July 2010

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=258 w=200 h=220 float=right]Strength: Turkish Get up 4, 3, 2, 1 reps W.O.D. Handstand push up Box jump Knee to elbow 10 to 1 reps, for time.

Gymnastics: Ring holds Handstand W.O.D. ‘Nasty Girls’ 50 squat 7 Muscle up 10 Hang power clean 3 rounds, for time. Compare to: 27/04/2010 The video attached shows some strong CrossFit chicks doing ‘Nasty Girls’

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=257 w=200 h=220 float=right]Strength: Split Jerk 5 x 5 W.O.D. ‘Annie’ Double under Sit up 50, 40, 30, 20, 10 reps, for time. Compare to: 17/02/2010 Janet doubled her PB yesterday

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=256 w=200 h=220 float=right]Strength: Deadlift 5 x 5 rep W.O.D. Run 400 15 Press up 15 Kettlebell swing(24/16) 3 rounds, for time. Tobin got some photo’s, Here.

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=255 w=200 h=220 float=right]Power: Clean 4 x 3 rep W.O.D. 10 Push press (40/25) 10 Chest to bar pull up 7 rounds for time. Rob’s wife got a few good photo’s

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=252 w=200 h=220 float=right]Time trial Row 500m W.O.D. Burpee Kettlebell swing (24/16) sit up 21, 15, 9 reps, for time. Matt broke the mens Deadlift record last night with 210kg (15kg

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=163 w=200 h=220 float=right]CrossFit Total Back Squat Shoulder press Deadlift 3 attempts at each lift, highest weight lifted goes towards your final score. Compare to: 28/05/2010

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=251 w=200 h=220 float=right]Strength: Overhead squat 4 x 5 rep W.O.D. Run 400 20 Push press (30/20) 5 Pull up Run 400 10 Push press 10 pull up Run 400 5

[fusion_builder_container hundred_percent=”yes” overflow=”visible”][fusion_builder_row][fusion_builder_column type=”1_1″ background_position=”left top” background_color=”” border_size=”” border_color=”” border_style=”solid” spacing=”yes” background_image=”” background_repeat=”no-repeat” padding=”” margin_top=”0px” margin_bottom=”0px” class=”” id=”” animation_type=”” animation_speed=”0.3″ animation_direction=”left” hide_on_mobile=”no” center_content=”no” min_height=”none”][singlepic id=250 w=200 h=220 float=right]Gymnastics: Ring holds Handstand balance W.O.D. 10 Power snatch (40/30) 15 Deadlift 20 Double under 4 rounds, for time.