17 Nov 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.
Luke G
Posted at 08:19h, 18 NovemberWoD 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 NovemberName – 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 November9:30am
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 November90kg / 244reps @ 35kg
With some oly lifting and squats in between.
Jim King
Posted at 17:44h, 18 November4pm
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 November5pm
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 November6pm
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