Fri 11 Oct 13 – Competition WOD 4 Heat 2

For Time:

1.25 mile Obstacle Run

Athletes will conduct a 1.25 mile ‘aquaint’ of the course first at a very slow pace, will then recieve 5 mins rest before conducting the race.

Other box members are required as marshalls.

Wed 09 Oct 13 – Competition WOD 4 Heat 1

For Time:

1.25 mile Obstacle Run

Athletes will conduct a 1.25 mile ‘aquaint’ of the course first at a very slow pace, will then recieve 5 mins rest before conducting the race.

Competition WOD 3

Men’s WOD

3 Rounds For Time:

10 x Tyre Flips
50m Farmer’s Walk (40kg) – 25m x 2
10 x Kettlebell To Platform (1 at a time) – 2 x 12kg, 2 x 14kg, 2 x 16kg, 2 x 20kg, 1 x 24kg, 1 x 32kg
All Kettlebells to Floor (1 at a time, no dropping)

Ladies’ WOD (due to lack of Tyre delivery)

3 Rounds For Time:

15m Palette Drag w/ 50kg (powerbags)
50m Farmer’s Walk (20kg) – 25m x 2
10 x Kettlebell to Platform (1 at a time) – 2 x 6kg, 2 x 8kg, 2 x 10kg, 2 x 12kg, 2 x 16kg
All Kettlebells to Floor (1 at a time, no dropping)

Lanes will need to be marked out at 15m and 25m.
Platform to be used for the Kettlebells will be the grey junction box behind the rugby in-goal area.
A box / step will be required for the ladies.

Competition 2013 Halfway Scores

Competition Scores as at halfway through the competition.

Al stretches his lead with Steve and John currently neck’n’neck for second.
Si, Paddy and Sid are fighting for 3rd at this stage.

There’s still all to play for though with 2 distinctly different WODs coming up. Plus, what difference will Olly make to proceedings when he returns next week and has ‘make up’ WODs to do?

This has been fascinating so far with everyone having to dig deep to complete the 2 workouts.
Well done all so far…..still 2 weeks to go!

Competition WOD 2

For Time:

400m Run
30 x Power Clean @ 1/2 x Bodyweight
400m Run
30 x Deadlift @ Bodyweight
400m Run
30 x Thruster @ 40/30kg
400m Run

Weights rounded to nearest 5kg.

Athletes must set up the bar and adjust throughout the WOD themselves.

Times below.

Monday 16 Sept – CFK Comp Week 1

CrossFit Keelhaul Competition Wod 1 of 4

For Time:

Row 200m

21-15-9 of:
Burpee Box Jumps (24/18″)
Pull Ups

Row 200m

PLEASE BRING A STOPWATCH!

Post Times below.