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Wednesday, April 28, 2010

Saturday 1st May 2010

Select from

Back Squat, 1 rep
Press, 1 rep
Deadlift, 1rep
OR
Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

OPEN BOX TODAY from 3:30pm your welcome to come and practice skills or do
Pre games WOD’s from CFX
at

2 comments:

  1. FiCFNQ12:57 PM

    CrossFit Total
    Andrew 100-55-150= 305kg
    Chris 105-60-152.5kg =317.5kg
    Demelza 52.5kg-27.5-70kg= 150kg
    BenG 75-40-85= 200kg
    Sally 57.5-27.5-70= 155kg
    Corrina 37.5-22.5-54.5= 114.5kg
    Kasey 35-22.5-54.5= 112kg

    Not the CrossFit Total
    Ben 67.5-85kg - no OHS
    Peta 50-40-12.7= 102.7kg
    Hilary 32.7kg-35-12.7kg = 85.7kg

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  2. FiCFNQ9:16 PM

    WOD 1 4:05pm start
    For time:10–9–8–7–6–5–4–3–2–1.
    Clean 40kg (30kg)
    Toes to bar.

    Chris 14:26 rxd
    Fiona 13:22 rxd

    WOD 2 5:05pm start
    3 Rounds for time:
    15 OHS 30kg (20kg)
    Carry 20kg plate 20m
    9 Burpee
    Fiona 5:13 rxd
    Chris 6:49 rxd
    Shel 5:29 (10kg OHS)
    Demelza 6:19 (10kg OHS)

    WOD 3 5:50pm start
    As many rounds as possible in 5 minutes:
    4 Ring Dips
    8 KB Swings 32kg (24kg)

    Chris 6 rxd
    Fiona 5 rxd
    Shel 6 (ring Pushups/16kg)
    Demelza (ring Pushups/16kg)

    ReplyDelete