Daily Met Con
Bench Press
5-5-5-5-5
Finisher
7 rounds for time of:
7 Overhead Squats 42kg/30kg
7 Burpee Pull Ups
Post time and loads to comments.
Saturday, December 25, 2010
Friday, 24/12/2010
Daily Met Con
"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings 24kg/16kg
12 Pull Ups
Post time to comments.
"Helen"
3 Rounds for time of:
400m Run
21 Kettlebell Swings 24kg/16kg
12 Pull Ups
Post time to comments.
Tuesday, December 21, 2010
Wednesday, 22/12/2010
Daily Met Con
"Fran"
21-15-9
Thrusters 42kg(30kg)
Pull Ups
Post time and loads to comments.
"Fran"
21-15-9
Thrusters 42kg(30kg)
Pull Ups
Post time and loads to comments.
Wednesday, December 15, 2010
Thursday, 16/12/2010
Daily Met Con
3 Rounds for time of:
20 Deadlift 60kg
30 GHD Sit Ups
50 Double Unders
Post time to comments.
3 Rounds for time of:
20 Deadlift 60kg
30 GHD Sit Ups
50 Double Unders
Post time to comments.
Tuesday, December 14, 2010
Tuesday, 14/12/2010
Daily Met Con
Bench Press
5-5-5-5-5
Finisher:
AMRAP in 20 minutes of:
5 Thrusters 60kg/40kg
200m Run
Post time and loads to comments.
Bench Press
5-5-5-5-5
Finisher:
AMRAP in 20 minutes of:
5 Thrusters 60kg/40kg
200m Run
Post time and loads to comments.
Wednesday, December 8, 2010
Wednesday, 8/12/2010
MobilityWod: Episode 108/365: Loss of Ring Dip Power, Happy Bir...: "Hey Mob Squad, Today's quest is to try and wrap your head around the relationship between shoulder position, range of motion, AND loss of p..."
Daily Met Con
"Fran"
21-15-9
Thrusters 42kg/30kg
Pull Ups
Post time to comments,
Daily Met Con
"Fran"
21-15-9
Thrusters 42kg/30kg
Pull Ups
Post time to comments,
Thursday, December 2, 2010
Thursday, 2/12/2010
Daily Met Con
"Tabata This"
Row
Push up
Sit Ups
Pull Ups
Squats
8 Intervals consisting of 20 seconds rest followed by 10 seconds of rest.
Complete all 8 intervals before moving to next station. Lowest reps from
each station combine for total score.
Post score to comments.
"Tabata This"
Row
Push up
Sit Ups
Pull Ups
Squats
8 Intervals consisting of 20 seconds rest followed by 10 seconds of rest.
Complete all 8 intervals before moving to next station. Lowest reps from
each station combine for total score.
Post score to comments.
Sunday, November 28, 2010
Monday, 29/11/2010
Daily Met Con
"Collin"
6 rounds for time of:
Carry 22kg Sandbag 400 metres
12 Push Press 52kg
12 Box Jumps 24 inches
12 Sumo Deadlift High Pull 42kg
Scaled to
6 rounds
Carry medicine Ball 100 metres 9kg/6kg
12 Push Press 20kg/10kg
12 Box Jump 18 inches
12 Sumo Deadlift High Pull 20kg/10kg
Post time to comments.
"Collin"
6 rounds for time of:
Carry 22kg Sandbag 400 metres
12 Push Press 52kg
12 Box Jumps 24 inches
12 Sumo Deadlift High Pull 42kg
Scaled to
6 rounds
Carry medicine Ball 100 metres 9kg/6kg
12 Push Press 20kg/10kg
12 Box Jump 18 inches
12 Sumo Deadlift High Pull 20kg/10kg
Post time to comments.
Tuesday, November 23, 2010
Wednesday, 24/11/2010
Daily Met Con
Overhead Squat 1-1-1
Front Squat 1-1-1
Back Squat 1-1-1
Increase load across sets.
Post loads to comments.
Monday, November 22, 2010
Tuesday, 23/11/2010
Warm Up
3 Rounds
10 Push Ups
10 Hollow Rocks
10 Box Jumps 24"
6 Pull Ups
20 Mountain Climbers
Daily Met Con
"Annie"
50,40,30,20,10
Double Unders
Sit Ups
Post time to comments.
