Monday 13th July 2009

Steve Willis AKA Commando Steve from CrossFitEffects is placed 5th after the first day of the Games, and is one of the 16 males to progress to the final(Sunday USA time), all other Australasian Qualifiers made it through till the final WOD of the day.Stella effort Taz, Nadine and Chris. Good Luck Steve in the Finals

DAY 1 WOD's Mashup
For time:
Run 1.2km
Deadlift 400kg/300kg ^
Sandbag carry 100m
Row 500m
40 Slegde hammer hits *
30 reps Wall Ball Shots 20/14lb
30 reps Squat Snatch 35kg/25kg

* Hammer head must pass below the hip, behind the shoulder line and over head for the rep to count (no tapping, give the tyre a good walip)

^ With the deadlift we are looking for total tonage ( you decide this before you start the workout)
Males chose between
132.5 x 3
100kg x 4
80kg x 5
40kg x 10

Females chose between
100 x 3
75 x 4
60 x 5
30 x 10