21 Jul Monday, 22/07/13
For time:
100 KB Swings (24/16kg)
50 Double Unders
100 Pushups
50 Double Unders
100 Situps
50 Double Unders
Then either
A) Weighted Pull-ups (10 minute time cap)
7-5-3-1
Limit of 2 attempts at each rep range for max total load. If you fail at a rep range both times your score for that range is 0.
eg 7 x 5kg, 5 x 10kg (fail), 5 x 7.5kg, 3 x 10kg, 1 x 15kg (fail), 1 x 12.5kg = 5+7.5+10+12.5 = 35kg total
or
B) “Zoe”
For time
30 Muscle-Ups
(10 Minute cut-off)
httpv://www.youtube.com/watch?v=ZS6u_zTBWAA
httpv://www.youtube.com/watch?v=uY2AlcrtXrc
httpv://www.youtube.com/watch?v=qJf0EwSjamU
httpv://www.youtube.com/watch?v=my1LYOcpzKQ
chakkerz
Posted at 19:22h, 21 July… did the colour scheme just change?
Jim King
Posted at 19:26h, 21 JulyNo, the sidebar changed in appearance with the new comment there. Maybe that’s it.
Paul E.
Posted at 21:01h, 21 JulyOMG Jimmy
Do you hate Mondays or just us?
That’s a big start to the week.
Sarah LJ
Posted at 06:38h, 22 JulyWOD – 23.50 (12kg)
Jim King
Posted at 08:56h, 22 July5am
Mark L
Oswin
Sammy H 24:34 rx / 66kg
Rich B 29:54 @16/ 30kg
Marc G 31:35 / 30kg
Jamie 19:44 rx / 12 mu
Logan S 22:10 rx / 56kg
Paul E 28:12 @16
Steve L 26:22 @20
Kim L 17:21 @half reps / jump
Nicolette 13:17 @12 sc
Sue O 24:54
Jess G 12:50 @8 sc
Sharelle 21″:23
Amanda 13:37 @12 sc
Alethea 12:59 @12 sc
Maria
Sarah LJ
Pami 13:10 @8 sc
6am
Trent 20:33 ring pu
Rod 20:46
Jason V 26:30
Michael G 28:30 rx / 10kg
Niall 25:05 rx / 16kg
Craig J 29:43 @16
Michael H 24:28 @20
Mick D
Billi 31:32 @16 / purple
Sumi 26:32 @12
Jess K
Alyssa 22:20 @12
Snady mod
Deb 24:47 @8 sc x 6rnds
Jo D 31:20 rx
Marty 25:27 @16 / BW
Sinead 23:54 @8 sc x 8rnds
Megan
JC
Posted at 12:14h, 22 JulyCF-King’ers! Tough Mudder 17th August, 9am start, team BOOM!
Who’s in, keen but not yet signed up, plently of names on the board in the box?
Get involved, they are still taking registrations, it will be a good WOD for a Saturday morning!
Rees
Posted at 12:27h, 22 July30.22 rx / 40kg (plates held between knees)
Jim King
Posted at 12:46h, 22 July9.30am
Mark H
Chris H (trial)
Alex C 21:40 Rex / 2.5kg
Crystal 27:18 mod @16
Marcel
Jono 20:48 Rex / 15 mu
Julie L 27 mod
Will 19:34 sc
Glen B 30:26 rx / 28.75kg
John K 25:25 mod
Phantom
Ali M 26:20 mod
Beth 20:34 mod
Alesya
Dave C 23:38 rx
Oz 18:30 rx+ / 10 mu rx+ (+10kg)
Ak 19:19 rx
Jim 19:39 rx @32kg / A-120, B- 19 rx+ (+10kg)
chakkerz
Posted at 12:53h, 22 July100-80-60-40-20 Squats and Situps – 28:33
… still planning on making the evening class, but I haven’t heard from the tradie that might fix my dryer …
Jim King
Posted at 21:50h, 22 JulyHair dryer?
Jim King
Posted at 21:37h, 22 July4pm
Damo I 25:10 mod 6rnds @20
Kyle 28:30 mod @24
Dave M 29:55 mod @20
JC 26:10 rx
Reece K 20:54 rx
Eleni 21:30 (8 x 10’s)
Maddie 29:04 rx
Mark RP 21:14 rx / 15:08 rx “Zoe”
Rob G intro
Chakkerz 32:40 mod
Ash M 29:54 mod @24
Ali A 23:30
Damo C 23:10
5pm
Lans 18:30 rx
Jane C 29:02 mod
Rob C
Mad Dog
Jerro 15:50 rx
Tracey M 21:38 mod
Jesse A
Andrew D
Netty 18:25 mod – A bigupyourself to Netty. Feet and hands on plates so that she had enough clearance for the baby belly to do Rxd pushups, which were all perfect. Awesome to watch.
Arnie
Mullo 24:50 mod
Belinda S 16:50 mod
Krusher
Beast 12:22 rx
Josh A 28:11 mod @20
Chris V 22:50 @20 / 40kg
Julie S 22:32 mod
Patrina
Camo 16:57 rx
6pm
Grant E
RV 16:10 mod
Tim S 19:47 rx / A- 100kg, B- 4:20 rx
Naomi H 20:21 @16
Bec C 20:50 @16
Grace 26:50 @8
Kate P 21:46 rx
Paige 19:48 rx
K* 25:50 rx
Killer 21:03 rx
Susan P
Pam O 36:40 mod
Shelly 28:36
Laura
Celia 15:42 mod / jpu
Jan
Sam H2 19:12 mod @20 / 30kg
Laz 26:01 @20
JB 25:40 rx / 65kg
Scharfty 16:40 rx
Chooky 22:25
Tanielle 22:52
Jury 24:13 / 55kg
Smithy 17:36 mod / skinny purple
Jad 24:45 mod @20
Leighton
Julian
Open Gym
Foxy 12:00 / 13:50 rx “Zoe”
Other people did stuff too