Author: Jim King

25 Jun Sunday, 26/06/11 – Rest Day

24 Jun Saturday, 25/06/11

7 am Power Pilates 7.45 am Fundamentals Rope Climb Bench Press Hip Mobility 8.30 am  WOD "Fran" 21-15-9 Thrusters 42.5/30kg Pullups Here's a couple of well known locals attacking Fran a few years ago - a workout that goes for about three minutes, how bad can it be? (Thanks to Matt and Doug for the archived...

23 Jun Friday, 24/06/11

1 km Row 50 Situps 800m Run 50 KB Swing 24/16kg 400m Run 50 Double Unders ...

22 Jun Thursday, 23/06/11

Ten rounds for time: 15 Deadlift 60/40kg 15 Pushups Legit!  ...

21 Jun Wednesday, 22/06/11

Happy Birthday Alison!! Front Squat 8-8-8-8-8 ...

20 Jun Tuesday, 21/06/11

Row 2km Run 2km 2 minute active hang 2 minute plank hold ...

19 Jun Monday, 20/06/11

Push Press (Weight must be taken from the floor) 5-5-5-5-5 GHD Back Extension 10-10-10-10-10 Learn and play new sports. httpv://www.youtube.com/watch?v=cFHgmggRE3o&feature=player_detailpage...

18 Jun Sunday, 19/06/11 – Rest Day

Trent Leggatt, the man behind the logo, on top of the box, after the WOD, before the recovery. ...

17 Jun Saturday, 18/06/11

7.00 am Power Pilates 7.45 am Fundamentals Turkish Getup Plank holds 8.30 am WOD "Filthy Fifty" 50 Box Jumps 24" 50 Jumping Pullups 50 Kettlebell Swings 16kg 50 Walking Lunges 50 Knees to Elbows 50 Push Press 20/15kg 50 Back Extensions 50 Wall Ball 10/6kg 50 Burpees 50 Double Unders ...

16 Jun Friday, 17/06/11

“Jeremy” 21-15-9 reps for time: Overhead Squat, 42.5kg (30kg) Burpees httpv://www.youtube.com/watch?v=jgIX_fCRapc&feature=player_detailpage     Also watch http://games.crossfit.com/features/videos/forgiveness-austin-malleolo for a deeper insight into his path to the games....