8:30AM
Push Press
7 x 1 @ 90% of 1 rep max
then;
10, 9, 8, 7..... 2, 1 of
Strict Pull-ups
200mt Run
Thu, February 4, 2010
Top
SXF Media
SXF Daily WOD Achives
Search SXF's Website
Subscribe to Southern CrossFit
Follow Us Here!
Upcoming Events
OFFICAL MAJOR SPONSOR OF
THE PRIMAL THROWDOWN '10
Quality products available at SXF
21 Comments
This work is licensed under a Creative Commons License. Copyright © 2009, Southern CrossFit. All rights reserved. 10 Whyalla St, Willetton, Western Australia. Southern CrossFit CrossFit Perth Southernxfit Southern xfit SouthernCrossFit Fitness Workout Weight loss Gym Fat Loss Personal Training Perth Gyms Perth Strength and Conditioning Muscle Gain Functional Training Weightlifting Perth Riverton Melville Myaree Cannington Fremantle Como Murdoch Rossmoyne Manning Winthrop Brentwood Mt Pleasant Booragoon Leeming Canning Vale Applecross o'connor Willagee Kardinya vic park cockburn
Reader Comments (21)
Like the programming this week!
I'm hrting from ghd situps
I prefer the usual WODs..:) one WOD , not strength bias at the start..but its all about variety , so is all good .
Only did 20kg PP.. did 14 of them..
17.46 (i think) with red and yellow band..
My run was a little spastic, difficult getting back into running.. Was a really tough WOD but really enjoyable.. :)
push press 5 x 50kgs
WOD 18.18 with orange band down to orange and yellow on 8. Not happy Jan with the running.
Happy Birthday Rhea!!! Hope you have an awesome day and get spoilt rotten. :)
Happy Birthday Rhe B ! Have a Smashing Day xxx
Push Press 45,50,55,55,55,60,60.
WOD 14:21
Happy Birthday Rhea!!!! xxxx
Loving the programming this week, really looking forward to this WOD.
60,60,60,70,70,80,80
14:30 legs felt like crap at the end
awesome banner.
nice to see familiar faces there too !
love the new banner....
Hey yeah, the new banner is great ... Go Astrid, you cover girl, you! :-)
The new banner is wicked guys!! Even better than i thought it would be..
Also, legs are jacked from this mornings wod.. Duno why but they are freaking killing me..
65,60,60,60,60,60,65 and a 15:00. for all those as bright as me don't try do 2kms worth a sprints on first day with vibrams...it hurts. hopefully better time when we do this again.
PP: 7 x 40kg
WOD: 20.08
10 x Strict, 9 to 1 with yelloow bands.
13.17
Great new banner guys. Happy to make a guest appearance :P It's great to see familiar faces
16,45
Horrible knee day.
Ross and Roy, you guys were impressive.
Nice time H!
15.01