3 Rounds
10 Push Ups
10 Hollow Rocks
10 Box Jumps 24"
6 Pull Ups
20 Mountain Climbers
Daily Met Con
"Annie"
50,40,30,20,10
Double Unders
Sit Ups
Post time to comments.
Sunday, November 14, 2010
Monday, 15/11/2010
Daily Met Con
Warm-Up:
3minutes of:
2 Standing Broadjumps then 3 burpees
then...
3 Rounds of:
10 Press
6 Ring Rows
10 Hollow Rocks
10 Squats
10 Good Mornings
Daily WOD:
4 Rounds for time of:
100ft Overhead Walking Lunge 20kg/15kg
30 Box Jumps 24"
20 Wall Ball 9kg/6kg
10 Handstand Push Ups
Post time to comments.
Wednesday, November 10, 2010
Monday, 08/11/2010
Daily Met Con
"Cindy"
As Many rounds as possible in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Post number of rounds to comments.
"Cindy"
As Many rounds as possible in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Post number of rounds to comments.
Monday, November 1, 2010
Sunday, 31/10/2010
Daily Met Con
70kg Squat Clean and Jerk, 30 reps
The bar travels from the ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the patella. The finish position is with the arms, hip and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Post time and load to comments.
70kg Squat Clean and Jerk, 30 reps
The bar travels from the ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the patella. The finish position is with the arms, hip and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.
Post time and load to comments.
Friday, October 29, 2010
Saturday, 30/10/2010
Daily Met Con
5 Rounds for time of:
Push Press 60kg/40kg
Run 200m
Post time to comments.
Wednesday, October 27, 2010
Thursday, 28/10/2010
Daily Met Con
Warm-up
3 rounds of:
Samson stretch (30 second hold)
10 Squats
6 Hollow Rocks
10 Push Ups
10 Pull Ups (work on kipping technique)
Deadlift
3-3-3-3-3-3-3
Post loads to comments.
Tuesday, October 26, 2010
Wednesday, 27/10/2010
Daily Met Con:
21,18,15,12,9,6,3 for time:
Overhead Lunge 20kg/15kg
Knees to Elbows
Post time time comments.
21,18,15,12,9,6,3 for time:
Overhead Lunge 20kg/15kg
Knees to Elbows
Post time time comments.
Tuesday, 26/10/2010
Mt Coramba wildlife - Coffs Harbour
Daily Met Con:
10 Rounds for time:
5 Front Squat 70kg/50kg
7 Ring Dips
9 Box Jumps 24"
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
Thursday, October 21, 2010
Friday, 22/10/2010
Daily Met Con
"Brenton"
5 Rounds for time:
100ft Bear Crawl
100ft Standing Broad Jump
Do 3 Burpees after every 5 broad jumps. If you have a 9kg vest or body armour, wear it.
Post time to comments
Thanks to Crossfit.com for todays workout
"Brenton"
5 Rounds for time:
100ft Bear Crawl
100ft Standing Broad Jump
Do 3 Burpees after every 5 broad jumps. If you have a 9kg vest or body armour, wear it.
Post time to comments
Thanks to Crossfit.com for todays workout
Wednesday, October 20, 2010
Thursday, 21/10/2010
Mt Coramba, October 2010
Daily Met Con
5 Rounds for time:
9 Chest to Bar Pull ups
12 Burpees
200m Run
Post time to comments.
Tuesday, October 19, 2010
Wednesday, 20/10/2010
Daily Met Con
Press
5-5-5-5
AMRAP in 10 minutes of:
5 Thruster 40kg/30kg
7 Hang Power Clean 40kg/30kg
9 Deadlift 40kg/30kg
Post loads and rounds to comments>
Thanks to CrossfitBrisbane for todays workout.
Monday, October 18, 2010
Tuesday, 19/10/2010
Daily Met Con
AMRAP in 20 minutes of:
5 Sumo Deadlift High Pull 50kg/35kg
10 Push ups
15 Squats
Post number of rounds to comments.
