Wednesday 310811

Posted on August 31, 2011 by mick. Filed under Crossfit Workouts

Over Head Squats
5 x 3reps

Five Rounds
9 KB Swings 32/24kg
15 Box Jumps

Scaled option
9 KB Swings (Scale load as required)
15 Box Jump

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12 Comments »

12 Responses to “Wednesday 310811”

  1. Gerry, on August 31st, 2011 at 09:43 Said:

    OHS @ 40kgs

    WOD @7:42 (28kg KB, pleased about this)

  2. Kristy, on August 31st, 2011 at 15:00 Said:

    OHS @ 30kg

    WOD
    5:17
    16kg KB

  3. Bec, on August 31st, 2011 at 18:09 Said:

    OHS 27.5kg WOD 8:25 16kb

  4. Nath BVS, on August 31st, 2011 at 18:50 Said:

    100kg OHS
    WOD = 4:29 RX

  5. Peter G, on August 31st, 2011 at 19:31 Said:

    60kg OHS
    WOD =4:27 with 24kg KB

  6. Khoterra, on August 31st, 2011 at 20:24 Said:

    OHS – 37.5kg PB
    Wod – 5:35

  7. JohnH, on August 31st, 2011 at 20:58 Said:

    Ohs: 55kg
    WOD 6:43 @ 28kg

  8. HAYDEN, on August 31st, 2011 at 21:38 Said:

    OHS: 70KG

    WOD: 4:24 RxD

  9. Darren, on September 1st, 2011 at 01:30 Said:

    OHS : 35 Kg x 3 Reps, 1RM 40KG

    WOD : (12KG KB + 15 Jumps ) x 5

  10. Lindslay, on September 1st, 2011 at 14:25 Said:

    OHS@35
    WOD10.01 rxd

  11. Dave, on September 1st, 2011 at 19:06 Said:

    wod 3:38 12kg kb

  12. Bdog, on September 2nd, 2011 at 09:50 Said:

    OHS @ 80kg (equal PB, should have tried 85)
    WOD @ 7:17 (first 2 rounds @ 28kg, then 24kg)


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