Wednesday 12/11/08 WOD'

Fran is up for Wilf and Spinxy up to you lads come a bit later if u want
21 15 9 Pull ups with 40kg Thrusters

Fight Gone Bad will be hanging around all week, any takers ?

WoD : KB Madness !
is 25 KB swings acting as the stopwatch : 1 person is the stopwatch
rest of you : wall Ball, sit ups, Press up, until KB completed then rotate.
All 5 times on the KB

Apologies for the no show tonite Nick, messed my shoulder up and can barely manage 1 pull up at the minute. Will be back Mon tho and ready to make Fran my bitch! (famous last words)

No Probs Dan mate. Handstand Push ups for that shoulder injury, that will sort it
See you Monday !!

ps :
It's not having an impact on your pull ups then

I heard you had the rowing machine set up for the 5k for me so I legged it!

Truthfully couldn't make it last night but will be there tomorrow am, I am going to have to bite the 5k bullet sooner or later!

Howells s**** out on the rower eh!!! Its your Nemesis odd job bob a bob

Wilf he has already picked his workout for Saturday as well! So no 5k again !
Very impressive skipping OJ though !
Ross x 2
Wilf
Rob
Caroline 30kg Squat (Same as Boys )
Tom
Matt
Woodsy
Rich
Damo : X Fit Total
What a turn out this morning. Maybe something to do with no sesh tonight but still, what an effort to get down there and crack out Tabatas at 7am
Row
30kg Squat
KB swing
Push Press 20kg & 25kg
Bag Pull
Skipping
Press Up
Sit Ups

I was going to post and apologise for not making today - been at conference and desperately needed sleep - but looks like there were plenty there anyway!

you did well to get the right day this week!!!!!

That was once! and it just shows how keen we are surely? I'm waiting to hear if Sophie finds anywhere to CrossFit in China first

yes but u shall never be aloud to forget it !!!!!!

Wilf
Sarah
Rob
Matt
Me
Did in my opinion the Beast!
15 reps Squat
Pull ups
Push Press
Full Clean
X Fit Run : 360mtrs with 25kg pack
5 times
Well done especially to Sarah who used the same squat weight 30kg and a 25kg pack...awesome Sarah

No Probs Leoni, see you this week. Igfnore those two they have been hitting the Guiness for the past week. When they get back we will have to ease them in slowly !!

Ease what??? we are well oiled!!!!!!