Strength
Back Squat 6×4 @ 75%
METCON
For time:
5 Rounds
20 Double unders
15 Wallball 20/14
10 Sit ups
Post scores below!!
WOD 20-10-14
16 thoughts on ““WOD 20-10-14””
Leave a Reply to Francine Kivlehan Cancel reply
"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
5.23 for the workout.
Finished on 10.26 – I think Sean was making his second cup of tea as I collapsed at the end of the fifth round.
7:30
7.35 well done to Amy on her 1RM back squat u done fantastic!
6.11. Double unders need practice!
Got 12:03 for this one. Wallballs took ages and the doubles were sketchy
7.46 for WOD, 60 singles rather than 20 doubles will encourage me to work on the doubles.
After almost 8 months at Crossfit Sligo I achieved my aim of doing one pull up last week and guess what I did 3 tonight.
I knew the drugs would pay off eventually
12.10 for the WOD, with the 14kg ball. My first round of situps were lightning though
Well done Ronan! The more the merrier
Alas I still have to do a pullup!!!
I cant do DUs either so I did 60 singles for the 5 rounds and completed it in 9min40secs.
9:42 for the WOD
9.18 for the WOD using the 14 wall ball, had to scale the double unders to 60 singles.
8.17 for WOD. Tougher than it sounded!
Well done everyone! 7.32 for wad only had a fourteen ball and done singles. Still enjoyed that one
90kg for strength tonight 6 sets 4 reps @75% 1RM, felt pretty heavy.
7min something for the WOD, tried to go flat out but the singles really slow you down. Was nice to count someones reps today.
7.16 for workout
Thanks Lynn, cheers for the encouragement, would of stopped well before that otherwise!!
9:08 for this, wall-balls got ugly at the end. Someday I’ll do a double-under.