You can see all the photos here: RCFW Comp

We had a great morning on Saturday at Rapid CrossFit West. The two Doug’s were teamed up, the ‘pretty much brother in laws’ Dirk and Aidan were teamed up, Pots and Hine teamed up and Sandy was teamed up with one of the Rapid Crossfit athletes. There ended up being a RX competition as well, and I wasn’t going to sit on the sideline, so I jumped in two…

I’m sure the Doug’s were hoping for something on the heavy side to make use of their strength, but the WOD’s were more cardiovascular and speed focused (Aidan and Dirk were’nt complaining

WOD 1

Beginner - 10min AMRAP of 10 air squat, 10 sit ups, 10 push ups: Sandy 5th place

Intermediate – 10min AMRAP of 10 front squats at 40kg/25kg, 10 sit ups, 10 hand release push ups: Pots and Hine came 3rd, Dirk and Aidan 5th, Doug’s 10th

RX – 10 x 60kg squat cleans, 10 knees to elbows, 10 hand release push ups: Wykie 2nd

WOD 2

Beginner – 21 – 15 – 9 of KB Swings (8kg) and Push Press (15kg) with a 400m run between each set: Sandy 1st Place!

Intermediate – 21 – 15 – 9 of KB Swings (20/12kg) and Push Press (30/20kg) with a 400m run between each set: Dirk and Aidan 1st! Doug’s 6th and Pots/Hine 6th

RX – 21 – 15 – 9 of KB Swings (32kg) and Handstand push ups with a 400m run between each set: Wykie 1st

So I thought we’d better give you all a taste of one of the WOD on Monday!

WOD

21 – 15 – 9

KB Swings

Handstand Push ups

Run 400m between each set

RX – 32kg Swings and HSPU

Intermediate – 24/16kg Swings and Push press 40/30kg

Begginer – 16/12kg Swings and Push Press 30/ 15kg