WOD – Friday 5th February 2010.

WOD – Friday 5th February 2010.

Warm up- 10 reps, 2 rounds – shoulder openers, torso twists, samson stretch, supermen, lunges, squats

2 rounds – 500m row, 20 OHS with dowel, 20 medicine ball cleans, 10 push ups.

WOD – Alternative CrossFit Total.

1 rep max Overhead Squat.

1 rep max Squat Clean.

1 rep max Bench Press.

That's right today we dragged out the benches, dusted them off and did some non functional bench press. It was interesting to see how, despite the fact most men havn't bench pressed for over a year they hit PB on the lift. Crazy! Just goes to show how push ups, pressing and more functional movements help with all round improvement.

We saw some great lifts today everybody hit a personal best which was impressive.

OHS – Men. Aras 180lbs, Jim, Drew, Robin and Anthony 175lbs

OHS – Women. Kim 100lbs, Maria 95lbs.

Squat Clean – Men. Aras 220lbs, Drew and Greg 205 a special mention to Dean M who did a 215 power clean.

Squat Clean – Women. Patty, Tracey and Catherine 95lbs.

Great work today everybody, good team work and support. Really impressive to watch.