21 Oct Monday, 22/10/12
Press / Push Press (No Racks) 2/5 - 2/5 - 2/5 - 1/3 - 1/3 - 1/3 Finisher: Max reps unbroken Kettlebell Swings - choose your own weight. ...
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October 2012
20 Oct Sunday, 21/10/12 – Rest Day
httpv://www.youtube.com/watch?v=FuOnCQhxq4E...
19 Oct Saturday, 20/10/12
“Angie” For time: 100 Pullups 100 Pushups 100 Situps 100 Squats Or "Luce" 3 rounds for time: 1km Run 10 Muscle-Ups 100 Squats *10kg vest ...
18 Oct Friday, 19/10/12
4 rounds for time: 400m Run 30 Squats 20 Second L-Sit httpv://www.youtube.com/watch?v=gc0-uVMGCSM...
17 Oct Thursday, 18/10/12
A) Power Clean 5-5-5-3-3-3-1-1-1 B) EMOM (Every minute on the minute) for 12 minutes: 5 Power Cleans @ 2/3 of 1 RM 5 Dumbbell Snatch (20/15kg, odd minute left hand, even minute right hand) C) 500m Row httpv://www.youtube.com/watch?v=LZiBcXFgE2o...
16 Oct Wednesday, 17/10/12
Overhead Squat 3-3-3 Front Squat 3-3-3 httpv://www.youtube.com/watch?v=fsXssHLld18...
15 Oct Tuesday, 16/10/12
“Roy” 5 rounds for time: 15 Deadlift (100/70kg) 20 Box Jumps (24/20") 25 Pullups Or Mod "Roy" 20 minute AMRAP 5 Deadlift at 75% of 1 RM 10 Box Jumps 15 Pullups ...
14 Oct Monday, 15/10/12
A) Bench Press 7-7-7-5-5-5-3-3-3 B) AMRAP 3-(1)-3-(1)-3 5 Kosciuszko Climbers 7 Toes-to-Bar 9 Weighted Situps (10kg) ...
13 Oct Sunday, 14/10/12
We had a fantastic day at CF Loganholme yesterday. Thanks heaps to Brendan, Paula and the Loganholme crew for a great day of competitive fun and the barbie and beers afterwards. Byron Bay has been ok so far as well. ...
12 Oct Saturday, 13/10/12
Due to the trip to Byron Bay this weekend the 6:45am Mobility class and the 7.30am CrossFit class will run as per normal but the 8.30am class is cancelled. A) “Claudia” 5 rounds for time: 20 Kettlebell Swings (24/16kg) 400m run OR B) "Rosa" 5 rounds for time: 10 Handstand Pushups Run 400m httpv://www.youtube.com/watch?v=COcfdJ9N7sA...