Strength
10 Minutes EMOM
Even: 6 Push Press 60% 3RM
Odd: 10 Burpees
METCON
3 Rounds For time:
25 Push Ups
200m Run
25 Sit Up
200m Run
WOD 23-4-14
10 thoughts on ““WOD 23-4-14””
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"If it wasn't for Cameron (you cam do it) Rickerby I still would not be able to do a pistol squat to this day! I saw Cameron as an inspiration before he became a coach.. He was always first in and the last to leave! Banging out the skill work before and after wods.. Knowing that if he was going to be a real crossfitter that it was up to him!! When he became a coach he always pushed that extra rep out of me!! He always made sure I rested for no longer than 5 seconds before I was back on the bar! And his mobility wods that opened up the gate of pistol squats for I will never forget!! It was an absolute pleasure buddy! Go forth and make legendary cross fitters :) :) "
"Michael Tully" (RCFNI)
TESTIMONIALS
Sounds like fun
Tough short workout did it in 11.39. Did push press with 40kg that got heavier by the minute. Good day after yesterday’s squatfest.
Done in 9.10, all good. 55kg for 6PP. True, good to get running after yesterday and loosen up the legs a bit!
WOD looked easy enough in print but oh boy was it tough…11.52. Run definitely freed up legs after yesterday’s effort
Short n sweet!! 10.32 I think. Ring rows instead of push ups.
WOD finished in 9:21… Short and sweet thankfully!
12:30 not as short and definitely not as sweet as it looked
10.01! Need to speed up the press ups. Legs are milled now. Day off 2m.
10.02 for the WOD just 3 seconds off breaking the 10mins
, so close! got a headstand tho 
thanks Sandra
8.10 on the WOD short and BITTER!