Strength
Back Squat 5 x 2 @ 85%
METCON
3 Rounds
20 Burpees Over the Bar
20 Front Squat 60/40kg
20 STOH 60/40kg
Post Scores Below!!
WOD 02-03-15
14 thoughts on ““WOD 02-03-15””
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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
24.29 with 50kg. Found this one tough today, but glad to have it done.
Sub 12 mins, in my dreams!!! Completed the WOD in 22.23 with 40kg on the bar.
15:14 with 45kg but doing deadlifts instead of STOH
20.20 for WOD, did not think I’d find it so tough with 25kg, beginning to think will I ever get stronger!! Well done to anyone that got it in the time cap
Happy Monday!! 
Well done Theresa for doing birthday Burpees after it 
Thanks Orla. Thanks for counting them out
23 something with 35 on bar.. nearly died!! wouldn’t have finished if it wasn’t for Edel encouragement, Thank you
19.20 Rx’d – legs, lungs and stomach burner!
Back squats with 100kg on the bar.
WOD in 19:08 with 40kg on the bar. Just a wee bit over 12 min ;p
15:43 but with only 25kg. Well done to Natalie beasting it with 35kg!
WOD in 16.40 with 30kg on the bar.
thanks for all the happy birthdays guys and burpees are way better than cake!
20.10 for wod with 40kg on bar 15 min time cap was above me.
13:20 for tonight’s WOD with 40kg… Any heavier I think I’d still be there!!
20:10 with 25kg bar, could have done better, 3 day drinking Hen Party didn’t do me any favours!!
Did this in open gym. 21.05 wit 40kg on bar. Tough doin it on ur own!!