CrossFit 42 South

WOD- Friday the 4th November 2011

“Karen”

For time complete..

-150 wall balls 9/7kg

 

Finisher..

Max effort hang from gymnastic rings

 

Happy Birthday Bec…. Hope you have a kick ass day

Also happy Friday crew.. I hope you have an awesome weekend. 🙂

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4 Responses to “WOD- Friday the 4th November 2011”

  1. CrossFitMSD says:

    6.15am crew..

    Adam- 7.08 rxd, 1.55

    Ben- 10.13 RXD,1.05

    Andrew.W- 10.00 (7kg), 45

    Mary- 11.40 (70%rom), 49

    Kaye- 12.16 (50%rom), 33

    Megan- 14.38 (80%rom), 1.04

    Shelly- 14.50 (60%rom), 1.10

    Luis- 12.17 RXD, 1.17

     

    7.15am 

    kassy- 17.45 RXD, 30

    daniel- 19.00 (7kg, 100reps), 1.00

     

    Id like to Welcome Adam Hall to the CrossFit MSD crew. Thanks for coming along. Also a welcome on board to dan, Alex, bev, Dane, Mel, Jeremy and Larissa for also becoming apart of our awesome team here at CrossFit MSD.. We hope you feel welcome and we look forward to working with you 🙂

  2. CrossFitMSD says:

    10.30am…..

    "Karen"

    Maso- 5.37 RXD 

     

    10 power clean 70kg

    20 HR push up

    20 KB swing 32kg

    20 deadlifts 70kg

    20 chest 2 bar pull up

    20 burpee

    40wall ball

     

    Part A: As many reps as possible in 3 minutes.

    Rest exactly 3minutes.

    Part B: As many reps as possible in 6 minutes.

    Rest exactly 3minutes.

    Part C: Complete the work for time.

     

    Adam- 68,90, 12.27 RXD 

    micah- 66, 96, 12.34 (60kg)

     

    Good work here guys 🙂 

  3. CrossFitMSD says:

    11.30am- Hellyer Class…..

    "FRAN"

    21-15-9 of:

    Thrusters 42.5/30kg

    Pull ups

     

    Jordan- 7.40 (25kg, jpu)

    David- 7.50 (15kg, jpu)

    Zac.W- 7.49 (20kg, jpu)

    Brent- 8.48 (15kg, jpu)

    Adam.C- 11.44 RXD well done dude

    Zac.C- 12.40 (20kg)

    Amalise- 14.34 (12kg, jpu)

    Taylor- 15.30 (12kg, jpu)

     

    Once again thanks to all the crew from hellyer. We really appreciate you all coming in and having a go at CrossFit. We would love to take it the next step further for anyone who would want to become a part of the CrossFit MSD crew.

  4. CrossFitMSD says:

    5pm surprise wod..

    5 rounds for time of

    5 clean and jerk 60kg

    10 pull ups

     

    Optional finisher 400m sprint or 100 double unders

     

    Maso- 7.38 RXD, 100 double unders 1.00

    nathan- 6.35 (35kg) 400m 1.13

    Snarey- 7.16 (40kg) 400m 1.11

    Willy- 7.22 (30kg, last 5 jpu) 400m 1.08

    Row- 5.55 (40kg) 400m 1.22

    Alif- 10.58 (50kg) 400m 1.09

    Paul- 10.45 ( 35,jpu) 400m 1.59

    jos- 9.50 (20kg, jpu) 200m 1.59

    kaitlyn- 12.19 (30kg, jpu) 400m 1.20

    karli- 11.30 (30kg, jpu) 50 double unders 1.57

    shelly- 10.05 (30kg, jpu) 400m 1.42

     

    Awesome session guys :)thanks to all that showed up