A. Bench Press, 4 x 8-10reps *
* Hold weight across all sets
B. Max unbroken double-unders in 8 minutes.
*Complete a 30sec plank each time you break.
Photo: JD during the “12 Days of Christmas”. Courtesy of Grant Williams.
Such a huge effort hitting the WOD RXD for the first time. It is great having you back in the box JD. Keep up the awesome work!!!
Comments are closed.
PLEASE READ: Due to Marie testing positive to COVID sessions will run a little differently this week. Thank you to Danielle Williams & Luke Brown for stepping up to assist me. We have totally got this!!! Firstly, please continue to book in for sessions and come to your scheduled class in the box.The Plan:We will be operating a mix of a few scenarios-Danielle Williams & Luke Brown will assist in whatever sessions they can.During the other sessions, I will have a computer set up in the box – and will ZOOM from upstairs (my keen eyes will still be on you ). I will greet you from the digital world so be sure to save “hi” upon arrival WOD Brief, scaling etc. will be done via ZOOM (if a coach is not available).Please remain flexible as we navigate our way through this. We have been through worse so treat this like a minnie adventure!!! For completion:0-4 minutes:Row/Bike (900/800m) or (1800/1600m) 4-5 minutes: Rest 5-12 minutes: EMOM x 7 minutes:‘X’ Gymnastic Pull *12-13 minutes: Rest 13- 17 minutes:Bike/Row for meters (1800/1600m) or (900/800m)17-18 minutes: Rest18-25 minutes: EMOM x 7 minutes:‘X’ Gymnastic Push * *Choose a gymnastic pull/push and repetitions to be maintained across 7 minutes.Pull= Ring Row, Flexed Arm Hang, Negatives, Pull-ups, Chest to bar, Bar Muscle-upsPush= Push-ups, Dips, Handstand Push-ups Photo: Chloe taking 1st Place at CrossFit Noosa Teen Invitational. I am in awe of Chloe, her ability, mindset and humility in all she does. Saturday was no exception. I am so proud to watch her do what she loves and reap the rewards of her hard work. A huge thankyou to @CrossFitNoosa for running an amazing event to support the future of CrossFit. Special mention of @GorillaHealth Chloe’s official sponsor. Use code: CHLOE10 to receive a 10% discount and show your support.