Thanks to CrossfitBrisbane for todays workout.
AMRAP in 20 minutes of:
5 Sumo Deadlift High Pull 50kg/35kg
10 Push ups
15 Squats
Post number of rounds to comments.
Thanks to CrossfitBrisbane for todays workout.
Friday, October 15, 2010
Thursday, October 14, 2010
Thursday, 14/10/2010
Daily Met Con
Box Jump Challenge: Aim to box jump 60cm or higher.
then...
30 Sit ups
30 Box Jumps
30 Sit ups
30 Walking lunges
30 Sit ups
30 Burpees
30 Sit ups
Post height and time to comments.
Box Jump Challenge: Aim to box jump 60cm or higher.
then...
30 Sit ups
30 Box Jumps
30 Sit ups
30 Walking lunges
30 Sit ups
30 Burpees
30 Sit ups
Post height and time to comments.
Monday, October 11, 2010
Thursday, 07/10/2010
Daily Met Con
"Grace"
30 reps for time
Clean and Jerk 60kg/40kg
Post time and load to comments.
"Grace"
30 reps for time
Clean and Jerk 60kg/40kg
Post time and load to comments.
Tuesday, October 5, 2010
Wednesday, 06/10/2010
Daily Met Con
For time:
50 Sit ups
50 Double unders
50 Sit ups
50 Walking lunges
50 Sit ups
50 Burpees
50 Sit ups
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
For time:
50 Sit ups
50 Double unders
50 Sit ups
50 Walking lunges
50 Sit ups
50 Burpees
50 Sit ups
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
Sunday, October 3, 2010
Monday, 04/10/2010
Daily Met Con:
Back Squat
5-5-5-5-5
then
AMRAP in 10 minutes of:
10 Overhead lunges 20kg/10kg
10 Push ups
Post load/rounds to comments.
Saturday, October 2, 2010
Sunday, 03/09/2010
Daily Met Con:
"Jerry"
For time:
1 mile run
2k Row
1mile run
Post time to comments.
Thanks to Crossfit.com for todays workout.
"Jerry"
For time:
1 mile run
2k Row
1mile run
Post time to comments.
Thanks to Crossfit.com for todays workout.
Thursday, September 30, 2010
THursday, 30/09/2010
Daily Met Con:
Burgener Warm up/skills transfer.
For time:
30 Overhead squats 30kg
Burgener Warm up/skills transfer.
For time:
30 Overhead squats 30kg
Wedneaday, 29/09/2010
Daily Met Con:
As many rounds possible in 20 minutes of:
10 Push press 52kg
10 Kettlebell swings 24kg/16kg
10 Box jumps 24"
Post rounds to comments.
As many rounds possible in 20 minutes of:
10 Push press 52kg
10 Kettlebell swings 24kg/16kg
10 Box jumps 24"
Post rounds to comments.
Monday, September 27, 2010
Tuesday, 28/09/2010
Daily Met Con:
10 Rounds for time of:
15 Deadlift 60kg
15 Push ups
Post time to comments.
Monday, 27/09/2010
Daily Met Con:
For time:
25 Walking lunges
20 Ring Rows
50 Box jump 20"
20 Double unders
25 Push ups
15 Burpees
30 Kettlebell swings 16kg/8kg
30 Sit ups
20 Thruster 20kg/15kg
25 Good morning
15 Medicine ball clean
9 Strict pull ups
Post time to comments.
For time:
25 Walking lunges
20 Ring Rows
50 Box jump 20"
20 Double unders
25 Push ups
15 Burpees
30 Kettlebell swings 16kg/8kg
30 Sit ups
20 Thruster 20kg/15kg
25 Good morning
15 Medicine ball clean
9 Strict pull ups
Post time to comments.
Wednesday, September 22, 2010
Thursday, 23/09/2010
Daily Met Con:
Tabata Thrusters
20 seconds on/10 seconds off
30kg/20kg Thrusters 15 Intervals
Least number of reps performed during the 15 intervals will count as final score. Bar must remain racked for duration of each interval.
Post score to comments.
Thanks to CrossfitBrisbane for todays workout.
