WOD

“Elizabeth” 21-15-9 Cleans 60/40 Ring Dips Check your time from last attempt here. PLEASE NOTE: At 10am today, the CrossFit Games website will no longer accept your WOD#1 results. Please submit your scores for your 10 min AMRAP of 30 double unders and 15 Power Snatch before then so I can verify your scores. I…

6:45am Oval for a running WOD. 8am & 4pm at the box. As a team: AMRAP 20 minutes: Run 500m Wall Ball Box Jumps Pullups

5am at the gym. 6am at the oval. 4:45pm and 5:45pm as usual with your lovely hostess-with-the-mostest Joely at the helm. “Yukon Burpees” 200 of the suckers.

3 rounds: 15 Kettlebell Swings 15 Box Jump 15 GHD Run 200m * Disregard previous message here. Friday night sessions will be as per normal at 4:45 and 5:45pm. The lovely Joely will be your hostess with the mostest this evening. AND..Lorna Jane is having 25% off all 2010 stock from tomorrow until NEXT Sunday.…

For time: 1000m row 70 Kettlebell Swings 35 Toes To Bar

Back Squat 3-3-3-3-3-3-3

AMRAP 20 minutes 5 HSPU 5 Strict Pullups 5 Burpees I will be back to normal WOD’s this week. As the Games site has had some trouble with registration etc, they have allowed an extra week to complete WOD #1. If you would like to have another go to better your previous score, please let…

5am is at the gym. 6am is at the oval – unless it’s raining – shoot me a text 0412 88 20 30 at about 5:45am if you are coming and I will confirm venue. Qualifier WOD #1 is still up for grabs – Monday 9am session will be your last chance to perform this…

21-15-9: Box Jump (24/20) Pullup DB Push Press (20/15)

Thruster 5-5-5-5-5 then…maximum reps pullups after each set. Rest as required in between each round. AND/OR 1st CFHQ WOD will be announced about 10am.