Double Trouble at CFWD

Monday

100 Metre Sprint

50 Double Unders
10 Burpees
40 Double Unders
10 Box Jumps
30 Double Unders
10 Burpee Box Jumps
20 Double Unders
10 Burpee Pull ups

100 Metre Sprint

WOD 2

AMRAP 12 Minutes

5 Clean 40kg/60kg
10 Wall Balls

Results

WOD 1

Lorna - 6.47 as rx;d ( no run )
Ben - 9.01
Paul M - 9.14
Mick  C - 1 Burpee Pull ups
Caroline - 5 Burpee Box Jumps
Scott - 6 Burpee Pull ups
John -  8.24 - EXTRA 10 double Unders

WOD 2

Paul M - 4 rounds
Ben - 5 Rounds plus 1 Clean
Mick C - 4 Rounds plus 1 clean
Lorna - 7 Rounds plus 1 clean
Scott - 4 rounds plus 2 cleans
Caroline - 6 plus 1 clean - 25kg)
John - 3 plus 4 cleans



Tuesday

3 rounds

33 box jumps
33 squats
33 walking lunges

Results WOD 1

Sean Og - 12.37
Rob T - 13.54
Les - 14.15
Triona - 2 rounds plus 4 lunges
Ben - 9.03
Mick L - 13.30
John - 13.00
Paul K - 13.30 


Wod 2

Isabelle

30 Snatches - 40/60kg

Sean Og - 50kg -3.25
Les - 4.12 - 40kg
Rob - 7.12 - 20kg
Triona - 8.50 - 20kg
Lorna - 8.17 as Rx'd
Mick L - 13.30 - 8.20 - 30KG
John - 26 Snatch - 45kg
Ben - 27 Snatch - as rx;d
Paul K - 8.10 - 30kg




Wednesday

1 Minute Double unders
1 Minute Push Jerks 1 Minute Box Jumps
1 Minute Push Ups
1 Minute Burpees
1Minute Sit Ups

3 Rounds 1 minute break between rounds .

Results

Sean Og - 617
Paul D - 425
Caroline - 385 singles
Scott - 398
Joe - 257 singles
Paul M - 417
Ben - 400
Elaine - 297


Wod 2

Tabatha 

power cleans  30kg/45kgpush ups


Thursday

WOD 1


10 Toes To bar
20 Box Jumps
30 Front Squats
40 Clean
50 Jerks

25/45kg

Results

Paul D - 9.22
Les - 9.38
Mick C -26 Push Jerks
Siobhan - 9.32 awesome result siobh
Ben - 8.32
Paul K  - 4 Push Jerks
Saoirse - 20 Push Jerks
Scott - 30 Push Jerks
Mick L - 25 Push Jerks
Caroline - 9.60 - 20kg
John - 9.31
Paul M - 36 Push Jerks
Cathal - 25 Jerks


Diane

21/15/9

Deadlift 100kg/70kg
Hand Stand Push Ups

Results

Les - 16.12 - (Ring Dips) 12.9.6 reps
Paul D - 14.55 as Rx'd
Siobhan - 5.32 ( 10kg plate and abmat used for HSPU) 50kg Deadlift
Saoirse - 7.46 ( Kick ups on a 16" box) 50kg Deadlift
Mick C  - 8.46 DL As Rx'd - 12.9,6 HSPU
Yvonne -9.18  DL AS Rx'd -  ring dips ( green Band) 9,6,3
Cathal - 11.36 - 9.6.3 abmat hspu 1 am plus a 10kg plate
Paul M - 14.22 ( DL as Rx'd - HSPU 9.6.3 - 3 Blue mats)
Ben - 9.58 As Rx'd