In 20 mins, complete AMRAP of:
7 pullups
7 goblet squats @28kg kb
7 ring dips
Harold 7 rounds + 3 pullups (goblet @ 36kg)
Vinny 9 rounds + 7 Parallettes dips (med ball cleans @3kg, highpull @ 15kg)
Jim 7 rounds + 7ring dips
Jono 7 rounds + 7 goblet squats
Tuesday, August 10, 2010
WOD080710
1000kg for time
Each lift begins from the ground to standing overhead
(plan workout before commencing)
Sam: 2.28
Jerry : 3.44
Harold 3: 15
Jono : 4.30
WOD080210
21-18-15 for time of :
pike push ups
KB deadlift
knees to elbow
rope skips x2
Jim 16.59
Harold 17.08
Jono 14.30
Jerry 14.30
WOD072610
In 15 minutes, complete AMRAP of
3 KB swings @ 28kg
5 pullups
7 SDHP
Jerry soo : 2 and a half rounds
Jim : 3 rounds
Harold : 3 rounds + 2 swings
Jono : 3 rounds + 3 swings + 3 pullups
Sunday, July 25, 2010
WOD 072410
"Rescue Operation 101"-team workout consisting of 3 members. Teams must complete each exercise together before proceeding with the next exercise.
Complete 3 rounds of :-60 Box Jumps60 Pullups
75 Double DB Presses @ 15kg/ or 150 Single Rack Presses @ 15kg20 Lift and carry survivors in a hang position across to safety (5m)Results :Team "not so skinny Asians"(Jono,Jim,Sam) : mission failed (DNF)Team " international flavour"(Jerry, Vincent, Harold) : mission failed (DNF)
no comments
Complete 3 rounds of :-60 Box Jumps60 Pullups
75 Double DB Presses @ 15kg/ or 150 Single Rack Presses @ 15kg20 Lift and carry survivors in a hang position across to safety (5m)Results :Team "not so skinny Asians"(Jono,Jim,Sam) : mission failed (DNF)Team " international flavour"(Jerry, Vincent, Harold) : mission failed (DNF)
Pictures:
a not very discreet team discussion
a not very discreet team discussion
no comments
WOD 072210
"Death by Pushups"
With a continuous running clock, do one Pushup the first minute, two pushups the second minute, three pushups the third minute.... continuing for as many minutes as you are able to. All repetitions must be done before proceeding with the following minute.
Things to look out for :
Full extension of the arm and "chest to floor"
(these are crossfit standards and not imposed by me)
Results:
Vinny : 7mins ( 36 reps)
Jim : 15mins +2 (138 reps)
Jono: 17mins (171 reps)
Jerry: 19mins+10 (220 reps)
Sam: 19mins+12 (222 reps)
"21-15-9"
of :- Ring Rows
Sumo Deadlift to a Highpull (SDHP)
Box Jumps @ 24in
Results:
Jerry:23:52
Jono:23:52
Jim:23:52
With a continuous running clock, do one Pushup the first minute, two pushups the second minute, three pushups the third minute.... continuing for as many minutes as you are able to. All repetitions must be done before proceeding with the following minute.
Things to look out for :
Full extension of the arm and "chest to floor"
(these are crossfit standards and not imposed by me)
Results:
Vinny : 7mins ( 36 reps)
Jim : 15mins +2 (138 reps)
Jono: 17mins (171 reps)
Jerry: 19mins+10 (220 reps)
Sam: 19mins+12 (222 reps)
"21-15-9"
of :- Ring Rows
Sumo Deadlift to a Highpull (SDHP)
Box Jumps @ 24in
Results:
Jerry:23:52
Jono:23:52
Jim:23:52
Tuesday, July 20, 2010
3 skinny asians lunge-ing around the neighbourhood
Monday, July 19, 2010
WOD 190710
For time of 400m lunges :
Sam: 21: 50
Jono: 22: 15
Jerry:23:40
WOD 190710
For time of 400m lunges :
Sam: 21: 50
Jono: 22: 15
Jerry:23:40
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