WoD

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Complete For Time: (25 Min Cap)

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800m Block Run

40 Toes To Bar

40 Russian Kettlebell Swings (32 / 24 kg)

Seamstress Run

30 Toes To Bar

30 Russian Kettlebell Swings

China Town Run

20 Toes To Bar

20 Russian Kettlebell Swings

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• Scale as needed. We will offer some set scales on the board to keep the stimulus alive.
• Post – WoD Mobility/Cool Down focus on the forearms!

Post time to Beyond The Whiteboard.

Due to the public holiday on Monday & posting about Ben’s bundle of joy; This weeks Member Monday will be called “Wember Wednesday!”

This week we speak to a long time member (and one of our awesome Intern’s) Cera!

Cera has been throwing down on the RoD for 3 years now and has made tremendous strides since that day.

Always a dedicated worker to her craft she has a squat position most, if not all envy!! Add to that she’s a Physiotherapist and she is one well equipped CrossFitter!!

Lets go have a chat with our Cera….

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– What 3 words best describe yourself?

(Too) Sensitive, Loyal, Friendly

– How long have you been doing CrossFit?

Coming up to 3 years now😯

– Favourite/least favourite WOD?

  Fav WOD – ‘EMOM’s with Snatch/Clean technique work.

Least Fav WOD – Anything with Deadlifts and/or Air Assault Bike!! 

– Favourite/least favourite exercise?

Fav exercise – Pistol Squats (one-legged squats).

  Least fav exercise – That Air Assault Bike!!

– Hobbies outside of CF?

 Hobbies – Binge watching TV! – Rock climbing, & Photography.

– Occupation?

Physiotherapist.

– Favourite cheat meal? (Paleo or not! Lol!).

Pizza and Red Rock Deli’s Honey Soy Crisps (not in combination!!).

– Do you like fish? 🙂

Yes. Steamed fish!

– Any goals you hope to achieve on the ROD?

Strict Muscle Up, & Bodyweight Snatch 😝

– Any advice for a new member up on the ROD?

Show up and strike up a conversation with at least 1 person at each session.

Editors note: ^^FANTASTIC advise!!

– Lastly tell us a joke 🙂

  I’ve been told I’m just lame and not funny at all. Not even going to try🙄

Editors note: ^^Booo! haha!!

(LOG YOUR RESULTS TO YOUR BEYOND THE WHITEBOARD ACCOUNT!!).