Skills
Double Unders
KB Snatch & Clean & Press/jerk
Hand2hand
WOD 12min AMRAP
7 Deadlifts 140/100 (2person Deadlift)
14 KB Swings 24/16
5-10-15 Shuttle
*This WOD can be done as an individual or partner
*If Individual, the Deadlift weights are 80/50
*For partner version, only one person can work Swings at any time
Mobilization
Work on any stiffness or area
Just wanted to say what great spirit was shown by CFS at "TOP DOG2" Everyone dug deep & the support was something else. Well done Team, & welcome to "The Sport Of Fitness"
ReplyDeletethanks cfp on behalf of belinda and myself we had an awesome time and bodies are still recovering.
ReplyDeletecant wait for next year.
Thanks Belinda, James & Nathan, for your fantastic efforts on Sunday. I think we did CFS proud.
ReplyDeleteThanks Carla and Zinger for coming out ( in the heat) to support us and Sierra and Gab for judging and encouraging us through that last wod Thanks Jody and Glen for your great coaching xx
Well done Guys you did a great job out the representing our little box, you are the first of many.
ReplyDeleteWarmed up wit a little Tabata session with Jody, Nathan, Tayla and Jessie.
ReplyDeleteBurpees by default- 6,7,6,7,6,5,6,6= 29
WOD we did a 4 team WOD, Me, Nathan x2 and James. 2 people DL whilst 2 on the KB's, then team shuttle.
We did 7 Rnds+21 as RXD and then won the DU playoff with Nathan scoring 31 max 1shot.
Good workout allround tonight, thanks Gab for looking after my little girl tonight. Well Done Tayla, your first session of CrossFit - she'll be back.
Joined in on tabata for Ring Dips
ReplyDelete8 Rounds of 4. Been trying to get this out for a few months now.
go the same as the tongan beast (mark brown) but lost in the skip off jesse repped us get 8 du
ReplyDelete