WOD – Saturday 20 August 2016


“Ian and Kev”

Good luck to all of the members travelling up to Gosford this weekend for the 2-day “Riot Squad” comp.  GEO has 5 teams competing,  made up of the following members – Kaino, Kym, Christian, Brad, Adam, Tina, Liam, Geraldine, Bunnings, Ernie, Loz, Phoenix, Emma, Mark, Richie, Mel, Annaliese, Sarah, Rach and Suzannah.  It is going to be two days of fun, brutality, team work, grinding, satisfaction, nerves and excitement.  Watch this space for updates.



In teams of 4, perform for time:

100 Deadlifts 100/70

500m Row

100 Push Press 40/30kg

500m Row

100 Thrusters 40/30kg

500m Row

100 Burpees

500m Row


About AB

Crossfit Coach

Posted on August 20, 2016, in WOD and tagged , , , , , , , , , , , , , , , , , , . Bookmark the permalink. Leave a comment.

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