METABOLIC:
“Jelly”
5 rounds for time
Run 400m
30 Thrusters (30/20kg)
30 Box Jumps (24/20″)
SKILL DEV/ WARM UP:
Bike 1.5km
1min Ankle+Squat Mobility
2 Rounds
12 GHD Hip Extension
9 Kipping Pullups
3 Muscle Ups
ADDITIONAL READING AFTER THE WOD:
“How to Eat More Vegetables” – Mark’s Daily Apple
Just want to wish the whole ignite team a happy Christmas and new year. Haven’t made it in this last week due to cold followed by sore back. Thank you all for all your help and motivation in 2011. See you all in 2012, prob a few kg heavier!!
Wow. Jelly, more like 5 rounds of Helly (as in ‘hell’ in case you were wondering).
Leigh & Dom: 44 minutes something? I think? Or was it more? Can’t remember!
A huge thank-you to Leigh, for getting me through the work-out. You were a great to be paired with. And you smashed the thrusters! Nice one.
Well done, 9am crew. Hope you’re all kicking back and enjoying the sun.
And a huge thank-you to Darren too, for the coaching and the big push, really appreciated it, even if I did curse at you!
Wishing everyone at Ignite a very Merry Christmas!
Well I want to say thankyou to Darren for making us do it, and for his supportive words! But, I think he enjoyed watching us suffer a little too much.
Suze was kicking my ass and keeping me motivated, I think I would have been much slower if we wernt doing it in a pair!
Great group session again!
Suze & Sarah: 35:55 ish I think!
2pm Christmas Eve Tradition Beer WOD
rx’d = beer bertween each round
Scott 26:16 (+4 beers)
Daz 28:21 (+4 beers)
Nadine 29:42 (+3 beers)
Manu 30:39 (+1.5 beers)
Ben 32:08 (+1 beer)
Oh, due to shoulder dis-function I did 42.5kg front squats.
Watch out for video in next few days.
Great work this morning in the group all. You looked smashed!
Wow, crossfit in a whole new level, fit enough to drink beer and exercise (without throwing up). Great session and thanks for the lovely afternoon and chat session, Manu, Darren, Nadine, And Penny. It was fun! Can’t wait to see the video.
Oh yes, first beer workout!!! I had to scale down, cause I was feeling a bit sick… But I found out after that I was working at a higher alcool %
Was a lot of fun. Thank you everybody, it’s been a happy christmas so far 
Ho ho ho