Wednesday, 22/09/2010
Daily Met Con:
150 Kettlebell Swings 24kg/16kg
At the start of the workout and every minute on the minute complete,
3 Burpees
3 Knees to elbows
Post time to comments.
Tuesday, September 21, 2010
Tuesday, 21/09/2010
Daily Met Con:
"Fight Gone Bad"
3 five minute rounds with 1 minute rest at the end of each round. Move from each station without stopping clock until all 5 stations have been completed. Count calories for the row and add as reps to final score.
1. Row (calories)
2. Wall Ball 10kg/6kg
3. Sumo deadlift high pull 34kg/24kg
4. Push Press 34kg/24kg
5. Box Jump 20"
Post total to comments.
"Fight Gone Bad"
3 five minute rounds with 1 minute rest at the end of each round. Move from each station without stopping clock until all 5 stations have been completed. Count calories for the row and add as reps to final score.
1. Row (calories)
2. Wall Ball 10kg/6kg
3. Sumo deadlift high pull 34kg/24kg
4. Push Press 34kg/24kg
5. Box Jump 20"
Post total to comments.
Wednesday, September 15, 2010
Tuesday, September 14, 2010
Wednesday, 15/09/2010
Daily Met Con:
3 Rounds for time of:
15 Push Press 60kg/40kg
50 Box Jumps 24"
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
Monday, September 13, 2010
Tuesday, 14/09/2010
Daily Met Con:
1000m Row
75 Wall Ball 10kg/6kg
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
Thursday, September 9, 2010
Friday, 10/09/2010
Daily Met Con:
Strength Benchmark workout.
5 Rounds of:
15 Push Press/Push Jerk 40kg
Must complete each round unbroken with a 30 second rest between each round.
Thursday, 09/09/2010
Daily Met Con:
AMRAP in 20 minutes of
5 Thrusters 40kg
7 Hang Power Clean 40kg
10 Sumo Deadlift High Pull 40kg
Post number of rounds to comments.
Thanks to Crossfit.com for todays workout.
AMRAP in 20 minutes of
5 Thrusters 40kg
7 Hang Power Clean 40kg
10 Sumo Deadlift High Pull 40kg
Post number of rounds to comments.
Thanks to Crossfit.com for todays workout.
Tuesday, September 7, 2010
Tuesday, 07/09/2010
Daily Met Con:
Complete as many reps as possible of each station in 24 minutes of:
Each round begins with a 250m Row
1 min Pull Ups
1 min Box Jumps 24"
1 min KB Swing 24kg/16kg
1 min Burpees
1 min Double Unders
1 min Sit Ups
1 min Rest
Post reps to comments.
Thanks to CrossfitBrisbane for todays workout.
Complete as many reps as possible of each station in 24 minutes of:
Each round begins with a 250m Row
1 min Pull Ups
1 min Box Jumps 24"
1 min KB Swing 24kg/16kg
1 min Burpees
1 min Double Unders
1 min Sit Ups
1 min Rest
Post reps to comments.
Thanks to CrossfitBrisbane for todays workout.
Thursday, September 2, 2010
Monday, August 30, 2010
Tuesday, 31/08/2010
Daily Met Con:
5 Rounds for time of:
20 Overhead Lunges 20kg (15kg)
20 Burpees
Opposite knee makes gentle contact with the ground on each rep. Alternate legs between rounds.
Post time to comments.
Thanks to CrossfitBrisbane for todays workout.
Sunday, August 29, 2010
Monday, 30/08/2010
Burgener Warm-up:
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Skills transfer exercises:
Push press from behind
Push jerk from behind
Overhead squat
Pressing snatch balance
Heaving snatch balance
Snatch balance drop
Daily Met Con:
Fat Helen
5 Rounds for time of:
400m Run
21 Kettlebell Swings
12 Pull Ups
Post time to comments.
Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
Skills transfer exercises:
Push press from behind
Push jerk from behind
Overhead squat
Pressing snatch balance
Heaving snatch balance
Snatch balance drop
Daily Met Con:
Fat Helen
5 Rounds for time of:
400m Run
21 Kettlebell Swings
12 Pull Ups
Post time to comments.
