METABOLIC:
‘Fran’
21,15,9
Thrusters (42.5/30kg)
Pull Ups
Compare to levels.
SKILL DEV/ WARM UP:
Bike 1.5km
1min Ankle+Squat Mobility
2 Rounds
12 GHD Hip Extension
9 Kipping Pullups
6 Handstand Push Ups
ADDITIONAL READING AFTER THE WOD:
“Video Recipe: Chili Chicken with Cucumber and Cashew Nuts” – CrossFit Ignite Sydney
Best workout, wish I was there!!! Will be checking the progress later. G-Bang!
11km Run (nice and steady) 60mins
Sarah: 9.33 Rx’d
Dom: 7.53 Rx’d
Awesome work Sar, you did it! And thanks for judging me.
Darren, thank-you for the tips, needless to say, they worked! And thanks for coaching as well.
Well done 9am crew, have a great weekend.
The 8am group did a carnivale of events…….it was just like the Crossfit Games!!!!
Started with Fran….(for time of course)
Then 1.6km run (for time)
Then girls had 5 mins to do a truckload of DU’s (as assigned by our illustrious leader Ms Burns
Then 30 Wall Ball
Then……get the hell to our cars as fast as possible before we had to do anymore
Cant remember all the times etc, but my Fran was a new RM at 5:40, my run was slow 8 mins something, I was allocated 250 DU’s to do and took around 4:20 or so to do them and the Wall Ball was easy in comparison
Thanks Deanie for keeping it interesting
Fran, 5.02.
Working new technique. Thanks for the tip Alex.
Morning session
Scott 3:46 PB
Kat 5:46 PB
Nadine 6something with DU (42, 30, 18)
Thanks for the morning session ladies. Well done everyone else!
Congrats for all the new PBs. Go OG. I think mine was one too!
Nice review Karen.
It was fun. My run wasn’t my best. It seemed my body forgot how to do double unders, Fran time was my best to date and wall ball was a treat (nice and fast and short). Best part was the great 8am team friendship.
Daz’s run sounds most fun though (despite him scaring the bejesus out of us as we took that sharp left out of the driveway). Time for me to get back to doing some longer runs.
Happy Sunday all.
Hey G-Bang, how’s it going?