Strength
Back Squat 5×5 @ 85%
METCON
3 x 2 Minute AMRAP’s
AMRAP 1
200m Run
Max Push Ups
AMRAP 2
200m Run
Max T2B
AMRAP 3
200m Run
Max Back Squat 50/30kg
Post Scores Below!!
WOD 11-01-16
8 thoughts on ““WOD 11-01-16””
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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
Fun one today, 30-35-16 doing high knees and 40kg back squats. Nice to get the bit of extra time for skills work too, I rarely have the time outside of classes.
Strength at 80kg, WOD was 23,21,8. Tough one but really good, great gang in for the 5pm and nice push on the skills at the end, gonna be a good 2016
Strength at 48kg… WOD 40, 12, 21…. T2B need more work. Still couldn’t string them in WOD yet.
70 kg for strength,32-30-20.
Short & sweet today.enjoyed it.
70kg strength 47-21-14. Great to see all the skills practice at the end in the 5 class!
65kg for strength. WOD was 30-34-10. Nice and short but still felt it at the end.
Used 53.5 for strength, felt heavy.
Wod 25 – 8 on toes before going to knees, 11 t2b and 23 squats with 30kg.
Good class today.
Did 95kg for strength.
33-35-24 for WOD, scaled T2B to high knees. We need to come up with some sort of a traffic system after nightfall for this type of running WODs. There have been some near collisions at the turning point in the 7pm class.