Tuesday, August 24, 2010
Sunday, August 22, 2010
Monday, 23/08/2010
Ryan Leech
Daily Met-Con:
30,25,20,15,10 rounds of:
Burpees
Box Jumps 24"
Toes to Bar
Post time to comments.
Thanks to Crossfit.com for todays Wod.
Wednesday, August 18, 2010
Thursday, 19/08/2010
Coffs Harbour DH Trip 09
Daily Met Con
5 Rounds for time of:
5 Deadlift 100kg/75kg
10 Burpees
Post time to comments.
Tuesday, August 17, 2010
Tuesday, 17/08/2010
Daily Met Con
10,9,8,7,6,5,4,3,2,1
Front Squat 70kg/50kg
Knees to Elbows
Must clean bar from the ground
Post time to comments.
10,9,8,7,6,5,4,3,2,1
Front Squat 70kg/50kg
Knees to Elbows
Must clean bar from the ground
Post time to comments.
Monday, 16/08/2010
Annerley Box
Daily Met Con
"Annie"
50,40,30,20,10
Double Unders
Sit Ups
Strength/Skills
Back Squat
5-5-5-5-5
Wednesday, August 11, 2010
Thursday, 12/08/2010
"Hauraches" like those worn by the Tarahumara Indians in Mexico
Daily Met-Con
4 Rounds for time:
15 SDHP (40kg/30kg)
30 Lunges
50 Double Unders
Post time to comments.
Thanks to CrossfitBrisbane for todays WOD
Monday, August 9, 2010
Tuesday, 10/08/2010
Warm-up
2 Rounds of:
6 Pull Ups
6 OH Squats
10 Abmat Sit Ups
10 Push Ups
10 Good Morning
Daily Met Con
As many rounds in 15 minutes of:
5 Push Jerk 40kg/30kg
7 Box Jumps 30"
Post rounds to comments.
Thanks to CrossfitBrisbane for todays WOD.
Sunday, August 8, 2010
Monday, 9/08/2010
Warm-Up
5x3 Kick to Handstand attempts
5x5 Ring Push-Ups
3x10 OH Squats (8kg bar)
3x10 KB Swings (16kg/8kg
Daily Met-Con
7 Rounds for time of:
200m Run
7 Sumo Deadlift High Pull 40kg/30kg
7 Hanging leg Raise
Strength/skills:
Tabata Push-ups
Post time to comments.
5x3 Kick to Handstand attempts
5x5 Ring Push-Ups
3x10 OH Squats (8kg bar)
3x10 KB Swings (16kg/8kg
Daily Met-Con
7 Rounds for time of:
200m Run
7 Sumo Deadlift High Pull 40kg/30kg
7 Hanging leg Raise
Strength/skills:
Tabata Push-ups
Post time to comments.
Tuesday, August 3, 2010
Wednesday, 04/08/2010
Harry Crews - Author
Daily Met-Con
"Cindy"
AMRAP in 20 minutes of:
5 Pull Ups
10 Push Ups
15 Squats
Strength/Skills
Ring Dips/False Grip practice
3-3-3-3-3-3-3
Post rounds to comments.
Sunday, August 1, 2010
Monday,02/07/2010
Warm-Up:
5X
3 Kip attemtps
5 Dead Hang Pull-Up(band assisted if necessary)
3X
Tuck L Hang X 10 seconds
10 Kettlebell Swings 16/12kg
Daily Met-Con
"Fran"
21,15,9
Thrusters 40/30kg
Pull Ups
Strength/Skills
Push Jerk
5-5-5-5-5
Sunday, July 25, 2010
Monday, 26/07/2010
Warm-Up
5 Sets of:
3 Kick to Handstand
5 Ring Push Ups
Tripod/Frog Stand (hold 10 secs)
3 Sets of:
10 Overhead Squat (dowel/training bar)
10 Kettlebell Deadlifts 24/16kg
Warm Up from "The Russian's Gymnastics Warm-Up" Crossfit Journal Nov 2009
Back Squat
3-3-3-3-3-3-3
Post loads to Comments.
