Benchmark WoD

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Complete As Many Rounds/Reps As Possbile in 3 Minutes of:

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3 Power Cleans (62.5 / 42.5 kg)

6 Push Ups

9 Air Squats

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• Rest 1 Minute after the AMRAP.
• Repeat for 5 cycles of the AMRAP!
• Restart each time back at the beginning.
• Compare to 10/1/14.
• Post - WoD Mobility after class: "Couch Stretch", 2-3 mins (2 mins minimum) per side.

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Post AMRAP scores to Beyond The Whiteboard.

 Member Monday this week sees us profile longtime RoD member Dave Barton.

An avid rock climber & mountain biker he knows how to apply his hard earned Fitness outside of the Box!

Also look out for an upcoming guest RoD blog post on hand care. Dave is quite the expert as you would imagine after years of exposure to the hard rigours of rock climbing.

Lets go have a chat with our Dave & find out some stuff....

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- What 3 words best describe yourself?

Dashing, debonair and deluded

- How long have you been doing CrossFit?

A bit over three years. I had read the journal many years ago when looking for training ideas. This was back when the focus was law enforcement and special forces before Reebok, the games and Lord Froning (if you want to see what it was like … Link)

- Favourite/least favourite WOD?

  Fav WOD - You’ve gotta love "Murph".

Least Fav WOD - 8 x 250m on the Rower is most likely to see me late cancel/run out the door!

- Favourite/least favourite exercise?

Fav exercise - Thats easy. Pull-ups (pretty much any variation)..

  Least fav exercise - There are lots of exercises I don’t like, Thrusters, Double Under’s, Pistol Squats… but if you want to see me REALLY struggle, then Overhead Squats, ughhh 🙂

- Hobbies outside of CF?

Climbing rocks, Mountain biking

- Occupation?

Audit and Risk Manager – I run workshops and write reports, exciting reports.

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

A proper curry!!

(which should be served with a nan bread the size of a blanket and pint of lager!)

- Do you like fish? 🙂

Yes, yes I do!

- Any goals you hope to achieve on the ROD?

Deadlifting 2.5 x my Bodyweight would be cool…

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

Enjoy it. Enjoy learning new movements and soak up the atmosphere.

Editors note: ^^awesome advice right here!!

- Lastly tell us a joke 🙂

  ?????????

Editors note: ^^Uh Dave, where's the joke?!?? 🙂

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