Saturday 240410

Posted on April 24, 2010 by admin. Filed under Crossfit Workouts

Pre games WOD’s

WOD 1

For time:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1.

Clean 40kg (30kg)

Toes to bar.

10 minute cut off.

Post time to comments.

Rest 45 minutes, conduct second workout.

WOD 2

3 Rounds for time:

15 OHS 30kg (20kg)
Carry 20kg plate 20m – from point A to B and back.
9 Burpee

10 minute cut off.

Post time to comments.

Rest 45 minutes, conduct third workout.

WOD 3

As many rounds as possible in 5 minutes:
4 Ring Dips
8 KB Swings 32kg (24kg)

Post rounds to comments.

All are welcome to participate.

Muscle Up skills Class with Paul Tuesday 1900hrs.

14 Comments »

14 Responses to “Saturday 240410”

  1. nick williams, on April 24th, 2010 at 07:18 Said:

    thanks for posting guys, may do these at home

    is WOD 1 power cleans or squat cleans? from the floor or hang?

  2. steve, on April 24th, 2010 at 07:25 Said:

    Nick,

    First WOD is full clean.

    Steve

  3. nick williams, on April 24th, 2010 at 10:28 Said:

    thanks Steve

    WOD 1 – 9 mins 56 (grip was the killer on this one)

    rested 7 minutes then

    WOD 2 – 4 mins 15

    didn’t have the time for WOD 3

    good luck guys both today and at the Games

  4. lelak, on April 24th, 2010 at 11:38 Said:

    WOD 1: 14’19″

    WOD 2: 5’00″

    WOD 3: 5 rounds even

  5. Mitch, on April 24th, 2010 at 12:16 Said:

    WOD 1- 8:05

    WOD 2- 3.22

    WOD 3- 9rnds + 3 swings

    Awesome workouts
    Cheers Mick and Steve
    CFX!!!

  6. Iain, on April 24th, 2010 at 13:02 Said:

    WOD1 – 9:37
    WOD2 – 4:42
    WOD3 – 8rnds + 3dips

    Great morning and some awesome efforts

    Thanks Steve and Mick

  7. Graeme, on April 24th, 2010 at 13:06 Said:

    Great morning

    WOD 1 – 10:15
    WOD 2 – 4:40
    WOD 3 – 7 rounds – KB@24kg

  8. Jen C, on April 24th, 2010 at 14:21 Said:

    Missed WOD1
    WOD 2 – 5:18
    WOD 3 – 6 rounds @ 20kg KB

  9. Pam W, on April 24th, 2010 at 14:30 Said:

    Wod 1 – 21:56
    Wod 2 – 4: 40 I think
    Wod 3 – 4 rounds + 2

    Awesome team effort to everyone! thanks heaps

  10. Ryan, on April 24th, 2010 at 16:00 Said:

    WOD 1 – 14:30
    WOD 2 – 6:22
    WOD 3 – 8 rounds + 4 swings

  11. Ogi, on April 25th, 2010 at 07:44 Said:

    Ogi – training at Crossfit Auckalnd
    WOD 1: 5:50 sec (did V-ups until the 3,2,1 reps because there was a WOD using the chin up bars)
    10 min rest and WOD 3: 8 rounds

  12. Frank, on April 25th, 2010 at 09:24 Said:

    Awesome day…Devoted FX followers from Alaska here.
    Frank- 1- 9 min/ 2- 4:34/ 3- 8rds and 4 dips
    Kevin – 1 -7 min/ 2- 4: 43/ 3-6 rds and 4 dips

    Steve…when is your book printing in US?

  13. Adam Mackay, on April 28th, 2010 at 21:30 Said:

    WOD 1 – 9:30

    WOD 2 – 3:37

    WOD 3 – 9 rounds 4 dips + 3 KBS

    Great workouts! short and sharp. Good physical and mental prep for regionals! thanx steve and mick!

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