Our Winners & place-getters at the 2017 WoD on the ROD Games!
Pic: Angela Clancy.

Strength WoD:

For Load:

Back Squat

5 - 5 - 3 - 3 - 1 - 1 - 1 - 1- 1

Heavy Day!!
This is a great Community day. Its a chance to crank the tunes, watch each other lift & cheer the house down! Group off in 2's, 3's or even 4's & take turns lifting and spotting for each other (you don't need to share a bar/rack). This way when you go for your bigger lifts near the end you will have your mates cheering you on which makes a world of difference!!
The focus is on the 1's today. Use the 5's & 3's to prime your CNS and mindset for those singles. This means checking the go at home for what you can lift for a 5 or 3!!
We are using using your best single as a benchmark for a further progression we plan on bringing in. Be sure to get in & be even surer to record your numbers!!
Lots of lifting today. Great chance to develop our shoulder/back area. Should you crave some Huffy Puffy after class look to the Comp extras on the whiteboard and get it on!
Hold the standards. Form is priority as always.
Scale As needed.

Never too old for CrossFit!!!