METCON
Hero WOD “MCGHEE”
30 min AMRAP
5 Deadlift (125/87.5kg)
13 Push Ups
9 Box Jump
Post scores below!!
WOD 12-12-14
10 thoughts on ““WOD 12-12-14””
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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
Is today Tuesday lol!
15reps + 4 DL, 80kg on the bar.
20rds with 65.5kg on the bar. I love box jumps! Didn’t think I’d ever say that when I joined last January!!!
Dare I say it but I enjoyed today’s WOD!! 16 rounds and 2 deadlifts with 65kg on the bar!
Ciara, with that combo I love box jumps too!
Completed 21 rounds with 80kg on the bar. Found it tough going, wasn’t able to speak after it!!!! 
13 + 5 push-ups with 80kg, tough one to end the week back, t but delighted Is able to do all the box jumps. I think I’ll have to start bringing my own mop in though.
14 rounds + 2 DLs at 90kg. No box jumps as knee playing up, so step ups all the way. Gotta love a 30 min AMRAPs on a Friday night.
Feargal – happy to go halfs on the mop cost with you
16rds +5pu 80kg on bar push ups were tough. Glad i was in now well done guys have a good weekend
12 rounds and 4 deadlifts with 80kg on the bar
good WOD to end the week 