30 Jun Sunday, 01/07/12 – Rest Day
No Running Group today. ...
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June 2012
29 Jun Saturday, 30/06/12
Unfortunately the planned State of Origin night at CFK has had to be cancelled due to technical difficulties. Also, there is no Running Group on this Sunday. CrossFit “Fight Gone Bad” 3 rounds for total reps: Wall Ball (10/6kg) SDHP (35/25kg) Box Jumps 20” Push Press (35/25kg) Row (calories) 1 minute per station for...
28 Jun Friday, 29/06/12
Unfortunately the planned State of Origin night at CFK has had to be cancelled due to technical difficulties. Also, there is no Running Group on this Sunday. For total accumulated time: 2 x 500m Row. Record best time. 5 Rope Climbs for time. 50 Wall Ball for time. 100 Double...
27 Jun Thursday, 28/06/12
Tonight is Leigh's final coaching session at CFK before he and Nadia move back to Melbourne. We would like to sincerely thank him for his contribution to the gym and wish him well for the future. Press 5-5-5 AMRAP in 15 minutes: 30 Double Unders 5 Burpee Box Jumps...
26 Jun Wednesday, 27/06/12
For time: 1.6 km Run 20 KB Swings 15 KB Pushups 10 Turkish Getups 800m Run 20 KB Swings 15 KB Pushups 10 Turkish Getups 400m Run 20 KB Swings 15 KB Pushups 10 Turkish Getups ...
25 Jun Tuesday, 26/06/12
Front Squat 3-3-3 For time: 21-15-9 Toes to Bar Med Ball Cleans (10/6kg) ...
24 Jun Monday, 25/06/12
“Jackie” For time: 1000m Row 50 Thrusters (20/15kg) 30 Pullups Compare to last time. ...
23 Jun Sunday, 24/06/12
Running Group on today. Meet at the gym at 7.30am. ...
22 Jun Saturday, 23/06/12
CrossFit "Rankel" Complete as many rounds as possible in 20 minutes of: 6 Deadlift (100/70kg) 7 Pukies (Burpee pull-ups) 10 Kettlebell swings (32/24kg) 200m Run OR Complete as many rounds as possible in 20 minutes of: 6 Deadlift 7 Dumbbell Push Press 10 Plyo Pushups 20 Overhead Lunge Weightlifting -Snatch http://www.youtube.com/watch?feature=player_detailpage&v=43pIkeA_ZZg#t=168s Thanks to CFB for posting this clip yesterday. ...
21 Jun Friday, 22/06/12
There are two free tickets ($35 each if you had to buy them) at the gym for the Brissie to Bay charity bike ride on Sunday morning. First in gets them. For time: 800m Run 5 rounds* *5 Handstand Pushups *5 Weighted Stepups Left Leg (20/15kg) *5 Weighted Stepups Right Leg...