Strength
1RM Power Clean
METCON
10 minute EMOM
4 Power cleans @ 80%
8 Pistol squats (4 Each Leg)
Post scores below!!
WOD 9-12-14
16 thoughts on ““WOD 9-12-14””
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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
47.5kg for 1rm power clean. V happy with that. Didnt get the ten rds for wod thanks to my little mascot needing attention (secretly happy lol!). 9 rds even. Plenty of bruises after all those cleans!
45kg 1RM. 10 rounds for the WOD, doing air squats instead of pistols.
80kg 1RM. And 9 rounds with one power clean for the WOD. Air squats instead of pistols.
40kg 1RM so close to the 42.5, raged I didn’t get it but still a PB none the less (thanks new nanos!!)
10 rounds for the WOD
43.5kg for 1RM on power clean, happy out. Got the 10 rounds in 10 mins with 35.5kg. Yes that’s the new 80% of 43.5kg,…
52.5kg for 1RM, was so close to the 55kg!!! Next time!
Finished all 10 rounds doing air squats.
Well done Natalie, there’s no stopping you girl. Just remember to hold onto the bar next time
50kg for 1 RM DELIGHTED!!!
Finished all 10 rounds with 40 kg on the bar and pistol squats (well… wall was helping me to keep the balance, but hey I am getting there) 
65kg RM
Finished the WOD with 50kg on the bar.
52.5 for 1rm finished WOD with 40kg and air squats
47.5 for 1RM
Finished WOD wit 45kg and Air Squats.
Was it not 57.5 Amy, don’t sell yourself short. Your doing super
45kg for 1rm power clean. WOD done with air squats
Ooh ya 57.5kg Ooops. Thanks for that Theresa
45 kg 1rm, 8 rounds flat w 36 kg
90kg 1RM power clean