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    Author: Jim King

    22 Jun

    Posted at 21:00h in Workout of the Day by
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    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

    Posted at 20:09h in Workout of the Day by
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    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...

    20 Jun

    Posted at 20:59h in Workout of the Day by
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    Running Group is on again this Sunday morning. Meet at the gym at 7.30am. CrossFit Triple AMRAP AMRAP #1 in 7 mins: 5 Hang Power Clean 50/30kg 7 Bar facing Burpees Rest 3 mins then: AMRAP #2 in 7 mins: 5 Ring Dips 7 Wall Ball (10/6kg) Rest 3 mins then: AMRAP #3 in 7 mins: 5...

    17 Jun

    Posted at 19:40h in Workout of the Day by
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    CrossFit For time: 500m Row 800m Run *21-15-9 *Dumbbell Snatch *V-Ups 40 Hand Release Pushups Mobility and Stability - Rings This is all straight forward. Theory test on Wednesday and practical next Monday. Should be plenty of time to get them all sorted out. http://www.youtube.com/watch?v=--U_mgXrYbY&feature=related ...

    15 Jun

    Posted at 22:02h in Workout of the Day by
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    Running Group starts tomorrow (again) at 7:30am. Meet at the gym. CrossFit “Roy” 5 rounds for time: 15 Deadlift (100/70kg) 20 Box Jumps (24/20") 25 Pullups OR Every minute on the minute for 15 minutes complete: 1 Power Clean 2 Front Squats 1 Jerk 20 Double Unders Weightlifting - Hang Power Snatch, Hang Snatch httpv://www.youtube.com/watch?v=B-nlhZ0RR4A&feature=related ...

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