OK GO!

Run 5.2km @ 5:04

Then:
3×8 Body rows

Then:
21-15-9
Swings @ 24kg KB
Push-ups

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Plank party

2:00 each

KB Swing

Windmill

C&J

x2 @ 16kg KB

15 min of

10 RMM @ 12.5kg DBs vs Step-up

3×5 Back squats to warm up

3×5 Deadlifts @ 80,80,90kg
3×5 Seated Press @ 30,35,35

First one back with Neil after being out of action with a cold (or rather, trying to aviod a cold and not succeeding).

Say no more.

4:00 of 30:30
– Sprint
– Jumping lunge
– Burpees
– Push-ups
– Squats

Rest 2:00 between movements
= 28:00

3×5 Back squat @ 60kg
3×5 Bench press @ 45kg

at Neil’s place

Accumulate 60 sec each:

  • Plank
  • Side plank
  • Reverse plank
  • Hollow hold (progress to dragon flag)
  • Arch hold (superman)
  • 10-20 Burpees, squat jumps or lateral lunge jumps

2:00 each of:
Swing
C&J
Snatch
TGU
Russian twists
@ 16kg KB

L-sit drills

With Neil, at home.

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On the bike

CrossFit benchmarks

100 Burpees: 11:07 10:32
50 Burpees: 4:24
Angie: 30:47 (60 pull-ups only)
Annie: ---
Cindy: 13 rounds
Dianne: 39:07 (scaled)
Elizabeth: 24:47 (scaled)
Fight Gone Bad (3 rounds): 311
Filthy Fifty: 31:16
Fran: 10:31
Grace (35 kg): 4:25
Hangover Cure: 8 rounds
Helen: 11:10
Jeremy: 13:33
Kelly: 36:09
Linda (scaled): 1:17:04
Michael: 32:30
Murph: 54:17
Nancy: 17:30 (scaled to 35 kg)
Nate: 7 rounds (scaled)
Nicole: 3 rounds, 19 pullups

Row 1k: 3:26.3
Row 2k: 7:15.4
Row 500m: 1:35.7
Run 5k: 24:00

Weightlifting PBs

1RMs
Bench Press: ---
Clean: 70kg
Jerk: 70kg
Press: 52.5kg
Snatch: 47.5kg+
Squat (back): 102.5kg
Squat (front): 85kg (x2)
Deadlift: 130kg
CrossFit Total: 623

 

3-20RMs
3RM OHS: 55kg
3RM Front squat: 82.5kg (x5)
3RM Back squat: 90kg
3RM Deadlift: 130kg
 
5RM Press: 45kg
5RM Front squat: 82.5kg
5RM Back squat: 90kg
5RM Deadlift: 120
 
20RM Back squat: 65kg

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