Three rounds of:
Wall-ball 9kg/7kg ball 10 ft target (Reps)
Sumo deadlift high-pull 35kg/20kg (Reps)
Box Jump 20? box (Reps)
Push-press 35kg/20kg (Reps)
Row (Calories)
*Each round consists of 5 movements, one minute per movement, with one minute rest between rounds. Perform Max Reps/calories for each movement. Final score is the total reps/calories performed.
Post total score to comments.
-Best wishes from everyone at CFSK to our great assistant coach Chris.K who is heading back to Ireland to start his own CrossFit gym-
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That is awesome!!!
We are going to miss the both of you very much. Both great people and great Crossfitters….. Go the Irish…
Thanks Chris… you really have helped me a lot (and Terese….you often call me Terese). The very best of luck to you and Lucy at Corkfit… Donna Z xxx
Thanks so much Chris. You have always been one to help out at all times. Best of luck for your next journey in life and I hope it all works out for you mate. Michael.
All the best Chris and Lucy! Was great training with you both.
Cheers for the video rose.I would like to say a massive thank you to you and all the crossfit st kilda staff,a fantastic bunch of people who I have learned a huge amount from.secondly a massive thank you to all the members of crossfit st kilda,you are an amazing bunch of people and I have thoroughly enjoyed every moment in the gym with you all lifting,jumping,swinging,pushing and so on!I hope Lucy and I can find people like ye when we get things up and running back home.cheers for all the memories
Thanks Chris! It’s been great to be yelled at by you!
You and Lucy will be greatly missed.
Hey Chris,
Very much appreciated your assistance and coaching here at St Kilda mate! Sadly it’s only when people are gone that you realise just how much they add to your days. All the very best in Cork to both you and Lucy, I’m sure you’ll do very well there!
Chris & Luce, it’s been great getting to know you and becoming good friends with you both. I will miss our all you can eat bbq sessions at the Saint, but look forward to hopefully seeing you both in the Northern Hemisphere later in the year!
Name – Score
Carissa – 220
Lou – 240 sc
Matt – 154 sc
LUCY – 278
CHRIS.K – 341
Michael – 202
Martin – 233
RichK – 183
SamD – 218 sc
DaveC – 181
Dan – 236
Roxy – 228 sc
Vaughan – 239
Lisa – 177 sc
Rob – 210
Scott – 152 sc
DaveP – 236
Morten – 259
KaraP – 183 sc
Matt – 260
Way to represent the Irish Chris and Lucy, highest Rxd mens and womens scores of the morning. Its been a pleasure to coach you guys. I look forward to seeing you both in the future – someday at crossfit cork i hope.
All the best.
Lucy and Chris – it’s been great getting to know you both – you will be missed – our 5:30 am class will seem like it’s missing something! Looking forward to visiting Crossfit Cork later this year or early next year.
Nicko – 346
Tim – 242
Kaz – 221 SC
Boogie – 240
Kirby – 313
Jase – 320
KP – 357 SC
Jane – 199 SC
Nick C – 255
Waz – 279
Craig – 413
Dani – 250 SC
Tony – 232
Matt – 280
Jay – 290
Angus – 246
Megan – 338
Good luck with everything Chris and Lucy, we’ll definitely be visiting whenever we get to Ireland.
Nick F 361
Mike 173
John 215
Liz 217 sc
Adam 260
Kat 220 sc
Oscar 293
Dane 256
Amelia 229 sc
Lauren 243 sc
Chris agus Lucy,
Ar mian leat go léir an luck na hÉireann ar ais sa bhaile. Bhí tú ag cóistí mór, spreaganna agus comhpháirtithe WOD. Tá a fhios agam go mbeidh Corcaigh Crossfit an-rath air agus táim ag tnúth go (b’fhéidir) cuairt ach cinnte an t-léine!
Sam D. X
Chris, going to miss you around the gym mate, its been great both training and working with you. You all ways bring a great energy and enthusiasm to the sessions you coach or take part in. Cant wait to here how everything goes back in Ireland I’m sure you will run a awesome gym.
Lucy, I’m all ways amazed at how far you have come. From struggling with air squats and push ups on your knees when you first started to now overhead squatting 35-40kg and crushing FGB, so proud of you.
Best of luck with everything guys, make sure you stay in touch and come back soon.
Nerd warning!
Scatter plot of today’s scores
How’s the weather up there Craig
http://i124.photobucket.com/albums/p33/timwillox/fgb.png