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    Author: Jim King

    01 Jul

    Posted at 15:40h in Workout of the Day by
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    A) 3rft: 75 Double Unders 15 Toes-to-Bar 15 S2OH (45/30kg) (^62.5/45kg)   - 15 minute time cap   B) Front Squat   4 x 5 with 3 second pause at bottom   - no racks   Congratulations to Ian and Rod for taking out 1st and 2nd at the Qld Masters League Invitational on Saturday in the 40-44 yrs Hero...

    28 Jun

    Posted at 17:00h in Workout of the Day by
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    For time:   1000m Row   then   50 Double Unders 21 Power Snatches (50/35kg) 21 Wall ball (9/6kg) 50 Double Unders 15 Power Snatches 15 Wall Ball 50 Double Unders 9 Power Snatches 9 Wall Ball   (or 12-9-6 Muscle-Ups for either PS or WB) ...

    24 Jun

    Posted at 14:39h in Workout of the Day by
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    3 x AMRAP in 7 minutes: A) 5 Deadlifts (45/30kg) (^60/45kg) 5 Hang Power Cleans 10 Pushups B) 5 HSPU (^strict) 5 T2B 10 Cal Row C) 5 Box Jumps (30/24") 5 Grasshoppers (L+R=1) 10 RKB Swings (24/16kg) (^32/24kg) Legends program Coach: Kim Lavin Times: Monday, Wednesday, Friday 7am. For those people wanting a gentle kick-start into a more vigorous training...

    22 Jun

    Posted at 17:00h in Workout of the Day by
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    7am Weightlifting 9.15am CrossFit Kids 6, 7, 8am CrossFit   "Josie"   For time (*10/5kg vest): 1600m Run   3 x 30 Burpees (6") 4 Power Cleans (70/47.5kg) 6 Front Squats (70/47.5kg)   1600m Run   All the best to Mos who will be pursuing his fitness closer to home and work. 882 visits in the book and coincidently we're...

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