Maiden WOD12 min AMRAP
10 KTE - (Each person. Only 1 person working at any time)
20 Sit ups - (Perform 10 situps each X 2)
25 KB Swings - (Each person. Only 1 person working at any time)
3 min Rest
8 min AMRAP
5 Power Snatch 30kg - (One Snatches whilst partner does 10 airsquats)
10 Push ups - (Each person. 2010 Games standard)
3 min Rest
4 min AMRAP
(Both athletes work at same time & share the one box. The score of both athletes are added at the end of the 4 min & that is your score for this round)
8 Box Jumps
4 Burpees
Post rounds to comments
Great to celebrate the opening of CrossFit St Marys today with this Team WOD & with a bunch of the CFP regulars. Although it was a 10am WOD, I guess you could be called "The Lab Rats" as it was the first for everything out there today.
ReplyDeleteI commented to Jody & Veronica on friday that I was definetly "Rusty" in my first 2 sessions back. But I felt my sea legs have started to come back after that session at the little Red box today. Maybe it was the buzz that the Team training always gives me, is the medicine i needed. Either way, its great to be back.
Thanks Everyone.
P.S. Most people know that im a long time (37yrs), one eyed Roosters supporter. But I was telling Jody that whilst I was away & when I got the oppurtunity to log on the 2 things I checked were the goings on & progress at CFP & the goings on & progress of the Mighty Roosters, & in that order as well. 15mths ago I wouldnt of believed anything aside from family & friends would be ahead of the Roosters. But then again CFP is like a family to me & I now look foreward to watching the growth of CFS.
I posted this on the previous blog update but its more relevant here...
ReplyDelete''Awesome box and awesome first WOD guys! Loved it and looking forward to training with others in my 'hood. To really fit in though, you'll need to change the name to 'SMARYS' no 'T' in the saint. Gotta keep it local you know? Keep it street haha.''
Teamed up with fellow Lab Rat Michael for the Maiden WOD's.
ReplyDeleteWOD 1: 3 Rounds + 8 reps
WOD 2: 5 Rounds + 34 reps
WOD 3: 7 Rounds + 10 reps
Great Box. Great Team. Great Atmosphere. Great efforts by everyone.
I feel privileged & proud to be a part of the CFP & CFS family.
YAY for CFS!!! Love the barbells there! And the pull up bars! Glenn, surprised you didn't go for the Roosters colours for the box - you went with the mighty North Sydney Bears colours instead! (that's who I used to go for)
ReplyDeleteJody, congratulations on the opening of your new box, it looks great, and I look forward to many WODS and fun times at CFS in the years to come.
ReplyDeleteThose Maiden WODS were tough one's. I feel privileged to have been standing there with you as your team mate today, on Day 1.
Mitch & Brendan
ReplyDeleteWOD 1
3 rounds + 38 reps
WOD 2
We thought 7 rounds + 5 reps but after comparing scores with Jody & V and Shane & Justine we must have miscounted
WOD 3
Mitch - 5 rounds + 8 reps
Brendan - 3 rounds + 3 reps
Total - 8 rounds + 11 reps