Weds 19th Nov

Whats happening Nik? Operation Meltdown again?

I reckon we do this little beaut!

100 push-ups
440 sprint
100 pull-ups
440 sprint
100 sit-ups
440 sprint
100 air squats
440 sprint

"THE INTERVIEW"

If we did that, we would meltdown matey ! No chance
I am researching give me time and I will get it posted.
Return of Smiler tonight so maybe in true Macam fashion

100 pull ups
100 handstands
100 slaps in the face
i'll give you meltdown

Just read Sean's suggestion..........Is he on some kind of medication ? If not, maybe someone should suggest that he should be....

Laters

Russ

Sean i thought I told you, you were banned from your ridiculous "ideas" for WOD's. But fair play I'd be up for giving that a bash, we've done worse!

I cant belive the Slug even is suggesting 100 pull ups, or would that be 100 sets of one mate?

Whats tomorrow workout boys - come on pull your finger out! New Ross said he wants another beasting!

Saturday morning might be a fran morning for me!

Rob howells wants to know if he can do his 5k row?

Hey Gez - i have got a great photo of Nick hanging over a bucket! Have a look at this!

http://picasaweb.google.com/wilf.lewis99/CrossFit#5270790038420652370

Wilf

Class!