As many rounds as possible in 20 minutes of:
Run 400m
21 Kettlebell Swings @ 24kg (16kg)
12 Pull-ups
Post rounds to comments.
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Since retiring from NRL in the year 2000 I have managed to stay reasonably fit through a combination of lighter weights and middle distance running, but all the time struggling for that motivation that comes with full time training in a team environment.
Four months ago I was asked to try a new workout regime called Crossfit and how things have changed. For the first time since my retirement have I regained my drive to be the best athlete I can. Crossfit provides me with challenges by the way of different workouts everyday that will push you to the very edge of your physical ability. It is addictive for the reasons that each week that goes by you can see improvements in your results which keep you coming back for more. Because of the wide range of movements and exercises that confront you in each workout, Crossfit appeals to all people who are interested in improving their fitness levels and therefore their lifestyle.
Through the watchful eyes of fantastic trainers I must say that I look forward to pushing myself that little further each day. So to close, if you are prepared to commit yourself to this program I will guarantee you myself it will bring you physical and mental fitness beyond comprehension.
Wade Fenton
Melbourne Storm 1998 -2000Upcoming CrossFit Events
Australasian CrossFit Games Regional: 18-19-20 April 2012-
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WOD Results:
5am
Glen 4+200m rxd
Mark 5+50m (16kg)
Liz 3 (12kg)
Muzz 4+10m (24kg)
Ange 3+250m (8kg)
Aeon 3+200m (16kg)
6am
Stephen 4+400m+3 rxd
Maren 4 (16kg)
Dave 4+400m (20kg)
Sue 4+400m+8 rxd
Maree 3+400m+8 (12kg)
Rach 5 rxd
Selena 3+400m+12 (16kg)
4pm
Drummond 6 rxd
That was a lonely WOD.
5.45pm
Sam 3+400m+20 (8kg)
Luke 4 rxd
Damo 4+400m+21 rxd
Wade 4+400m rxd
Michelle.C 3+400m+7 (16kg)
Kylie 3+400m+21+2 (16kg)
Aaron 5 (mod-ring pulls)(20kg)
Lance Spealler 3+400m+21+9 rxd
Deniece 4+100m (16kg)
Carol 3+400m+11 (12kg)
Great job 6am crew… Stephen, I told you that you could beat my average effort, so close to Sue… Rach, just carving it up as normal!!
That was a great effort by everyone (5am and 6am) this morning! Take into account that some of us seem to have lost our mojo AND the sore hands from yesterday…………good jod considering!
I am looking for mojo’s as we speak!
Drummond just seen your Daniel time – You’re a machine!! Awesome job.
Sue – Drummond may have spare mojo’s floating around – he certainly hasn’t lost his!
Thanks Rach.
I like to use ‘flat days’ as fuel.
Drummond
2 very good WOD’s to start 2010!!
Note for next Christmas -
1. No need to act like a student and down everything in site!
2. Let someone else be the mince pie eating champ in 2010!!
I am suffering for it Glen……………
WOD RAAF AMBERLEY
12.00 pm
peeps: 4 rnds rxd
dom: 4 + 200m (12kg)
adam e. : 3 + 400 + 10 (8kg)
scholesy : 3 + 400 + 8 (8kg)
midday was a bad choice.
Good stuff Peeps.
Great to see some new names.
Drummond
Hi Drummond,
Just for the records, I stuffed up my WOD it should read 3+400m+21+8 (12kg)
thanks Maree