Barbara
WOD
“Barbara“
Five rounds, each for time of:
20 Pull Up
30 Push Up
40 Sit Up
50 Squat
Rest precisely three minutes between each round.
Asphyxiation
The Zealous Crew looked magnificent out at The Kumite on Saturday and performed really well. Trav in 5th place, Leehane in 6th, Cube in 10th, and in the Scaled comp, legendary Masters weapons JohnBoy and Suzie both with top 15 places! So proud of you all and thanks to the supporters who made the trip out west.
Strength
Shoulder Press 2 x 3 reps
Push Press 2 x 2 reps
Push Jerk 2 x 1 reps
WOD
“Asphyxiation”
Row 500m
21 Kettlebell Swing (32/20)
15 Burpee
3 Rounds for time.
Compare to : 14/2/2013
Mr Joshua
3pm BEASTWOD TODAY
” Mr Joshua “
Run 400 m
30 GHD Sit Up
15 Deadlift (125/85)
5 Rounds for time
SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Row Randy Run
Normal session times at 8am and 930am this morning..Good luck to Carla , Stacey , Leehane , Bjorn,Beavis , JohnBoy, Trav , Cube and Donny out at CrossFit Zealous today. Get ya skull shirts on and try and get out to Avondale then go yell up a storm. Its good for you 
PARTNER WOD
“Row Randy Run”
Row 1km
75 Snatch (35/20)
Run 880 metros
2 Rounds for time.
The End
Pearls of wisdom from K-Starr..check your alignment !
Strength
Back Squat 3 x 5 reps
WOD
“The End “
Row 300 m
30 Wall Ball
20 Toe to Bar
30 Box Jump
20 Sumo Deadlift High Pull (40/25)
30 Burpee
20 Push Press (40/25)
15 minute AMRAP.
* This workout was the final wod at the 2011 CF Games and has been modified for our pleasure..
Mary
Loz and Tomo leave next week for their Regionals campaign and have been putting in a ton of work lately. Be sure to wish them well if you see them at the gym, and of course give the newbies some chat time and let them in on what tough but glorious times lie ahead..;-0
Gymnastics
Handstands
Pistol Progressions
WOD
” Mary”
5 Handstand Push Up
10 Pistol (alternating)
15 Pull Up
20 minute AMRAP