WOD Friday 16th September 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.
(The easiest way to post a comment is to select Name/URL when posting)

Five Rounds for Time:
30 KB Swings (24/16kg)
30 Lunges
30 Double Unders


Check out the results below in comments
Post results to Beyond the Whiteboard

18 comments:

  1. NinaSeptember 15, 2011 at 8:10 PM

    I'll be there 5.15 :D

    ReplyDelete
  2. BenSeptember 15, 2011 at 8:11 PM

    Ill be there at 5.15am.

    ReplyDelete
  3. NinaSeptember 15, 2011 at 8:12 PM

    I mean't to say 5.15am :-)

    ReplyDelete
  4. MarkSeptember 15, 2011 at 8:16 PM

    5:15

    ReplyDelete
  5. LaurenSeptember 15, 2011 at 8:17 PM

    I'll book in for midday :)

    ReplyDelete
  6. ReneeSeptember 15, 2011 at 8:23 PM

    See you at 5.15am

    ReplyDelete
  7. LaurenSeptember 15, 2011 at 8:24 PM

    Also, just to let everyone know, Jarmo (Remedial Therapist) will be in at Massage Advantage Saturday morning straight after training. If anyone is having any soreness or concerns and you'd like to book in for a treatment just shoot me through an email. He has treated the Broncos and Lions football teams and is pretty fantastic info@massageadvantage.com.au

    ReplyDelete
  8. Belle and WayneSeptember 15, 2011 at 9:10 PM

    Yippee waynes favorite, double unders. See you at 5.15am

    ReplyDelete
  9. AlexSeptember 15, 2011 at 10:31 PM

    Lock me in for 5:15am

    ReplyDelete
  10. EmmaSeptember 15, 2011 at 10:32 PM

    See you 5.15am

    ReplyDelete
  11. AlexSeptember 15, 2011 at 10:37 PM

    I'd like to know how anyone could count Speallers reps there without slow motion cam!

    ReplyDelete
  12. ChrisSeptember 16, 2011 at 2:23 AM

    Cu at 12

    ReplyDelete
  13. MonSeptember 16, 2011 at 8:09 AM

    5:15am

    Nina - 25:36 rxd
    Ben - 4 + DUA (30min cut off, 12kg & DUA)
    Mark - 22:49 rxd
    Renee - 28:50 (12kg & DUA)
    Belle - 17:20 (8kg)
    Wayne - 4 + 25 DUA (30min cut off, 16kg & DUA)
    Alex - 20:32 (16kg)
    Emma - 27:56 rxd
    Phillippa - (30min cut off, 8kg & DUA)
    Di - 28:51 (12kg, & DUA, knee push ups)

    ReplyDelete
  14. MonSeptember 16, 2011 at 8:16 AM

    I know, spealler is a machine!!! cool video. Awesome work this morning everyone! Good on you Nina for second rxd workout this week and nice one Em, rxd as well! Good to see everyone getting faster and stronger!

    ReplyDelete
  15. CrossFit LiftSeptember 16, 2011 at 9:10 AM

    25min. Cut off
    Kristan 4 + 20 K/b
    Michael 2 + 13 K/b

    ReplyDelete
  16. MonSeptember 16, 2011 at 9:24 AM

    Hey Mark, I know your time was 22:49, however there was no scaling next to your name, Did you use the 24kg KB and complete double under attempts? Cheers Mon :)

    ReplyDelete
  17. CrossFit LiftSeptember 16, 2011 at 2:26 PM

    12:00

    Chris 26:14 (16kg, D/u attempts)
    Lauren 26:40 (J/pull ups)

    ReplyDelete
  18. CrossFit LiftSeptember 16, 2011 at 3:21 PM

    Trainer wod

    Mike 15:53 Rxd

    ReplyDelete

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