For time:
Run 800m
50 Kettlebell Swings 32kg (24kg)
Run 600m
35 Kettlebell Swings
Run 400m
20 Kettlebell Swings
Finisher: Max. L-sit hold.
Post time for WOD and L-sit to comments.
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WOD Results: (WOD Time/L-Sit) (RR = Restricted ROM)
5.00am
Zane: 17.20 24kg 13 sec
Liz: 18.49 20 RR 0 sec
Tony: 18.28 24kg 19 sec
Michael: 17.39 24kg 14 sec
Keely: 19.09 20kg RR 6 sec
Dan: 17.39 24kg 0 sec
6.00am
Selana: 16.55 20 RR 7 sec
Chantal: 16.15 rxd 10 sec
Mitchell: 19.42 32kg RR 6 sec
Kym: 21.12 16kg 0 sec
Lisa: 17.33 16kg RR 0 sec
Sue: 17.38 rxd 12 sec
2.30pm
“Isabel”
For time: 30 reps Snatch, 60kg
Chris: 3.18 rxd
5.30pm
Kerri: 18.52 8kg 25 sec
Brooke: 19.53 8kg RR 39 sec (plank)
Paige: 14.26 12kg RR 1.31 (plank)
Robbie: 16.21 rxd 30 sec
Amanda: 19.28 16kg 22 sec
Jared: 21.08 20kg 11 sec
Sarah: 18.21 16kg 11 sec
Hey Chan
Tough Wod this morning but these ones are why we call you Chan-Wow! You did really well with a bit more pace in the run and not much rest in those swings.
Good work kiddo you are the time to beat for the day lets see if the boys can bring it tonight!
Thanks Sue
I’m just waiting for Marie to kick my butt this arvo!
While I’m here, welcome back DD and Grant! Love your work on last nights Wod DD doesn’t seem like your time off has affected you too much. We have missed you at training and I need help with handstand walking so will see you next week at the pm sessions! xx Suey
Thanks Suey!
You and Chan did awesome this am – i can barely swing the 24kg bell past my hips let alone above my head!!!
Hi Coastal Crossfit Crew,
My name is Kate, I am part of The Cell Fitness (http://thecellfitness.com.au/) in Perth but love, love, love the Coastal Crossfit programming.
Thanks Chris for a nice chat this morning and clarification that As Rx’d was an American swing – ouch!!!!
Really enjoyed today’s WOD but need to work on moving up to a 24kg KB.
13:37 20kg 14 sec
Thanks
kst
Hi Kate,
Thanks for posting a comment. It’s great to find out that there are other CrossFitters out there following our site externally. Please feel welcome to post your results on the site anytime.
Cheers,
Chris.