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Thursday 19 July

The womens final workout of the 2012 CrossFit Games. After doing benchmark workouts ‘Elizabeth’ and ‘Isabel’ just minutes before, these girls do ‘Fran’ in about 3 minutes! Camille got the fastest time with 2.35, amazing fast times.

Gymnastics:

  • Planche progressions
  • L sit
  • Ring holds
W.O.D.
  • 10 Renegade row (20/15)
  • 10 Box jump
9 minutes, as many rounds as possible.


This entry was posted on Thursday, July 19th, 2012 and is filed under Workout of the Day (W.O.D). You can follow any responses to this entry through the RSS 2.0 feed. Both comments and pings are currently closed.
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John Mayhew
I have been a member at CrossFit Birkenhead for the last 2 years and prior to that, CrossFit Birkenhead coach Paul Davies had been training me using CrossFit methods in one-on-one sessions. CrossFit workouts are unparallel to any other workouts in the New Zealand fitness industry today and it is not a new fad that is going to disappear anytime soon. In a CrossFit class members are always educated on best practise and technique is always taught and monitored. As a physician, I have been impressed by Paul’s ability to scale workouts to appropriately suit individual needs. Each CrossFit workout is always different and your body and mind is continually challenged. I have referred my own family and friends to Paul and many of them are now also members of CrossFit Birkenhead.
John Mayhew