Posts by Michelle VanDerByl

GoodBye Twenty 13 – CrossFit Hallam Style! For time, complete (in no particular order) 20 exercises, 13 Reps of; Overhead Squat (50/35) 2 for 1 Wall Ball (8Lb) Chest to Bar Pull-up Front Squat (50/35) Ab Mat Sit-up Turkish Get-up (20/12) Power Clean (50/35) Ring Dip Push Up Squat Clean (50/35) Toes 2 Bar Handstand…

Strength: 3-3-3 Power Snatch Wod: 20mins AMRAP 3 Power Snatch (50/35) 3 Sit Ups 3 Squats 200m Run 6 Power Snatch (50/35) 6 Sit Ups 6 Squats 200m Run 9-9-9-200, 12-12-12-200, 15-15-15,200 etc   Andy 5 rounds @40kgs Jayne 6 rounds @15kgs Ciz 5 rounds + 12 Sit Ups (Sub C& J for Snatch, Row) Elise 6…

Skills: Double Unders Wod: Boxing Day For time; 60 Kettlebell Swings (24/16) 10 Double Unders 50 Front Squats (40/30) 20 Double Unders 40 Push Press (40/30) 30 Double Unders 30 Toes To Bar 40 Double Unders 20 Handstand Push-Ups 50 Double Unders 10 Burpee Box Jumps (30/24) 60 Double Unders   Pete 23:51 Rxd Nate 25:26 Rxd (^28kgs KB) Dave…

  Strength: 3-3-3 Deadlift Wod: Helen 3 Rounds for time; 400m Run 21 Kettlebell Swings (24/16) 12 Pull Ups Courts 55, 60, 65 f2 – 10:44 (12kg, Green Band) Jess F 85, 85, 85 – 12:21 (Black Band) Jess W 85, 85, 85 – 12:53 (Green Band) Simonne 65, 85, 90 – 12:06 Rxd Pete 150, 160,…

  Wod: Santa 4 Rounds for time; (30min cut-off) 13 Push Press (50/35) 15 Front Rack Lunge (50/35) 24 Sit Ups 12 Pull Ups 20 Burpees 13 Front Rack Lunges (50/35)   Sheree 21:46 Rxd Ryan 21:41 Rxd Eliot 28:35 Rxd Gordy 28:27 (sub squats) Jacob 25:03 Rxd Jayne 31:10 (25kg, Band P/U) Mel 29:57…

  Wod: DT 5 Rounds for time; 12 Deadlift (70/47.5) 9 Hang Power clean (70/47.5) 6 Push Jerk (70/47.5)   Sim 65kg, 12:21 Rxd Pete 80kg, 12:10 (60kg) Mel 45kg, 50f1, 12:08 (35kg) Jayne 95kg, 97.5f1 (Deadlift), 11:29 (DL 60kg, HPC & CJ 25kg)