“Freda”
January 27, 2012 Fitness
The look on H2's face says it all: at CrossFit Auckland our people train HARD…
“Freda”
21-15-9 reps for time:
- Run 600m with a barbell 20/15kg
- Thrusters 40/30kg
- Pull-ups
Post score to comments.
Rate this WOD! [ratings]
There’s a little bit of a story to this one, but we’ll let Freda tell it.
INOV-8 NZ are just about to release the new BARE XF-210. This radical shoe has been purpose-built for CrossFit and will be available though the INOV-8.co.nz website by this time next week. You better believe I’m getting a pair of these bad boys!
Happy Birthday Fritha, Jane and Jess!!
Happy Birthday Girls!
…no Jane you don’t get a leave pass cause you’re on holiday… Don’t worry we’ll save them up for you.
Have a great day girls.
Happy birthday Girls, have a supa dupa day and enjoy those birthday burbees xxx
thanks Freda, that was painfull, you look scary H2, not a happy face!
A big shout out to the ‘Birthday Girls’ today, have a super day!
Freda you would of luvd this workout…running, thrusters…!!! Yeh right!Mate I hope you are doing well down the line, we miss you!
Very tough!
Even while not here Freda kicks our asses.
Great workout, Enjoy it 9am/5:30pm people
Hope you are traveling well Freda
Your namesake workout was a really challenging mother – that running with a bar – yuk!
Take care
Happy birthday girls!
i got quick email from her at work, She’s enjoying her ironing and dusting and says hi to EVERYONE, and train hard. 
I like that this workout has a component of Fran, Freda has even named her rifle Fran – very appropriate
Happy Birthday girls!
Freda we miss you! Please come back so we don’t have to do this one again. I felt your pain of carrying the “rifle’. Unfortunately I cannot repeat what I called mine. It was also a ‘F’ word though
Happy birthday girls. I can’t believe you came in to do this WOD on your birthday Jess. Nice training with you.
I wasn’t planning on coming in today but when I saw this WOD in Freda’s honour I couldn’t resist. Freda this was one brutal workout but you would have smashed it. Gave it heaps for you girl. Time was 24:14. Couldn’t even get close to Bernie’s 21 something. Missing you so much – but I bet you’re having a blast down there. Can’t wait to catch up
This workout was nothing like the Freda that we have all come to know and love!
In fact this workout was just a mean ole b@$%h.
Hope all is going well and as above we miss you.
was just wondering do the new inov-8s come in pink
Hahahaha you’ll keep Mr Houghton…
I thought that you already had a pair in the back of your van? Special order you said!
Hi Everyone!!
Thank you MTL & AP for the awesome workout!!! I am reprezenting here in PT! I owe my fitness and mental toughness to you both!! Love you both heaps!
Very appropriate as Ive named my Steyer (weapon) Fran, she has a maximum RPM 680, and a effective range of fire up to 300m, in a section a range of up to 500m….
The thing is, i keep saying ‘Reps Per Minute’ its actually ‘Rounds Per Minute’ LOL, Corporal says i will get remedial if i keep saying repititions!
Missing the CFAK familia! Spesh Forrie!
I am doing good here in Blenhiem, have managed to do only a couple of WODS…. I hve sooo much to do so i try & fit in a workout…. Recruits looking at me weird wen i pump out the pullups & double unders, overhead squats 40kg! Hahaha ….. OMG theres frikin mirrors all round!! Shocking!!
I hope u all hv enjoyed the WOD! Miss u all, will b in touch! Gotta go iron, do wasing, re-do my hospital corners etc etc….. xxx
Freda you’re such a badass! We all miss you babe. Can’t wait to catch up with you and hear some stories!
Freda everybody gave it heaps (even have photo’s to prove it). We miss you so much xxx
Hey Freda – glad to hear you are doing well! Alex is right – you are a total badass. This WoD did you justice – it is also totally badass! Kept hearing you yelling to keep moving in my head… I miss that! Miss you! So proud of you!! Keep up the good work down there and looking forward to your badass self being back in the club with us! xx
Freda – Missing you heaps! Leigh says hi, thanks for inspiring this WOD, had to sub but loved it none the less!
AS RX
Logan 24:46
Bernie 21:19
Jono 24:54
Debs 24:14
Mark 22:04
Panda 27:57
Matt 23:12
Sean 25:22
Sub/scaled
H2 18:57
Di 21:06
Jo 16:46
Mel 18:58
Trekkie 21:45
Danny 23:59
Richard 24:43
Tyler 26:14
Ryan 18:55
Stew 22:41
Craig 26:25
Richie 20:28
Sarah 25:45
Sayali 23:54
Al 21:25
Will 23:39
Dayelle 28:27
Jess 29:43
Aneliese 30:43
Cath 25:08
Nicole 26:17
Erin 27:20
Eric 17:38
Leigh 16:37
Horse 21:13
Happy birthday girls! I hope you all had an awesome day!
Bookie, you forgot me.
Hun, I did do it promise 23.14 as rxd. Awesome WOD with 5.30pmers Fran is bad enough but then having to carry ‘Fran’ for 600mtrs to create ‘Freda’ was tough! Just as well those rifles don’t weigh 20kg that would really make PT interesting.
On behalf of Freda thanks for all the supportive comments from such great people, big thanks to the CFAK community love it almost as much as Freda (no my Freda not WOD Freda she’s nasty)
GAV Thanks for the help on that third run mate, your strategy worked a treat!
To the Birthday Ladies on your special day I hope you had an awesome one and were all spoilt rotten, Best wishes to the three of you for the coming year.
AP Saturday morning WOD how about trigger point for time??
Wahahaha Forrie you did notice…No I did not forget you, coaches tactic to get you in trouble with Freda
Just to add to the Agony of the WoD “Freda”. You were awesome and treated your rifle “Freda” with great
love, infact you were the only one that was smiling when running with “Freda” on your shoulder and you put her down gently while the other “Freda’s” were hopping all around the floor due to mishandling.
FORRIE 23:14 AS RX
Almost forgot what an awesome pic of H2 or is that Golumn from LOTR protecting his bumper ‘My Precious…’
Angry…maybe, straining…possibly, Firebreather…DEFINITELY – H2 your a WOD Killer mate and I admire your intensity.