Monday, January 11, 2010

HQ WOD Today


Hello boys and girls. Had a great time today with this wod and we had a really good energy in the Den. Thank you everyone for that. Congrats to Hattie for setting a female gym record of 142.8 on the 500m row. I think we had a few Personal Best today on the row, even after all that work. Post to comments if that is the case.
Today we are going to do the .com WOD, which fits perfectly after today's workout.
Tech: 
Snatch Heavy Single
WOD: 
Three rounds for time of:
Walking lunge, 50 meters
Standing broad-jump, 100 meters
1 building lap

"500m Row" Leaderboard
Ladies:
1. Hattie 1:42.8 (Gym Record!!)
2. Ains 1:44 (Personal Best)
3. Mellers 1:48.5
4. Annie 1:55.6
5. Animal 1:57.5
Men: 
1. Monkey 1:28.1
2. Solo 1:29.8
3. Murder 1:31.4
4. Pouya 1:35
5. Digger 1:36.1

7 comments:

  1. If anyones interested, this is a really good video for warm up stretching, and I would REALLY reccomend watching it. Chris, I hope you can start adding some of the moves into crossfit.

    B
    (just cope and paste the link)http://www.youtube.com/watch?v=VGOO8ZhWFR4

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  2. great job hattie!!!!!

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  3. B!!

    CAN'T. BREATHE. SO. FUNNY. i'm sorry but that video is incredible... i am definately thinking that chris should add these moves into our workouts, but you gotta have the vocals!!...

    chris, i'm expecting this motivation tomorrow!! :)
    thanks for making my evening B!

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  4. p.s. good job hattie!! i think i'm gonna re-name you speedy G..... you're my hero!!

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  5. Congrats Hattie, and sorry guys no one could catch me.

    The video is outstanding, well done B.

    Oz.

    Hope to get back in there real soon.

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  6. I'm w B Chris! The vocals are the best, I will be expecting this kind of motivation tomorrow!
    Annie
    Right Left ha ha shake it sugar!

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  7. Holy Crap, that's hilarious.. Ya know, that aint happening....

    Good job today Ladies !!!
    Im thinking we all get team outfits like that for the sectionals ?haha
    Robyn

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