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Friday 05 August 2011

Posted by The Coach on August 4th, 2011

CROSSFIT TOTAL (CFT) WEEK
Every athlete will perform the CFT once this week. When doing the CFT, that athlete will not do the WOD for that day. They will warm up and then do a CFT under the direction of a coach. The CrossFit Total (PDF)

WOD
3 rounds for time of:
15′ Rope Climb, 1 ascent
32kg Double Kettlebell Floor Press, 10 reps
15′ Rope Climb, 1 ascent
Pull Up, 15 reps
15′ Rope Climb, 1 ascent
24″ Box Jump, 20 reps
15′ Rope Climb, 1 ascent
20kg Overhead Plate Walking Lunge, 25 steps

Post time to comments

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10 Responses to “Friday 05 August 2011”

  1. dave said

    I looked through that and thought it sounded fairly reasonable because I accidentally looked over the “3 rounds” part.

  2. The Cell said

    Reason often tends to be a matter of subjective opinion my dear friend…

    SS

  3. Dave said

    End up being very manageable since the movements were broken up and the reps were fairly low.

    Finished in 21.15 i think it was, most of it was fluid and unbroken. Good WOD.

  4. Pete Yeates said

    WOD scaled the Floor Press to 24kg, the rest as Rx’d.
    Time = 17:52

  5. Joe said

    Scaled WOD
    Knotted rope
    24kg Floor Press
    K/rope
    Pullups (red band)
    K/rope
    Box Jumps
    K/rope
    Overhead lunge
    3 rounds for time!

    WOW, 33 minutes Good hurt!

  6. Peter F said

    The rope climbs where tough, got one knotted rope climb out

    Scaled WOD with:
    Knotted rope / 5 rep floor pulls
    16kg Floor Press
    Pullups (red band)
    Lunge with no weight
    the rest as Rx’d
    3 rounds for time!

    32+ minutes

    Good work and effort morning crew

  7. Raj said

    Missing the pain. Grrrr !!! Ola to all my athletes. Train hard coz I’m resting for u. 😉

  8. Daniel J said

    Scaled WOD 3RFT
    5-1 floor rope climp
    20kg KB Floor press x 10
    5-1 floor rope
    pullups (red band) x 15
    5-1 floor rope
    24″ Box stepups x 10
    5-1 floor rope
    15kg weighted overhead lunges x 25 steps

    27.45 mins
    My hands don’t like me or rope at the moment

  9. Maggie said

    WOD
    3 rounds for time of:
    15′ Rope Climb, 1 ascent
    10kg Double Kettlebell Floor Press, 10 reps
    15′ Rope Climb, 1 ascent
    Pull Up, 15 reps (Orange Band)
    15′ Rope Climb, 1 ascent
    24″ Box Jump, 20 reps
    15′ Rope Climb, 1 ascent
    15kg Overhead Plate Walking Lunge, 25 steps

    Time: 27.50

    This one hurt! My first WOD with rope climbs and OMG what a way to finish off the working week…happy with my time, finish under 30 🙂

  10. Graeme said

    Maggie, who said they can’t do the rope?

    Nice one!

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