Weighted Pull-ups 2-2-2-2-2-2-2
Novices will be working strict Pull-up progressions.
Finisher: Play with handstand walks
Phillipa from CrossFit Newcastle (qualified 28th in the CrossFit Games Open – Australia) popped in for a WOD last week and enjoyed the company of an all boys class.
2 Responses
WOD results:
A. 2RM weighted Pull-up x 7 sets
B. Strict Pull-up with drop set to max effort band assisted
C. Band assisted Pull-up
(Best effort across all sets)
6.15am:
Razor: A. 22.5kg
Mark: C. 8 (orange)
Leisha: B. 3 (6 purple)
Bove: B. 3 (3 negative)
Tasha: C. 10 (orange)
Jaci: C. 7 (green)
Alex: A. 16.25kg
Sarah: C. 14 (green)
Martin: C. 10 (blue)
DJ Dave: A. 25kg
Matt: 17.5kg
Sanch: ?
Yaro: A. 25kg
7.30am:
Chops: A. 27.5kg
Drum: A. 45kg
Russ: A. 40kg
12 noon:
Brett: CC: 12.57 rxd/A. 25kg
Jimmy: CC: 22.53 rxd/A. 30kg
Frank: A. 35kg
Jose: A. 20kg
Nikki6: A. 45kg
Sam: A. 40kg
Kyle: A. 12.5kg
Jerka: A. 17.5kg
Jason: B. 12 (6 purple)
Mark.I: 6 (green)
5.15pm:
Cat: C. 16 (green)
Slayer: A. 25kg
Ester: C. 11 (green)
Nick.W: A. 27.5kg
Chris: A. 30kg
Murph: C. 8 (purple)
Nick: B. 7 (5 orange)
Spartacus: A. 27.5kg
Le’Roy: A. 30kg
Lisa.N: C. 3 (purple)
Jake: A. 20kg
Nick.C: A. 10kg
Clair: C. 8 (green)
Big Wave: A. 25kg
Adam: A. 20kg
6.30pm:
Eleni: C. 15 (green)
Tan: C. 3 (purple)
Tom: A. 45kg
Lukey: A. 20kg
Eve: C. 7 (purple)
Adam.M: B. 2 (5 orange)
Liam: A. 12.5kg
Steano: A. 15kg
Timmy: B. 7 (8 purple)
Edwin: A. 20kg
Cam: A. 27.5kg
Ww
09:30
5 rds for time of:
45sec Dead lift (100kg), 15sec rest, 45sec ring push UPS, 15sec rest
Red: 12/25,12/20,12/20,12/20,13/19