05 May Monday, 06/05/13
BACK SQUAT
1 x 20 @60% of 1RM
1 x 10 @75%
1 x Max Effort @90%
RING DIPS + PUSHUPS
3 x Max Effort
2 minute rest between sets
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Monday, 06/05/13
3 Comments
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Jim King
Posted at 11:06h, 06 MayName – BS reps X kg / Total Ring Dips, Total Pushups
5am
Mark L 1×130 / 21,57
Oswin 1×100 / 20,25
Darwin 3×130 / 30,32
TK 4×120 / 33,22
Clay 5×90 / 26,32
Cheyne 80 / 30,24
Sida
Julie N 3x6x8kg / 30,60 mod
Sharelle 3×50 / 30,30
John K 5×60 / 21,26
Jason V 5×70 / 26,31
Marc G 3×100 / 14,25
Alethea
Chris V 3×90 / 16,45
Alex F 70 / 6,18
Hutch
Bridgette
Maria 3×50 / 30,30
Suzy 50 / 22,15 mod
Steve L 6×70 / 6,38
Michael L 1×90 / 14,32
Sarah LJ 25 (oh) / 30,30
6am
Trent 8×120 / 38,21
Rod M 10×92.5 / 31,30
Niall 5×90 / 8,33
Greg B 5×80 / 15,30
Jarrod 7×85 / 15,30
JC 3×90 / 24,36
Craig S 3×100 / 45,23
Jo D 2×80 / 21,24
Sandy 4×30 / 45,39
Steve H 10×60 , 25,23
Sam H 5×70 / 21,34
Michael G 4×70 / 15,35
Geoff 6×40 / 30,30
Nick A
Billi 52.5 / 30,30
Sumi 55 / 30,30
Gill 52.5 / 30,30
Alyssa 60 / 30,30
AK 5×67.5 / 24,17
Oz – / 58,32
Jess L 90 / 25,30
Jim 10×90 / 51,33
9.30am
Errol – / 13,22
Rod P 3×7 ? / 19,14
Shane T
Alex C 12×50 / 40,6
Jack 10×45 / 7,12
Crystal 1×45 / 30 mod,12
GT 3×70 / 39,28
Hoppo 6×40 / 30,30 mod
Alesya 3×40 / 30,30 mod
Naomi 6×25 / 30,28 mod
Robyn 6×25 / 20,15 mod
Husham
Megan 1×90
Ali M 7×35 / 30,30 mod
Damo I
Julie L 2×50 / 25,22
Rosco
Posted at 20:00h, 06 MayRosco @ CrossFit 2444 (Port Mac)
#1 15mins
3x
12 16kg thrusters (kettle Bell)
24 16kg kettle bells
then
200m run,3 wall ball,200m run,6wall ball,200m run,9 wall ball,200m run (6kg mens line)
then
#2 15mins
3x
15 mountain climbers
30 pullups (small band)
then
3 P Snatch, 6 mountain climbers, 6P Snatch, 12 mountain climbers, 4 Psnatch (30kg)
Miss’n being with the 6AM crew, Catch ya soon!
Jim King
Posted at 21:05h, 06 May4pm
Joel S 7×90 / 27,29
Paul E 5×80 / 16,21
Chakkerz 3×155 / 30,31
Ash M 3×80 / 17,21
Georgio 4×110 / 41,44
Dave M 5×80
Carly 7×60 / 30,28
MT 12×70 / 17,29
Damo A 6×40 / 11,28
Dan 6×80
Rich Fr 4×90 / 25,16
Pelin 3×40 / 30,24
Kath L 10×55 / 30,22
Kyle 3×80 / 15,18
Ax 3×90 / 23,9
5pm
Mad Dog
Arnie 5×130 / 16,48
Gorgeous – / 37,5
Bec C 4×30 / 48,17
Patrina
Nick LF
Ninja
Lana
Tim C 10×100 / 15,25
Josh A 10×50 / 10,14
Rob C 3×100 / 18,28
Jane C 10×50 / 18,14
Camo 4×100 / 26,30
Sarah L 3×50 / 32,18
6pm
Hayley
Jono 9×100 / 25,31
J-M 10×100 / 20,28
Mark RP 2×80 / 22,14
Ian M 11×100 / 30,19
Grant dB 6×90 / 17,14
Danni S
Sarah V
Michael H 4×90
Kate P 3×75 / 30,18
Alice B 1×65 / 30,35
Paige
Ben C 10×75 / 20,25
Jen 1×45
Sam T 2×100 / 26,19
Jess K 1×35 / 30,10
Penny S 3×35 / 30,30
Grace tec. / 30,15
Tim W 11×100 / 32,16
JB 6×100 / 25,40
Deanne 75 / 30,7