WOD Wednesday 28th September 2011

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

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Three rounds for time:

10 Ring dips
20 Hang squat cleans  40/30kg
30 Sit-ups
400m Run


Check out the results below in comments


Only four days left in our FREE WEEK for friends and family at CrossFit Lift.  Be sure to email us and book them in for a session if you know anyone who would like to give it a try!

17 comments:

  1. NinaSeptember 27, 2011 at 7:21 PM

    See you 5.15am :D

    ReplyDelete
  2. KristanSeptember 27, 2011 at 7:22 PM

    See ya all at 5.15 am

    ReplyDelete
  3. BenSeptember 27, 2011 at 7:30 PM

    Ill be there 5.15am.

    ReplyDelete
  4. ReneeSeptember 27, 2011 at 7:31 PM

    See you at 5.15am

    ReplyDelete
  5. LaurenSeptember 27, 2011 at 8:37 PM

    I'll be in at 5.15am! :)

    ReplyDelete
  6. BelleSeptember 27, 2011 at 8:43 PM

    Wayne will be there at 5.15am

    ReplyDelete
  7. EmmaSeptember 27, 2011 at 9:17 PM

    See you 5.15 am

    ReplyDelete
  8. HelenSeptember 27, 2011 at 9:30 PM

    I'll be there at 12pm!!!

    ReplyDelete
  9. DiSeptember 27, 2011 at 10:13 PM

    Me. 5.15. Kjb your doing.

    ReplyDelete
  10. CinarSeptember 28, 2011 at 12:45 AM

    be there at 12

    ReplyDelete
  11. MonSeptember 28, 2011 at 7:43 AM

    5:15am

    Scaling options
    (BD - Bench Dips)
    (ED - Elevated Dips)
    (DFS) - Dumbell Front Squat

    Nina - 19:56 (BD, 15kg)
    Kristan - 16:59 (toe assisted dips, 15kg)
    Ben - 21:24 (BD, 30kg)
    Renee - 19:23 (BD, 6kg DB SQ Clean, Hang Knee Raise)
    Lauren - 22:01 (BD, 15kg)
    Wayne - 19:09 (5 ring dips, 20kg)
    Emma - 19:13 (ED, 15kg)
    Di - 14:45 (ED, DFS - 8kg db's)
    Tom - 17:40 (Bar Dip, 20kg)
    Kerry - 15:50 (BD, DFS 4kg db's)
    Julie - 15:41 (ED, DFS 6kg db's)
    Phillippa - 23:13 (BD, 15kg)
    Mark - 15:28 (25kg)
    Jean-Henri - (14:32 (ED, DFS 7kg db's)

    Great to have Kerry in this morning for her first WOD she pushed hard and put a great time up on the board.

    ReplyDelete
  12. CrossFit LiftSeptember 28, 2011 at 7:46 AM

    6:15am

    Private Session
    Four Rounds for Time:
    10 reps of:
    Push Ups, Squat, Press, Lunge, Ring Row

    Kate - 15:17 (inc push up, 10kg press)

    ReplyDelete
  13. MonSeptember 28, 2011 at 9:15 AM

    9am
    Trainer Wod

    Mike: 17:40 rxd
    Mon: 20:48 (10 left arm dumbell press 10kg, 20 left arm dumbbell squat clean 15kg)

    ReplyDelete
  14. MonSeptember 28, 2011 at 1:25 PM

    12 noon

    Cinar - 20:49 (20kg)
    Helen - 21:22 (BD, 10kg)

    ReplyDelete
  15. AliciaSeptember 28, 2011 at 2:30 PM

    Ooops! 5.15pm for me.

    ReplyDelete
  16. MonSeptember 28, 2011 at 7:59 PM

    5:15pm

    Alicia - 17:51 (BD, 5kg DB Thrusters)
    Michelle - 17:32 (ED, 10kg)
    Helena - 16:22 (ED, 15kg)
    Tom - 16:33 (Bar Dips, 15kg)
    Briody - 16:15 (BD, 10kg)
    Ashleigh - 20:27 (BD, 10kg - 20reps on first round, 10 reps on second round, 15 reps on third round)

    6:15pm

    Craig - 14:17 (25kg)
    Melissa - 16:22 (BD, Dumbell front squat 4kg)
    Rachel - 16:47 (ED, Dumbell front squat 5kg)

    Awesome work guys, it was great to see all the new faces coming in to give CrossFit a go tonight.

    ReplyDelete
  17. MonSeptember 28, 2011 at 9:50 PM

    12 noon

    Cinar - 20:49 (20kg)
    Helen - 21:22 (BD, 10kg)

    ReplyDelete

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