Monday, 18/11/13

Monday, 18/11/13

A) 20 minutes to find touch’n’go 1RM of:
Power Clean
+ Clean
+ Cluster
B) At 40% of your 1RM AMRAP in 8 minutes:
10 Thrusters
20 Double-Unders
10 SDHP
20 Double Unders

CrossFit King is delighted to welcome on staff Paige “Shredder” Kimmince – Intern Trainer.

20130531-041537

 

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  • Luke G
    Posted at 08:19h, 18 November

    WoD at home: 3 Rds (20 thrusters, 16 pushups, 12 snatch) all with 20kg dumbbell and can’t drop dumbbell during each round. 1 min rest between each rd.
    Also found this quite interesting.
    http://www.youtube.com/watch?v=Q5L4MT8LdOQ#t=80

  • Aaron Osborne
    Posted at 09:18h, 18 November

    Name – touch n go weight / met-con score (kg)
    5am
    Sharelle 42.5/250 (15) Rx
    Marc G 50 (mod)/295 (30) mod
    Speedy 62.5/240 (25) Rx
    Sam H 65/214 (30) Rx
    G force 55/225 (22.5)
    Julie N 25/240 (15)
    Mel B 30/210 (20)
    Jess G 25/190 (15)
    Hunty 80/177 (40)
    Kim L 37.5/178 (15)
    Beki 35/215 (17.5)
    Amanda 32.5/157 (17.5)
    Trent W 50/240 (20)
    Pam O 37.5/187 (17.5)
    6am
    Trent 85/ 370 (35)
    Jarrod 70/290 (30)
    Karsten – /130 (30)
    Greg 75/241 (30)
    Jason M 40/180 (20)
    Ben L 52.5/242 (fr squat)
    Ching 30/150 (15)
    Sue H2 27.5/150 (15)
    Sam H2 70/180 (32.5)
    Nat 30/150 (15)
    Steve H 60/140
    Craig J 62.5/165 (30)
    Simon S
    Ross – /203 (20)
    Michael G 66/120 (30)
    Sue L 40/240 (17.5)
    Sen 50/215 (20)
    Chakkerz 75/107 (mod)
    Billi 40/146 (17.5)
    Bridgette 40/-
    Oz 95/333 (35)
    8:30am
    Krusher 105/

  • Aaron Osborne
    Posted at 12:13h, 18 November

    9:30am
    Frenchy 82/176
    Sam G 20 (DB)/214
    Phantom
    Beast 85/356 (30)
    Kate P 47.5/247 (20)
    Crystal 37.5/216 (15)
    Julie L -/160 (20) mod
    Lica 25/180 (15)
    Damo I 55/160 (25)
    Alex C 50/300 (20)
    AK 52.5/247 (22.5)
    11am
    Oz 2.0 100/-

  • TK
    Posted at 17:37h, 18 November

    90kg / 244reps @ 35kg
    With some oly lifting and squats in between.

  • Jim King
    Posted at 17:44h, 18 November

    4pm
    DangerMan 75 / 181 @30
    Tim C
    Samson 80 / 102
    JC 75 / 220 @30
    Campbell 45 / 240 @25
    Dave M 65 / 175 @30
    Chris M 55 / 170 @30
    Nicole M 23 / 125 @13
    Naomi H 45 / 230 @20
    Ash M 60 / 25 @210
    Jono G 35 / 180 @20
    Steve K 60 / 244
    Kath L 45 / 186 @17.5
    Shannon 37.5 / 130 @15
    Kat 42.5 / 120
    Sonic 9:37 (2km row)

  • Jim King
    Posted at 20:45h, 18 November

    5pm
    Graham 55 / 189 @30
    Georgio 80 / 248
    Tim W 80 / 241 @35
    Michael L 65 / 240 @30
    Grant E
    Luke O 60 / 205 @25
    Patrina
    Hoppo 47.5 / 215 @20
    Netty 25 / 3 rnds @20 mod
    GT 70 / 273 @30
    Peter D 70 / 228
    Reece K

  • Jim King
    Posted at 20:50h, 18 November

    6pm
    Camo 80 / 301 @32.5
    Scharfty 80 / 274 @32.5
    Michael H 72.5 / 235 @30
    Sammy T 75 / 210 @30
    Smithy 40 mod / 178 @30 mod
    Conor 53 / 150 @25
    Jury 75 / 216 @30
    Megan
    Sophie S 30 / 140 @15
    Leighton 57.5 / 140 @25
    Rod 82.5 / 285 @35
    Killer
    Lans
    Dee 55 / 275 @22.5
    K*
    Shredder 50
    Kristen 20 / 160 @15
    Mercedes 20 / 130 @15
    Lebeka 35 / 158 @15

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