Jonnie | July 14, 2009 at 02:34 PM
Hi, whoever. PB of 50kg in the front squat. (Was a bit slow getting it on the board). If I make this entry, I can come back to this page when I forget what I can front squat! rxd in workout. Thanks.
Posted by: Blythe | July 14, 2009 at 05:22 PM
5pm
Crazy Ross 100kg 8.11 rxd
Gabriel 80kg 6.52 (jp)
Joel B 72.5kg 7.11 rxd
Jacqui 20kg 7.31 (4)
Ross M 80kg 7.15 (6) JP
Gerard 80kg 6.06 (8) JP
Jimmy Iron 105kg 8.09 rxd
Andy Mac 95kg 10.26 rxd
Joel 35kg 8.00 (6) mod reps
6pm
Bill S 100kg 4.57 JP
Nathan B 100kg 9.52 rxd
Westy 75kg 9.14
Shane H 100kg 6.42 mod 20KB swing
Lou 50kg 5.44 mod reps
Abmanda 60kg 5.14 rxd
Tiff 50kg 6.19 mod row
Bel 50kg 5.59 JP
Joel M 60kg 6.25 rxd
AP 105kg 8.30 rxd
Gaz 80kg 4.11 rxd
I Coach 87kg 6.11 rxd
Aussie B 100kg 4.29 rxd
Sam 40kg 4.36 (6) mod reps
Virgil 90kg 7.12 JP
Damian 60kg 6.47 JP
Amelia 42.5kg 5.23 JP
Posted by: B_DOg | July 14, 2009 at 07:19 PM
As much as I would like to claim rxd today I can't. I scaled number of pull-ups.
Posted by: Anka | July 14, 2009 at 07:24 PM
7pm:
Kristen C 15kg F.S. 6.38 JP
Kate M 55kg 7.43 JP
Rob 45kg 7.00 scaled
Greg H 100 7.15 mod PU reps
Shaun W 45 7.50 JP
Sharif 3.11 mod
Mikey P 110 5.19 rx'd
Posted by: Danny M | July 14, 2009 at 08:29 PM
Late entry
2pm Trainer WOD:
2 rnds
750m Row
20 Ring dips
then..
2rnds
20 KB Swing 24/16
20 Pullups
Aussie B 11.23 rx'd
J-Bone 11.56 rx'd
Wendy 11.43 mod
Matt S 13.09 rx'd
Posted by: Danny M | July 14, 2009 at 08:38 PM