Strength
5RM Bent Over Row
METCON
2 Minute AMRAP x 4
4 Hang Power Snatch (45/30)
8 Lateral Burpees Over Bar
16 Double Unders
Rest 2 minutes between AMRAP’S
Post Scores Below!!
WOD 24-9-14
17 thoughts on ““WOD 24-9-14””
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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
Unreal atmosphere tonight! Was really nice to have lots of new people in the gym. Well done everyone! 41kg bent over row. 1 rd plus 1 burpee was my best. 20kg on the hps, up from 18 in last wod. Felt it finally clicked tonight.
Was nice not to have millions of double unders tonight!!!!
80kg for the 5 rep max
1 rd and 6 lateral jumping burpees was my best.
Well done to all in the 6:45 class
Got 55kg for the bent over row, 1 rnd and 15 doubles was the best tonight
Scored on getting a bar muscle up after the class aswell 
thanks Cameron for the tips 
Well done Cain!
65kg on bent over row & best round in WOD was 2 rds & 2 HPS .
Got 32.5 for the bent over row and 1 round with 6 burpees was my best in the WOD.
A dodgy 55kg for the 5rm row, then 25kg on the bar let me do 1 rd 7 burpees. Great atmosphere with the new people
Well done Cain
Managed 27.5kg for my bent over rows
By the skin of my teeth I managed 2 rounds in the WOD
60kg for the 5RM, although wasn’t quite reaching the chest at the end.
Enjoyed the AMRAPs, using 35 kgs and doing single-unders I managed 2 rounds + 1 HPS in the first two sets, slowed down to 1+8 burpees for the last two.
37.5 kg for 5RM & 2rounds + 4skips. Good to be back
65kg on 5rm. Two rounds and two hps.well done cain dont forget to mind my rope.
Hahahahaha guarded with my life Alan
50kg for 5RM bent over row. 2 rounds and 2 HPS (30kg) for the WOD.
Forgot to post my scores last night!!!! 33.5kg for the bent over row. Used 20kg for the WOD, got 1 full round and 8 lateral burpees every time, raged I didn’t get 2 full rounds done.. something to work towards!!!
50kg for bor and 30kg for hps. 1 round plus 8 burpees
47.5 kg for the bent over row.22.5 kg for WOD, best score 2 rounds
P.s. arms are still not well after Monday’s workout.
100kg 5rm bent over row, 2 rds and 5 burpees best round.