21 Nov Saturday, 22/11/14
7.30am Class only. Spectators welcome!
Workout #1 – “ Air Force ”
With a 15 minute time cap, begin each minute with 4 Burpees and complete:
For time:
20 Thrusters (45/30kg)
20 SDHP (45/30kg)
20 Push Jerks (45/30kg)
20 Overhead Squats (45/30kg)
20 Front Squats (45/30kg)
This will be the first of three workouts scheduled for the day. If you also complete the other two workouts you will be in the running for our informal gym championships.
The championships will be decided by the accumulated time it takes you to complete all three workouts. Time penalties will be applied if you don’t finish the workouts within the time caps.
Lunch will begin at 11am and we would appreciate it if you could bring a small plate of food to share if you are coming along for that. Kids are also welcome.
Workout #2 – ” 50’s “
With an 8 minute time cap, partitioning the reps as required, complete:
50 Pull-Ups
50 Box Jumps (24/20″)
50 KB Swings (24/16kg)
Workout #3 – ” Tons O Fun ” (I know, it’s terrible. If you’ve got a better name for this workout post it to “Comments”)
Depending on which category you fall into after the first two workouts complete as many rounds as necessary of the following movements to meet the required Deadlift tonnage within the 8 minute time cap:
Rx’d – 4000 / 3000kg
Scaled and Modified – 3000 / 2000kg
20 Double Unders
10 Situps
10 Deadlifts
There will be selected Deadlift weights to choose from. Choosing from the heavier options means that you will have to complete less rounds to meet the tonnage requirements for your category, but it might come at cost to your time if you move the weight too slowly.
Jim King
Posted at 16:35h, 22 NovemberScores listed are the time taken to complete the workout or the number of reps completed at cutoff
Name – “Air Force” / 50s’ / ToF
FEMALES
Nicole M c/o
Kelli K 80 @15kg
Kim L 67 @20kg
Mercedes 81
Amanda 80 @15kg
Sarah A 91 @15kg
Kate L 87 @25kg
Stef P 71 @25kg
Jen 12:48 @25kg
Loz 90 Rx
Courtney 6:41 Rx
Dani B 76 Rx / 121 Rx
Sue O 92 @20kg / 7:43 sc / 7:16 @60kg
Ash R 80 @20kg / 125 sc / 7:15 @60kg
Sarah E 12:50 @15kg / 130 sc / 7:30
Elsie 11:56 @15kg / 6:33 sc / 5:34 @50kg
Crystal 12:34 @20kg / 6:59 sc / 5:41 @40kg
Susan H 85 Rx / 111 Rx / 6:35 @60kg
Sarah LJ 10:55 @25kg / 143 sc / 5:53 @50kg
Bel 9:48 @20kg / 7:39 Rx/ 4:49 Rx @50kg
All workouts as Rx’d
Patrina K 80 / 115 / 7:22 @60kg
Naomi H 13:44 / 128 / 6:01 @60kg
Bec C 12:55 / 7:39 / 6:08 @60kg
Sharelle 12:56 / 146 / 5:09 @60kg
Carly B 10:50 / 136 / 4:57 @60kg
Lanz 13:34 / 6:03 / 3:34 @75kg = 22:57
Bec P 9:34 / 149 (8:01 adj) / 5:15 @ 60kg = 22:20
Jo G 6:54 / 140 (8:10 adj) / 4:36 @75kg = 19:40
Jim King
Posted at 16:36h, 22 NovemberScores listed are the time taken to complete the workout or the number of reps completed at cutoff
Name – “Air Force” / 50s’ / ToF
MALES
Jury
Joh
Rob C 70
Marc G 6:28 sc
Marty 81 @20kg
Chakkerz 80
Miguel 80
Harry 11:44 @35kg
Errol 68
Speedy Passed out under a cactus
Brett 86 @35kg mod
Chris P 56 Rx
Reece 77 Rx
Greg 83 Rx
Dion 93 Rx
Dave C 9:58 mod / 5:55 sc / 4:41 sc @75kg
Foxy mod / 4:41 mod / 4:07 sc @135kg
Luke F 93 sc / 140 Rx / 7:38 sc @60kg
Mullo 14:52 / 119 / 6:37 sc @60kg
Trevor 75 sc / 103 Rx / 4:54 sc @100kg
Chris M 60 sc / 130 Rx / 4:43 sc @100kg
Andrew C 93 mod / 142 Rx / 3:36 sc @100kg
All workouts as Rx’d
Karsten 62 / 123 / 30 @100kg
Sam H 88 / 123 / 7:54 @100kg
Rich S 14:53 / 143 / 7:13 @100kg
Jason H 12:42 / 149 / 6:14 @100kg
Jono S 62 (15:38 adj) / 6:41 / 3:39 @135kg = 25:58
Shane H 12:37 / 7:39 / 5:42 @135kg = 25:58
TK 11:53 / 7:05 / 4:22 @100kg = 23:20
Trent 7:38 / 5:17 / 2:53 @135kg = 15:52