CrossFit

28th Jan 2010 – Workout of the Day

Buy In

400m run / 500m row
10 pushups
10 ball slams
10 situps
10 squats

Skill

Weighted pullup or Weighted Pushup
3-3-3-3

Workout of the Day

AMRAP in 15min

20 Kb swings
20 situps
20 Weighted Lunges

Results – Lift / WOD

Colin – 16kg Pullup / 4 +15situps
Rowan – 12.5 Pullup / 5+15 situps
Jay – Simon pushup / 6 +6 swings
Andy – 8kg pullup / 6 + 9 swings
Lee – 8 kg pullup / 5 + 3 swings
Jamie – Simon – 4 + 5 Presses
Tim – 20kg pushup / 5 + 6 lunges
Nick – Simon – 5 + 4 situps
Sean – 24 kg pullup / 5 + 18 pushpress