CrossFit

11th Jan 09 – Workout of the Day

Morning session

Sweat Angel!!!
Sweat Angel!!!
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500m row
10 pushups
10 situps
10 pullup
10 squats

Morning session
Skill

Gymnastics

Workout of the Day

5 rounds of;

20 wall ball
20 Kb swings

for time

Evening session
Skill

Front squats

3-3-3-3-3-3

on the last set its max reps at 75% of 1 rep max

Workout of the Day

AMRAP in 12min

6 false grip pullups/ring rows
9 dips/ pressups
12 squats

Scores – Lift/WOD
AM

Colin – 6.42 (3 rounds)
Lee – 12.35
Andy – 17.04
Chris – 9.51
Same – 11.09

PM

Rich – 80 -12 / 8 rounds
Leigh – 75 – 20 / 7rounds + Rows
Rach – 47.5 -16 / 10 + 2 pushups
Joel – 97.5 – 13 / 6 rounds + 4MU
Tim – 95 – 13 / 6 rounds +6 rows
Andy W – 70 – 11 / 8 + 2 squats
Jane H – 75 – 12 / 8 rounds
Lucy – 40 – 10 / 5 rounds +6 rows
Nick – 85 – 7 / 11 rounds

Well done from everyone today.  Loads of PB’s today and what a way to kick start the new year.

A big thank you to everyone who came down today.  We hit record numbers today and its amazing to see our community grow day by day. 🙂