4 rounds for time:-
50kg (35kg) Push Press, 20 reps
Box Jump 24" (20"), 30 reps
200m run carrying 2 x 10kg MBs (6kg)
Post time to comments.
50kg (35kg) Push Press, 20 reps
Box Jump 24" (20"), 30 reps
200m run carrying 2 x 10kg MBs (6kg)
Post time to comments.
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This is going to be a spicy WOD! REally looking forward to seeing how the run with MBs goes after box jumps and push press.
Posted by: Sharif | September 24, 2009 at 11:46 PM
G'day all,
Did Thrusday's WOD as rx'ed 3 sets to complete. Did 40 DU's Friday's WOD looks to be fun and horrible at the same time. Bring it on!!
Cody
Posted by: Cody | September 25, 2009 at 03:39 AM
This WOD looks intense. Good luck to everyone doing it today!
AJ
Posted by: www.facebook.com/profile.php?id=1105920934 | September 25, 2009 at 06:55 AM
25 min cut off enforced.
6AM
Bruce P 25:00 (30kg)(8kg)
Ed B 24:58 (40kg)(8kg)
Tara S 24:00 (20kg)(6kg)
Steve M 24:27 (30kg)(9kg)
Brad M c/o
Jo L 22:55
Tom R 22:19 rxd
Max W 20:57 (45kg)(8kg)
Micah M c/o (40kg)
Tim H 24:26 (20kg)(6kg)
Jim H 22:43 (20kg)(6kg)
Roger S c/o (only 100m to go!) (40kg)(10kg)
Anna R 30:03 (30kg)(6kg)
Kate T 24:26 (25kg)
Anne K 24:17 (25kg)
Fiona A 20:45
Charlotte S 19:50 (welcome on board Charlotte!)
Shiela W 19:49 (12kg)(4kg)
Melissa W 21:56 (12kg)(4kg)
Patty D 21:42 (20kg)(6kg)
Glen W 24:49 (mod)
Lisa S 24:26 (mod)
Scott M c/o
Gerard L 23:39 (30kg)(8kg)
Posted by: Doug A | September 25, 2009 at 07:33 AM
I'm happy with my time but I really really really wish I had at least done the 15kg bar. I was afraid as my arms and shoulders are still quite sore and tense. There is always next time I guess... Tomorrow is my last WOD for 2 weeks with CFB as Im heading to America :) I'll be doing CF over at some of the boxes over there to keep up with my training so that when I come back, I'll be fitter and stronger than when I left. Will post up the work out and how I went. Looking forward to tomorrow. Please don't kill me tomorrow... its my birthday(ish) :) haha
Posted by: Shiela | September 25, 2009 at 08:20 AM
I have a small programming request for you Mat.
Can we please do some more 'team' based WOD's in future?
I like 'em.
We have so many new faces at the moment and WOD's like team Murph are an awesome way to push hard, have fun and break the ice at the same time.
Maybe we could even do a mini 'team games day?' We could put together random teams of four or so then do some WOD's with rules that cater for different individual strengths and fitness levels?
This would rock.
Then we could have breakfast afterwards.
There would probably be bacon involved.
Posted by: KiwiAussieMike | September 25, 2009 at 09:15 AM
Anna R 20.03 (30kg)6kg)
(Felt like 30min though ;-)
Posted by: Anka | September 25, 2009 at 09:48 AM
Nice work 6am class, no one dropped their med balls and had to chase them down the street, I'm sure it's coming!
Posted by: Cassius | September 25, 2009 at 10:20 AM
Hey guys so are there any other olympic lifting certs for CF around SE QLD besides the one at CFB? It seems I am a year too late in registering for a position!
Posted by: Brad | September 25, 2009 at 11:40 AM
12pm:
Christine.A 21:52(12kg Push Press/4kgM.B/12"Box Jumps)
Emma.K 23:40(20/6/20)
Rob.D 19:45(35/6/24)
Matt.G 24:13(50/10/20Step Ups)
Sharon.A 22:39(20/20/6)
Mad-Dog 24:30(15/20/6)
Karel.W c/o
Matt.R 20:22(30/20/6)
Micheal.S 24:10(20/16/6)
Natalie.B 16:30(mod)
Tor.V 22:45(30/6/20)
Andy.J 22:53(35HPC)
Lauren.B 19:50(12/Squats/4)
B-Dog 20:45rxd
Sharif.D 22:29(20/Step ups/8)
Steve.W 23:29(35/20/6)
(Well Done lunch time crew)
Posted by: JBone | September 25, 2009 at 01:14 PM
That absolutely smashed me! I managed to get to 28 box jumps (24") on the fourth round. I was doing okay on the PP (30kg) until the last round and had to break them into 2-3's.
Posted by: Karel | September 25, 2009 at 02:15 PM
1pm:
Clay 22:18 (35kg/20"/8)
Aussie B 19:01 Rx'd
Posted by: Cassius | September 25, 2009 at 02:24 PM
4PM
Doug A 17:01 rxd
5PM
Fletch W 23:25 rxd
Stewart A 24:59 (35kg)(6kg)
Jacqui K c/o (so close!) (15kg)(6kg)
Niki F 21:36 15kg)(6kg)
Tiff B 23:00 (20kg)(6kg)
Andy Mac c/o (40kg)(8kg)
Bel G 24:12 (25kg)(6kg)
Blythe T 20:37 (20kg)(6kg)
Rob C 23:53 (40kg)(8kg)
Katrina C 21:25 (15kg)(4kg)
Luca M 20:27 (12kg)(4kg)
Bec C 24:30 (15kg)(4kg)
Elliot P 18:13 (40kg/10kg)
Owen F 23:45 (40kg/8kg)
Andy H 24:14 (20kg)(9kg)
Aaron P 21:15 (30kg)(10kg)
Gaz O c/o
Adam D (mod)
Kelsey S 21:20 (mod)
Wendy S 17:40 (mod)
Danni B c/o
Lyndon 24:14 (3 sets)
Maree King 16:21 (welcome on board!)
6AM
Ellis C 24:39 (35kg)
Lily C 24:57 (22.5kg)
AP DNF
Liz B c/o (30kg)(6kg)
Adam P 21:42 (40kg)(8kg)
Kelly Q 24:39 (13kg)(4kg)
Austin C 24:51 (35kg)(8kg)
Freedy V 23:11 (40kg)(8kg)
Emma H 23:31(20kg)(6kg)
Amy H c/o
Michael M 22:58 (40kg)(10kg)
Sharon P 21:12 (13kg)(4kg)
Peter R 21:57 (30kg)(9kg)
Kate M c/o
Tony L 23:42 (30kg)(8kg)
Posted by: Doug A | September 25, 2009 at 07:23 PM
KiwiAussieMike, I like the idea of a games day! Esp. if we can break rule 1 and bring the kids...maybe use them as a stimulus - I'd have preferred carting my 5yr old down the street today than those med balls! My vote is Kangaroo Cliffs, though the beach was pretty nice last weekend. Maybe we can use the little pretend beach at southbank...
I'm conscious that planning and running these days can take quite a bit of effort though, so we should organise some volunteers. I'll be at the 7:30am session tomorrow if anyone is interested, come and see me and we'll start planning.
Cheers
Liz
Posted by: Liz | September 25, 2009 at 07:57 PM
Well,
This morning was intense. I did the WOD in 22:52 that was rough. Great stuff heading into the weekend.
Cody
Posted by: Cody | September 25, 2009 at 09:46 PM
Well done Cody! I hear you! Feeling pretty smashed myself.
Posted by: Liz | September 25, 2009 at 09:54 PM