Well the WODS have been posted for the RXD on Saturday at the Throwdown. Same as the beginner and intermedate with a couple of subtle differences.
WOD 2: C & J 2RM then chest to bar pullups in 7 minutes
WOD 3: Suicide's 7.5m x 10 then wall balls on the minute every minute for 12 minutes.
Both WOD's 1 & 4 will be posted shortly. So far the WODS look nasty, but looking forward to having a go.
Great effort by Aimee who completed her physical assessment today and did very well. 8.7 on the beep test and completed everything with ease. Good Job!!!! She goes to the next stage and here's hoping that she makes it through to the top few and gets a job in October.
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Only a couple of days to go and the beginner WODS have been posted on SXF website.
WOD 1 - To be posted Friday WOD 2 - Clean & Jerk 2RM plus Max Ring Rows AMRAP in 7 mins - score equals total kg's + ring rows WOD 3 - Every minute on the minute for 12 mins complete 6 suicide shuttles of 7.5m and max reps wall balls. Score is total amount of wall balls. WOD 4 - To be completed by Top 5 TBA. Not too bad and here's to Aidan smashing them. Hope to see as many of you guys down there supporting Aidan in his first hit out. Bring on Crossfit Games 2011..... RXD WODS haven't been released at this time, should find out in the next couple of days. Don't forget to sign up for the Competition day at the end of July people. The more the merrier.... http://www.youtube.com/watch?v=maNaJ63SVHE&feature=related Check out this Crossfit Fighter Challenge - good viewing..... Here they are guys, the results for the last week. Will compile also shortly the previous results achieved and post for comparison.
Monday 21st June 2010 Ascending Reps 1-10 run (10m) Between runs complete 10x squats 10x push ups 5x med ball cleans Aaron- 16.55 Jane-16.23 Sheree- 15.48 “MURPH” 1.6km run 100x pull ups 200x push ups 300x squats 1.6km run Rowdy- 33.05 Bec- 46.30 Dale- 46.30 12x Clean and Jerk 12x GHD situps 12x squats 5 rounds for time Aidan- 20.43 Les- 24.00 2km row for time Les- 9.01 Aidan- 7.48 Tuesday 22nd June 2010 10x Burpee bar touches 10x box jumps 10x situps 10 rounds for time Scott- 15.57 Jane- 23.20 Oscar- 19.42 Sheree- 20.14 Charlotte- 20.07 Glynny- 16.19 Craig- 20.07 Sam- 23.10 Sue- 22.50 Teresa- 21.50 Sloany- 17.16 Brandon- 16.55 Ramma- 18.55 Robbo-19.07 Oleshia- 17.58 Deb- 20.00 Baseline/ AMRAP Louise- 6.06/ 10 rounds 10m of death Robbo- 17 Sloany- 17 Ramma- 16 Deb- 16 Brandon- 17 Glynny- 17 Craig- 15 Teresa- 11 Sheree- 15 Charlotte- 14 Louise- 16 Wednesday 23rd June 2010 5 rounds for time 15x Deadlift (70-40kg) run 200m 12x situps Charlottte- 14.18 Sheree-14.26 Kellie- 11.43 Bec- 13.50 Ross- 16.04 Jane- 14.32 Les- 15.25 Aidan- 15.17 Baseline/ AMRAP Neil- 5.06/ 10 Sneshka- 10.43/ 8 Anne- 8.04/ 9 AMRAP in 10 mins 9x KB swings 9x push ups Charlotte- 10 Sheree- 15 Kellie- 16 Aidan- 13 RXd Ross- 11 RXd Jane- 12 Bec- 15 Les- 11 Thursday 24th June 2010 “KB Complex” 20x swings (20/12kg) 10x snatches (each arm) 10x halo (5 rotations each direction) 3 rounds for time Then AMRAP in 10 mins In pairs Run 200m Kb swings Push ups 1 person runs while the other completes AMRAP of exercises Sam- 8.24 Jane- 8.03 Sue- 7.43 Aaron- 7.04 Jane/Sue- 290 Aaron S/ Sam- 300 5 rounds for time 9x push press 40/30kg 15x KB swing 24/20kg 21x wall balls 8/6kg Robbo- 11.27 Brandon- 16.15 Deb- 11.03 Glynny- 11.56 Craig- 11.10 Louise- 11.15 Sloany- 12.03 Saturday 26th June 2010 Baseline/ AMRAP Then Circuit Craig- 7.49 Robbo- 4.24/ 14 rounds+3 pull ups/ 24.54 Aidan- 4.29/ 14 rounds +3 pull ups/ 25.04 Monday 28th June 2010 Progressive Deadlift Then 5 rounds for time Run 200m 9x burppes 15x situps 21x kb swings Sam- 70kg/ 17.56 Teresa- 75kg/ 25.25 Jane- 70kg/ 17.56 Sue- 80kg/ 16.44 Sheree- 55kg/ 17.55 Bec- 115kg/ 17.49 Charlotte- 70kg/ 21.10 Anne- 65kg/ 19.19 100 Circuit: Aidan- 19.10 G'day guys, just an update on our boot camps and the plans at this stage. As all you boot campers are aware the last boot camp has just finished and we have decided to not have any other boot camps until around September, due to various reasons, the main one being the weather!!!
