28 Jun Saturday, 29/06/13
MOBILITY
6.45-7.30am
7.30-8.15am
A) “Jack”
AMRAP in 20 minutes of:
10 Push Press (52.5/35kg)
10 Kettlebell Swings (24/16kg)
10 Box Jumps (24″)
or
B) “Hortman”
AMRAP in 45 minutes:
800m Run
80 Squats
8 Muscle-Ups
Scaling options will include
#1 AMRAP in 20 minutes – 400m Run, 40 Squats, 4 MU’s
#2 AMRAP in 20 minutes – 400m Run, 40 Squats, Sub MU transitions or 10 Strict Pullups + 10 Pushups
httpv://www.youtube.com/watch?v=FKcnpJSAsbo
Anonymous
Posted at 06:09h, 29 JuneFor those who PEE during workouts (don’t worry)…read and watch!!!…
http://physiodetective.com/2013/06/27/crossfit-your-pelvic-floor-and-peeing-during-workouts/
Jim King
Posted at 10:31h, 29 June“Jack”
John K 7+10 @35,20,24″
Josh A 7+1 bj @40
Benny 8+10 pp @40
Sue O 6 @25
Coby Snr 10+1 mod
Michael L 8+7 pp @40
Stef P 7+10 kb @18,8
Pam O 8 @18,8
Niall 7 @42.5
Gary 9+10kb @35,16
Richard B
Jad 8+20 @30,16
Kim L 7+1 pp @20,16,20″
Dave M 7+10 pp @40,24
Amanda 7 @ 13,12
Scharfty 9+1 pp @50 oopsies!
Reece B 7 @30,16
Ali M 7 @30,16,24
Laura 7 @11,8,24″
Dani B 7 @30,16,24″
Jono 10+3 pp @40
Josh T
Jury 6 @40,20
Snady 10 @12, stepups
Dan M2 7.5 @30,16
Alesya 9 @15,12
Crystal 7+15 @25,16
Chris Bats 11 @ 8,8
Patrina 6+2 bj @35
Marty 8 @35,16
Dave C 7+3 bj @42.5,24
Smith Machine 6+10 kb @40,20
Paige 8+4 pp rx
Kath L 5+7 kb rx
Kate P 5+10 kb rx
Kate L 5+1 kb rx
Sharelle 8+8 pp rx
Alex C 8+4 pp rx
Jo G 10 rx
Sam H 8+2 rx
K* 6+1 pp rx
Chakkerz 5+10 pp rx
Errol 7 rx
Jess L 13+3 bj rx
Sharelle
Posted at 14:07h, 29 JuneJess – you are a machine !!!!
Jim King
Posted at 10:39h, 29 June“Hortman”
Marc G 5+400m
Chris V 5+400m
Sarah L
Nicolette 4 mod
Tim S 5+4 MU
Naomi 4 green band
Bec C 3+6 pu green
Kyle mod
Steve H 5+400m
Michael H 5+100m
Sumi 3+32 sq #2
Lana
Cam J 4+42 sq
Foxy 4 (+2 mins to complete 5, #1)
Reece K 4+42 sq mod
Beast 5+22 sq rx
TK 4+4 MU rx
JC 4+5 MU rx
Krusher 5+450m rx
TK
Posted at 12:13h, 29 JuneSo great to train at CFK!
Saturday sesh is the best.
Krusher
Posted at 15:33h, 29 JuneYour the best TK
Steve H
Posted at 19:49h, 29 JuneNo, you’re the best Krusher
Cam J
Posted at 00:52h, 30 JuneNo, you’re the best Steve.
TK
Posted at 11:51h, 30 JuneThis is so bromantic.