5 Sets of:
3 Kick to Handstand
5 Ring Push Ups
Tripod/Frog Stand (hold 10 secs)
3 Sets of:
10 Overhead Squat (dowel/training bar)
10 Kettlebell Deadlifts 24/16kg
Warm Up from "The Russian's Gymnastics Warm-Up" Crossfit Journal Nov 2009
Back Squat
3-3-3-3-3-3-3
Post loads to Comments.
Tuesday, July 20, 2010
Tuesday, 20/07/2010
5 Rounds for time of:
10 Deadlift (BW)
20 Push Press 30/20kg
40 Double Unders
Post time to coments
10 Deadlift (BW)
20 Push Press 30/20kg
40 Double Unders
Post time to coments
Monday, July 19, 2010
Monday,19/07/2010
Walking Lunge 100 ft
21 Pull ups
21 Sit ups
Walking Lunge 100 ft
18 Pull ups
18 Sit ups
Walking Lunge 100 ft
15 Pull ups
15 Sit ups
Walking Lunge
12 Pull ups
12 Sit ups
Walking Lunge 100 ft
9 Pull ups
9 Sit ups
Walking Lunge 100 ft
6 Pull ups
6 Sit ups
Post time to comments.
Thanks to Crossfit.com for todays WOD.
Friday, July 16, 2010
Wednesday, July 14, 2010
Thursday, 15/07/2010
As many rounds as possible in 15 minutes:
10 Supine Ring Pull-Ups
10 True Push Ups
10 Box Jups 20"
Post number of rounds to comments.
Thanks to CrossfitFootball for todays WOD.
Monday, July 12, 2010
Tuesday, 13/07/2010
"Annie"
50-40-30-20-10
Double Unders
Sit ups
Deadlift
5-5-5-5-5
Post time/weight to comments.
Sunday, July 11, 2010
Monday,12/07/2010
5 Rounds for time of:
40 Double Unders
30 Box Jumps 24"
20 Kettlebell Swings 24/16kg
Post time to comments.
Monday, July 5, 2010
Monday, 5/07/2010
3 Rounds for time of:
100 Squats
75 Sit Ups
50 Push Ups
25 Double Unders
Post time to comments.
Sunday, July 4, 2010
Wednesday, June 30, 2010
Thursday, 1/07/2010
4 Rounds for time:
400 metre run
50 Squats
Post times to comments.
It was a high counsel that I once heard given to a young person, "Always do what you are afraid to do."
Ralph Waldo Emerson
400 metre run
50 Squats
Post times to comments.
It was a high counsel that I once heard given to a young person, "Always do what you are afraid to do."
Ralph Waldo Emerson
Tuesday, June 29, 2010
Tuesday, 29/06/2010
As many rounds as possible in 20 minutes:
3 Burpees
6 Knees to Elbows
9 Push Ups
12 Squats
Post number of rounds to comments.
Thanks to CrossfitBrisbane for todays workout
Sunday, June 27, 2010
Monday, 28/06/2010
"Kalsu"
On The Minute:
Complete 5 Burpees and perform max rep 60kg Thrusters on the minute.
The goal is to complete 100 total Thrusters.
At the beginning of every minute perform 5 Burpees, for the remaining time perform as many Thrusters as you can. At the beginning of the next minute repeat the above cycle until you reach 100 total Thrusters.
Post total number of minutes to reach 100 Thrusters.
Thanks to CrossfitFootball for todays WOD.
Wednesday, June 23, 2010
Thursday, 24//06/2010
3 Rounds for time:
5 Deadlift 145kg (90kg)
20 Ring Dips
20 Box Jumps 24"
Can sub Ring Dips for jumping ring dip/bar dips/push ups
Post time and modifications to comments
Thanks to CrossfitBrisbane for todays WOD
Tuesday, June 22, 2010
Wednesday, 23/06/2010
7 Rounds for time:
7Power Clean 60/40kg
7 Burpees
Thanks to CrossfitBrisbane for todays WOD
Monday, June 21, 2010
Sunday, June 20, 2010
Monday, 21/06/2010
"Helen"
3 Rounds for time of:
400m Run
21 kettlebell Swings 24/16kg
12 Pull Ups
Post times to comments
Saturday, June 19, 2010
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