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)
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!
See you 5.15am :D
ReplyDeleteSee ya all at 5.15 am
ReplyDeleteIll be there 5.15am.
ReplyDeleteSee you at 5.15am
ReplyDeleteI'll be in at 5.15am! :)
ReplyDeleteWayne will be there at 5.15am
ReplyDeleteSee you 5.15 am
ReplyDeleteI'll be there at 12pm!!!
ReplyDeleteMe. 5.15. Kjb your doing.
ReplyDeletebe there at 12
ReplyDelete5:15am
ReplyDeleteScaling 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.
6:15am
ReplyDeletePrivate Session
Four Rounds for Time:
10 reps of:
Push Ups, Squat, Press, Lunge, Ring Row
Kate - 15:17 (inc push up, 10kg press)
9am
ReplyDeleteTrainer Wod
Mike: 17:40 rxd
Mon: 20:48 (10 left arm dumbell press 10kg, 20 left arm dumbbell squat clean 15kg)
12 noon
ReplyDeleteCinar - 20:49 (20kg)
Helen - 21:22 (BD, 10kg)
Ooops! 5.15pm for me.
ReplyDelete5:15pm
ReplyDeleteAlicia - 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.
12 noon
ReplyDeleteCinar - 20:49 (20kg)
Helen - 21:22 (BD, 10kg)