Archive for August, 2009

Dad

Happy Birthday Dad.

“My father gave me the greatest gift anyone could give another person, he believed in me. ”
Jim Valvano

Rest

or

Grace

30 Clean and Jerks for time (60kg)

Scale weight as required.

James M rest!

5 rounds for time of:

10 Deadlifts

20 Push ups

30 Sit ups

Go heavy on the deadlifts you want a weight that you have to break up the sets for, push yourself.

CrossFit hits Legoland

5k row

Deanne F

3 Rounds for time of:

21 Wallballs

15 Pullups

9 Burpees

Rest Day

or

Isabel

30 Snatches for time (60kg)

Scale weight as required or just work on technique.

3 Rounds for time of:

21 Burpees

15 Dummbbell Cleans

9 Box Jumps

Big Bill Stone

Happy Birthday Bill Stone!

Run 4 x600m

Rest between sets as required.

Deanne F post WOD

Happy Birthday Deanne F.

21-15-9

Burpees

Overhead Squats

Joanna P

Congratulations  to Joanna P on her first unassisted pull up. Well done! 

Rest Day

or

Fran

21-15-9

Thrusters

Pull ups

Clean

3-3-3-3-3