Monday, 06/05/13

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
P1060104

3 Comments
  • Jim King
    Posted at 11:06h, 06 May

    Name – 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 May

    Rosco @ 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 May

    4pm
    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

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