Tue, 9 Oct 2012

15min of individual mobility

Five rounds of 10 reps each of:

• Walking Lunges
• Knees to elbows
• Back extensions
• Wall ball shots, 9kg/7kg
• Burpees

CrossFit – Back Extension, Hip Extension, Hip-back Extension

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By Rose · In WODs

4 Responses to ““The 250””

1. Jason says:

   October 9, 2012 at 7:19 am

   6am

   Name / Time (*=scaled)

   Kathleen / 16.32*
   Geert H / 15.53
   Mike K / 11.55
   Andrew Y / 13.08
   John W / 15.59
   Nem / 15.47
   Lloyd / 12.27
   Meron / 11.52
   Mike McV / 16.37
   Vanessa G / 17.18*
   Lilian / 10.45
   Ash / 15.26
   Lou B / 17.39
   Yen / 16.20
   Clint L / 12.22
   Andrew S / 15.20
   Makarla / 14.42
   Jimmy B / 15.17

   Reply
2. Jason says:

   October 9, 2012 at 7:34 am

   7am

   Name / time

   Alicia / 14.12
   Mike S / 10.55

   Reply
3. Jason says:

   October 9, 2012 at 2:04 pm

   12:30pm

   Name: Time *=scaled
   Mads: 13:45*
   Ado: 9:51 rx
   Chris D: 16:56*
   Andre: 14:31
   Julie: 18:40* (4 rounds)
   David S: 10:34 rx
   Damien: 12:50*
   Marita: 12:31*
   Jono: 9:26 rx
   Michele R: 12:43
   Cat: 13:52*
   Raa: 12:54 rx

   Reply
4. Jason says:

   October 9, 2012 at 7:42 pm

   17:30

   Name Time

   Trish 10:36
   Jack 12:23
   Matt 9:24
   Tony 12:57
   Erica 13:58
   Jared 9:35
   Lisa 13:34 (4kg)
   Leigh T 13:50
   Kat K 13:57
   Esther 14:02
   Leigh B 11:57
   Stephen 14:00
   Keith 12:27
   Christian K 10:53

   18:30
   Will 13:14
   Clare 16:03
   Hannah 17:21
   Michael 14:13

   Really good movement tonite, wall balls were especially done well! Great to see people push themselves – remember, you can always do one more burpee!!

   Reply