Strength
Deadlift
3-3-3-3
Metcon
For time:
3 Rounds
15 T2B
10 Ring dips
5 Deadlifts (160/110kg)
Post Scores Below!!
WOD 16-1-15
10 thoughts on ““WOD 16-1-15””
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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
Worked up to a PR of 130kg on the deadlifts, previous 1RM was 120kg. Completed WOD in 8:30, did t2b for the first round only, sit-ups for the rest, box dips with feet elevated instead of ring dips, and 115kg deadlifts. No snowmen to report.
130kg for deadlifts and wod in 6.09 with sit ups, box dips and 110kg deadlifts.
Worked up to 85kg in 3-3-3-3 and in the wod done sit ups, box dips and 75kg for 5 dead lifts
Managed 120kg for 3RM , then did WOD in 7:34 doing sit ups, box dips & 105kg Deadlifts
130kg deadlift RM
4:20 for Word with 120kg on bar, knees to chest and box dips.
Arms are sore now, I can barely lift me pint, am seriously contemplating asking barman for a straw.
WOD in 6.28 with sit ups, box dips and 70kg deadlifts. Worked up to 85kg in the 3-3-3-3.
Worked up to 80kgs with dead lifts
Wod done in 6.41 with sit ups box dips and 70kgs dead lifts nice handy one this evening
Enjoy the weekend guys
A 70kg 3-3-3-3. 6.21 for WOD with sit ups, box dips and 60kg on the bar. Place coming together nicely so be glad see the end result.
Got 140 strengh did do 3 reps at 150 but form was terrible. Was fried after that! Started wod with 120 couldn’t even lift it so stripped down to 100. Done box dips and and toes to bar in 9.23. Happy weekend peeps.
105kg for 3RM
WOD wit 90kg, sits ups and box dips in 7.07