WOD 11-03-15

** Please put your equipment away after using it!!!!!!! Also if you do not wish to attend class take your name out of it please as we are getting lots of complaints as members are on waiting lists when there is less than 18 in a class!! **

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Strength 

Push Press –  2 x 3 @ 85%,  3 @ 90%

Bent Over Row 3 x 8 Heavier than last week

METCON

For time:

60 Double unders

50 Wallball 20/14

40 Burpees to the target

30 Box jumps 24/20

20M Bear crawl

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Post scores below!!

 

12 thoughts on ““WOD 11-03-15””

  • Siobhan

    Ah shite, def not going sleep now. Going have leave packing my bag till the morning anymore so don’t read it till then.

    Reply
  • Thorsten

    50kg and 55kg for push press.
    50kg for bend over rows.

    Finished WOD Rx in 13 min. Managed 30 unbroken double unders. New PB and 20 short of my target for this year.

    Reply
  • Maria

    Would bear crawl all day for Jason Statham haha..

    I think it was 34.5 and 36kg I used for push press and 30kg for the bent over row.

    13:31 for the wod.. Burpees were slow going… Tough but good :-)

    Reply
  • Lynn

    I agree siobhan hate those burpees! 13.35 for me but used a 14lb ball for wall balls…
    enjoyed today’s Wod well done everyone ;-)

    Reply
  • Niall O'Reilly

    Enjoyed today even though i’m still flued up! 12.20 for the wod, kept no repping myself on the wall balls because I wasn’t getting it high enough and done 45 burpees because I was using the lower bar so happy overall! 45 and 50 for the push press and 45 for bent over row.

    Reply
  • Steve

    Managed 50kg on the bent over row , completing the WOD in 12:06 with singles instead a of DUs. Can’t say I missed that 20lb wall ball !!!

    Reply
  • alan

    60kg, 65kg push press 50kg bent over rolls. Wod turned into disaster. Was rxing it from bottom to top flew through everything until got to double unders. Managed 8 in a row then couldn’t string together more than one or two after that. Got to 41reps then went to singles just to get finshed that was at 17 mins by then. Big thanks again to all that helped me look for my keys. Your a great bunch :)

    Reply
  • Vilma

    11.08 for WOD. Skipping rope was slowing me down. Guys need new skipping ropes!!!! In the end grabbed Shane’s skipping rope and finished WOD :D

    Reply

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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)
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