Monday, 22/07/13

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

No Comments
  • chakkerz
    Posted at 19:22h, 21 July

    … did the colour scheme just change?

    • Jim King
      Posted at 19:26h, 21 July

      No, the sidebar changed in appearance with the new comment there. Maybe that’s it.

  • Paul E.
    Posted at 21:01h, 21 July

    OMG Jimmy
    Do you hate Mondays or just us?
    That’s a big start to the week.

  • Sarah LJ
    Posted at 06:38h, 22 July

    WOD – 23.50 (12kg)

  • Jim King
    Posted at 08:56h, 22 July

    5am
    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 July

    CF-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 July

    30.22 rx / 40kg (plates held between knees)

  • Jim King
    Posted at 12:46h, 22 July

    9.30am
    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 July

    100-80-60-40-20 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 21:37h, 22 July

    4pm
    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

Post A Comment
JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.