Southern CrossFit - Workout of the Day (WOD)
2 CommentsAnnie
For Time:
50, 40, 30, 20, 10
Double-unders
Sit-ups
Compare to WOD 13/05/2010
Post Times and Comments.
The Paleo Challenge is on! ...anyone for a Paleo Kebab? Umm
Amanda
Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
Squat snatch 60/42.5kg
Post times to comments.
Tribute to Amanda Miller from the 2010 Games Live coverage - video [wmv] [mov]
Girls Week @ SXF - CrossFit Chicks ROCK!
Paleo Challenge: Day 1
Happy Birthday Rhys D!!
Kelly
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots 20/14lb
Compare to 21/11/2009
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Paleo Q & A Tonight @ 7.30pm! SXF Nutrition BLOG - check it out!
No O-Lifting Class tonight to make room for the Paleo Meeting.
Rest Day
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Good Luck to all the guy's & gal's competing in today's CITY 2 SURF!!
4 rds of:
30 sec work/ 30 sec rest
Tire Flips
Hammer Strikes
Farmers Walk 64/40kg
Virtual Shovel 45/35kg
Rope Climbs
Post Total Scores and Comments.
Pull Ups
Strict Pull Ups
5 x 5
Then;
21, 15, 9
400m Run
L Pull Ups
Kb Swing 32/20kg
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Congratulations to Jarrad & Jo on their new baby girl - Isabella Marie 7lb 11oz!!
Front Squat
5, 3, 2, 2, 1, 1, 1.
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For Time
5 Rds
5 Deadlifts 125/85kg
10 Burpees
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Deck Press
3 x 10 @ 60%
Then
"Danny"
AMRAP in 20min
30 Box Jump 24"
20 Push Press 52.5/37.5kg
30 Pull Ups
Post Weights, Times and Comments.
