Strength
15 minutes to find:
1RM Thruster
METCON
EMOM for 12 minutes:
Even: 7 Thrusters 42.5/30
Odd: 7 Chest to bar pull ups
Skill
10 minutes practice Headstand/handstand
Post Scores Below!!
WOD 14-1-15
14 thoughts on ““WOD 14-1-15””
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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
Hey guys, can’t get up booked for this mornings class but can’t make it, to much snow, won’t get car out till later! Be careful driving everyone.
1 RM Thruster of 62.5kg, took me a few extra minutes but I got there. Also a PR of 65kg power clean, ugly as it was. Scaled to ring rows for the WOD, and I made a snowman, but his head fell off.
Well done on the snowman Feargal, the important bit in my eyes !!!!!!!!
70kg for the thruster and scaled to ring rows for the wod.
42,5kg for 1rm trusters.
Used 30kg for WOD and box ring rows.
41kg 1RM Thruster
Wod completed with 27.5kgs and ring rows.
Well done Teresa on box ring rows
35kg for thruster. Used 23 kg for the WOD and ring rows.
52.5kg for 1RM
Used 30kg for WOD and box ring rows
66kg for 1RM Thruster, did WOD with 40kg on bar & ring rows – could have done 42.5 but not enough 1.25s . Good to practice handstands.
42.5kg 1RM thruster. Use 30kg for the WOD, and scaled to ring rows.
70 1rm thruster. Messed up on wod had 45 on bar was doing full chest to bar. Failed on 8 min. Should have carried on as amrap but was sharing bar and over lapping. Just carried on doing ctb. Wasn’t just your snowman that melted this evening fegel.
65kg rm for thrusters. Up from 40kg in November.
Did WOD with 40kg on bar and rather pathetic ring rows.
75kg 1RM Thruster
45kg on bar for WOD and scaled to ring rows. I will crack those damn pull ups yet.
A nice bit of fun with the headstands and handstands after WOD.
Me bleedin neck is killing me today though !!!!!!!!!!!!!!!!!!
42.5 for 1 rep thruster and used 30kg for wod