But, sessions for boot campers are still available for morning guys on Monday, Tuesday and Thursday, while arvo guys can come at 5.30pm on Monday, Wednesday and Fridays for a session. All sessions will be held at the gym. Don't forget the other updates regarding boxing sessions and circuit sessions that are also being run now at 4.30 and 5.30pm. Check out this vid of the Sectional Crossfit comp in LA. http://www.youtube.com/watch?v=_af2pZ30ZTE Results to be listed shortly. Welcome to all those new guys to REF, who have started recently and welcome back those guys that had a bit of a break and are keen to get back into training again. To our existing crew keep going team, you are all smashing it. Monday 14th June 2010
10m of Death Then AMRAP in 10 mins 3x HSPU 7x KB Swings 11x Situps Aidan- 17 Les- 16 Chris- 18/ 9 rounds Aaron- 17/ 9 rounds Fiona- 17/ 11 rounds Paul- 16/ 11 rounds Charlotte- 13/ 12 rounds Sheree- 14/ 12 rounds Bec- 14/ 12 rounds Teresa- 12/ 7 rounds Anne- 14/ 12 rounds Dale-15/ 12 rounds Rowdy- 16/ 11 rounds Circuit Jo- 23.00 (1/2) Les- 24.53 Aidan- 21.43 Tuesday 15th June 2010 21x cal row 21x burpees 21x thrusters 40/30/20kg 21x SDHP 21x KB swings 21x Wall balls then 18,15,12,9,6 Sam- 39.27 Scott- 37.43 Jane- 41.29 Fiona- 39.18 Jo- 22.38 (21,15,9) Deb- 37.46 Sloany- 37.27 Glynny- 35.53 Paul- 38.38 RXd Brandon-40.35 Oleshia-36.30 Oscar- 41.40 Aaron- 44.07 Robbo- 37.31 Teresa- 41.12 Sheree-37.36 Bec-37.00 Charlotte- 40.12 Craig-42.31 Ramma- 40.45 Wednesday 16th June 2010 'Circuit' Paul- 26.20 Dale- 24.08 Anne- 24.07 Kellie- 24.10 Bec- 24.20 Thursday 17th June 2010 “Murph” 1600m run 100x Pull Ups 200x Push Ups 300x Squats 1600m run (Partitioned as needed) Brandon-35.07 Sloany- 36.03 Robbo- 38.08 Deb- 39.22 Glynny- 41.25 “Mini Murph” 400m run 50x pull ups 100x push ups 150x squats 400m run Sheree- 20.07 Teresa- 20.07 'Circuit' Fiona- 24.17 Aaron- 29.20 Jane- 25.07 Sue- 25.07 Jess- 24.06 Saturday 19th June 2010 Partner event 1 row 250m while the other completes AMRAP in wall balls Then switch First to 150 wall balls Then 100x Thrusters every minute on the minute 5 burpees Sam and Dale- 6.50 Aaron and Sheree- 6.50 Aidan- 9.25 (100 wall balls) Robbo- 9.27 Sam- 9.10 Aidan- 12.26 Aaron- 11.45 Sheree- 8.20 Dale- 8.15 Robbo- 17.50 Two U tube vids from Crossfit concerning nutrition and also another one regarding paelo eating. The paelo one is a good one to g Well done to those crew that attempted and completed Murph today. A solid effort by all and times were excellent. For those that missed it, don't worry the opportunity will present itself again soon enough. Brandon got the quickest time as he smashed the runs and worked hard through everything else. Well done to Glynny as he RXD everything and finished with a very respectful time. Also great job by Sloany, who I look forward to training up even more for the Crossfit Games 2011. You know why brother.. and Teresa great job and no follow through?? July 31st is the date. First REF competition day, to give everyone the opportunity to experience competing. Two classes, scaled and prescribed and the WODS will cater for all. Register now guys. |
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June 2012
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