Monday, 12/08/13

Monday, 12/08/13

Wednesday 14th
EKKA Show Holiday
4pm – 6pm Open Gym – There will also be a WOD posted
No other Classes
WOD
– 2 rounds for time (5 minute time cap):
40 Double Unders
20 Push Press (20/15kg)
10 KB Swings (24/16kg)
– Press
2 x 5 x 80% of 1RM
2 x 3 x 85%
1 RM
– Push Press
1 RM
Michael L rings

Michael L

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  • Kat
    Posted at 19:28h, 11 August

    Michael hearts ring dips….. or does he?

    • TK
      Posted at 20:36h, 11 August

      The love heart sweat pattern on his chest is saying he does!

    • Tim W
      Posted at 22:42h, 11 August

      Well done guys, stole my joke!

  • Ash
    Posted at 05:38h, 12 August

    Michael in beast mode

  • Jim King
    Posted at 09:18h, 12 August

    Name – Mini-metcon / Press / Push Press
    5am
    Mark L 4:50 rx / 75 / 90
    TK 2:25 rx / 67.5 / 85
    Julie N 4:08 / 27.5 / 35
    James K 4:27 / 35 / 60
    Alex F 4:47 / 30 / 50
    Hunty 4:34 rx / 62.5 / 77.5
    Kim L 5:00 / 30 PB / 40 PB
    Amanda 4:40 / 25 / 38
    Alethea 4:45 / 35 / 40
    Robyn 4:40 / 25 / 35
    Marc G 3:18 rx
    Nicolette 4:30 / 35 / 35
    Pami 4:30 / 18 / 25
    Sharelle 2:54 / 35 / 50 PB
    Sarah LJ 4:14 / 35 / 50 PB
    Jess G 4:30 / 25 / 27.5
    Jono
    Oswin 5:00 / 85 / 90
    Steve L 5:00 / 55 / 70
    Logan C 4:31 / 45 / 55
    Melissa 5 min / 32.5 / 37.5
    6am
    Trent 2:19 @32kg KB / 65
    Michael H 4:01
    Billi 5:00 / 28.5 / 42.5
    Sumi 4:47 / 77.5 dl PB
    Tracey 4:48 / 35 / 42.5
    Crystal 4:35 / 35 / 45
    Laz 4:05
    Ross 4:00 / 42.5 PB / 55 PB
    Sam H 2:47 / 70 / 92.5
    Geoff 4:38 / 37.5 / 55
    Megan 2:48
    Jason V ? / 45 / 57.5
    Luke J ? / 28 / 32.5
    Rod 2:50
    Paul E 2:17
    Joel 3:23 / 70 / 80
    Dinesh ? / 42.5 / 55
    Craig J 4:25 / 55 / 65
    Steve H 4:08 / 42.5 / 57.5
    Jess L 2:23 rx / 43.5 / 62.5 / 23:54 rx “Kalsu” Sensational effort Tiger!!
    AK47 2:29 rx / 37.5 / 52.5 / 59 reps rx “Kalsu” (25 min c/o)

    • Dan
      Posted at 20:42h, 12 August

      I just googled “Kalsu”. Amazing work to everyone who attempted it today, and incredible result Jess!

  • Jim King
    Posted at 12:58h, 12 August

    9.30am
    John K 4:05 / 45 / 65
    Chris H 3:15 rx / 57.5 / 70
    Benny 2:46 rx / 55 / 80
    Penny T 3:45 rx / 37.5 / 45
    Logan S 3:05 / 55 / 80
    GT 2:17 rx / 60 / 90
    Hoppo 3:47 rx / 30 / 40
    Greg 2:27 rx / 50 / 90
    Maria 3:19 rx / 27.5 / 37.5
    Beth 3:39
    Sophie S 3:50 / 20 / 31
    Bec C 4:21 rx / 27.5 / 45
    Tim S 2:28 rx / 70 / 92.5
    Phantom
    Kelli S 4:45 / 30 / 35
    Dave C 4:07 rx / 42.5 / 60
    Oz 2:09 rx+ / 65 / 95
    Jim 2:13 rx+ / 77.5 / 95 / 77 reps rx “Kalsu” (25 min c/o)

  • Jim
    Posted at 18:30h, 12 August

    4pm
    DangerMan 4:19 Rx / 52.5 / 75
    Kat 1+20 pp Rx / 35 / 42.5
    Dave M
    Kyle 2:26 Rx / 60 / 70
    Luke G 3:12 / 55 / 70 PB
    Mayhem 3:55 / 50 / 60
    Grant dB 4:07 Rx / 47.5 PB / 65 PB
    Marc RP 2:49 Rx / 40 / 65 PB
    Kate P 3:18 Rx / 35 / 45
    Campbell 4:30 / 42.5 / 50
    Kath L 2:46 Rx / 32.5 / 47.5 PB
    Maddie 4:26 Rx / 32.5 / 40
    Jess P (trial) 4:42 / 22.5 / 27.5
    Julian 3:49
    Linda ? / 20 / 22.5
    Leighton 4:30 Rx / 35 / 40
    Sarah L 3:49 Rx / 25 / 37.5
    Dave C 4:32 Rx / 52.5 / 65

  • Jim
    Posted at 18:37h, 12 August

    5pm
    Tim S 2:16 / 72 / 85
    Naomi H 3:14 Rx / 30 / 42.5
    Michael L 3:40 Rx / 52.5 / 72.5
    Carly S ? / 20 / 25
    Reece K 3:09 / 70 / 95
    Jad 4:40
    Josh A 3:58 Rx / 65 / 85
    Chakkerz 1+43 ss / 75 / 95
    Lans 2:52 Rx+ / 40 / 52.5
    Luke O 4:50 / 40 / 50
    Netty 3:26 / 47.5 / 52.5
    Cam J 3:25 / 55 / 70
    Patrina 4:17 Rx
    Smithy 4:50 / 40 / 60
    Krusher – / 85 / 107.5

    • Kat
      Posted at 20:22h, 12 August

      Look at us go chakkerz. The only two to not compete the two rounds. highfive

      • Chakkerz
        Posted at 20:26h, 12 August

        Ummm, w000!?

        • Kat
          Posted at 20:31h, 12 August

          embrace it. We worked longer than everyone else. because we’re fitter :))

  • Jo Genders
    Posted at 19:02h, 12 August

    CrossFit Rockhampton
    17 min AMRAP: 15 burpee pull ups; 15 sec L sit; 15 box jumps; 15 sit ups; 15 squats
    Jo – 3 rounds + 13 burpee pull ups

  • Jim King
    Posted at 20:03h, 12 August

    6pm
    Glen B 4:06 / 57.5 / 65
    Sophie Mac ? / 27.5 / 35
    Camo 2:19 rx+ / 65 / 85
    Alex C 2:14 rx / 37.5 / 52.5
    Stef P c/o / 35 / 45
    Jury 3:27 70 / 85
    Paige 2:24 rx
    K* 3:07 rx / 32.5 / 50
    Jan ? / 75 / 100
    Scharfty 3:20 / 67.5 / 85
    Peter D 3:26 rx / 60 / 75
    Pav 4:20 / 60 / 70
    Sam T 3:38 / 55 / 72.5
    Sam H2 4:42 rx / 70 / 80
    Shelly 4:57 / 27.5
    Deb 4:56 / 20 / 30
    Ryan K

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