Strength
1RM Back Squat
METCON
“Cindy”
20 Min AMRAP
5 Pull Up
10 Push Up
15 Air Squat
Post Scores Below!!
WOD 15-9-14
19 thoughts on ““WOD 15-9-14””
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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
Cindy – really liked this WOD! Time was up, but I don’t think I was ready to stop!
20 rounds & 1 push up!
Got a new Back Squat 1RM of 45kg……… 15kg heavier than the last time. Couldn’t believe it as I was chatting away with Rachel and wasn’t passing much heed to what weights were going on. So delighted with myself!!
Great WOD as well…… 15 rounds with 4 ring rows. A good day!!
110kg for back squat and 15 rounds plus 5 ring rows for the wod. Cindy is a real shoulder burner.
137.5kg 1RM back squat and 23 Rds and 10 push ups. Juiced!
That WOD was grand thank God. 1RM was 57.5 but felt I may have been able for bit more only time ran out. 17 rounds and 5 squats. That was ok…I think I might survive this place after all!!!!
17 rounds for WOD
52.5kg 1rm would have liked to try more weight but time was up
67.5 for 1rm, +7.5kg on last time
12 rounds in the wod, but with ring rows.
73.5kg for 1rm back squat. 19 Rds 5 push ups. Good to be back!
63.5kg for the back squat. 28 rounds & 10 push ups.
60kg back squat. 19 + 7 push ups for the WOD.
Up to 100 kg on back squat and 16 rounds and 5 ring rows for Cindy
120kg 1RM back squat up 10kg from last time. Rx’s the WOD with 12 rounds and 2 push ups.
125kg for back squat, happy wit the increase. 12 rounds & 4 push ups for WOD.
120kg 1RM Back Squat…13rds + 9 Press Ups for Cindy!!!
115kg for 1RM Back squat, happy out with that
15 rounds and 3 push up for Cindy, great to be back 
63.5kg back squat!! 18 rounds and 5 push ups for Cindy!! Welcome back Niall
Forgot to put in my scores last night!!! 50kg back squat, my previous 1RM was 42.5kg so I’m delighted to see such an improvement! I completed 18 rounds and 3 push ups in the WOD, ring rows instead of pull ups.
132.5kg 1RM back squat. 19rds & 10 Push-ups for the WOD.
Missed this on Monday so caught up with it today. Did 100kg for the 1RM Back Squat, managed 19 rounds + 8 push-ups for Cindy, doing ring-rows instead of pull-ups. Not sure what the foundation course made of the quivering heap in the corner when I was finished.