WOD Saturday 17th September 2011

If you would like to book in for this WOD, please post your name in the comments, thanks.

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Front squat

3-3-3-3-3


Then

15min AMRAP

10 Front Squat (60% of 3RM)

Run 400m





Check out the results below in comments

10 comments:

  1. ReneeSeptember 16, 2011 at 7:50 PM

    Renee will be there at 7am

    ReplyDelete
  2. NinaSeptember 16, 2011 at 7:52 PM

    I'll be there 7am :D

    ReplyDelete
  3. BelleSeptember 16, 2011 at 7:56 PM

    Bring in Saturday WOD, mr & mrs belle will be there

    ReplyDelete
  4. AlexSeptember 16, 2011 at 8:05 PM

    I'll be there at 7

    ReplyDelete
  5. EmmaSeptember 16, 2011 at 9:53 PM

    See you in the morning

    ReplyDelete
  6. CrossFit LiftSeptember 17, 2011 at 11:17 AM

    7:00am

    Wayne 35-40-45-45-50 (PB) Finisher 4 + 100m (30kg)
    Nina 27.5-30-30-30-32.5 (PB) Finisher 4 + 10 (20kg)
    Kristan 35-40-45-50-55 Finisher 4 + 310m (32.5kg,row)
    Alex 40-40-45-50-60 (PB) Finisher 4 + 300m (35kg)
    Belle 22.5-22.5-25-25-27.5 (PB) Finisher 4 + 10 (15kg)
    Em 25-25-25-25-27.5 (PB) Finisher 4 + 10 (15kg)
    Renee 25-25-25-25-25 (PB) Finisher 4 + 4 (15kg)

    ReplyDelete
  7. CrossFit LiftSeptember 17, 2011 at 11:20 AM

    150 Burpees for time

    Kristan 15:52 (Knee burpee)
    Alex 15:45 Rxd
    Nina 27:02 (Knee burpee)
    Michael 12:12 Rxd

    ReplyDelete
  8. CrossFit LiftSeptember 17, 2011 at 11:32 AM

    Awesome session today guys, we got through a lot of work and smashed out a lot of PB's. Front squats are starting to look really good! We need to keep working hard on perfecting the foundational movements of CrossFit, ie:

    Squat - Front Squat - Overhead Squat
    Press - Push Press - Push Jerk
    Deadlift - SDHP - Med Ball clean

    Proficieny in these movements is the key to your development and an indication of the quality of an affiliate and it's athlete's.

    ReplyDelete
  9. CrossFit LiftSeptember 17, 2011 at 11:42 AM

    Also big ups to all those who smashed out 150 Burpees for time. What a suckfest!

    Remember that feeling you had about the 50 rep mark,
    it'll mean you never risk breaching the gym rules! :-)

    I think Nina summed up this workout best when she said: "This is F#*!ed"

    ReplyDelete
  10. MichaelSeptember 17, 2011 at 3:55 PM

    60 - 70 - 80 - 80 - 80

    Finisher - as many d/u in 5 mins

    47

    Yes I do bring a new meaning to the word 'unfit' !

    My legs are jello. He he he

    ReplyDelete

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