13 Sep Saturday, 14/09/13
MOBILITY
6.45-7.30am
7.30-8.15am
WEIGHTLIFTING
9.30-10.30am
WOD
A)
AMRAP in 25 minutes:
7 Burpee Box Jumps (24/20″)
11 Thrusters (40/30kg)
14 KB Power Cleans (24/16kg)
B)
AMRAP in 25 minutes:
“Tom”
7 Muscle-Ups
11 Thrusters (70/47.5kg)
14 Toes-to-Bar
Julian
Jim King
Posted at 12:29h, 14 SeptemberA) Modified or Scaled
Rob G 6 @30,16
Graham 5 @30,16
Sammy H 5+1 thr @40
Stef P 4 @20,12
Mullo 5+18 reps @30,20
Bel 6+8 reps
Pav 4 @50,20
John K 5 @35,16
Damo I 5+15 reps @30,20
James K 5+1 thr @40,16
Sue O 5+21
Marc G
Naomi H 7+9 reps @25
Bec C 7+25 reps @25
Danni S 6+7
Deb J 5+4 @20,12
Eleni 6 @13,8
Susan S 6 @15,12
Megan
Killer 5+9 @15kg DB, 24″
Paige 5+3 @15kg DB, 24″
Rob C
Jury 5+4
Jan
Peter D
Sarah L
Celia 3+9 thr
TK 4+11 thr (15 mins)
Bridgette 5+10 @20,12
Felix
Smithy 5+3 @40
Jodie S 5+5 @15,16
Loan 7 @15,12
Dani B 6+10 reps @25,12
Lana
Robyn 3+3 the @15,12/8
A) RX
Kate L 5+10
Dave C 5+18 reps
Benny 6
Cam J 6+1
Kyle 6+7
Kate P 6+9
Niall 6+14 reps
Sharelle 6+11 thr
Jim King
Posted at 12:37h, 14 SeptemberB) “Tom” Scaled or Modified
Jono 3
Reece K 2+11 t2b
Sam T – Sam’s party mix. Next time everyone’s invited.
Foxy 3+1 t2b (m-u,50kg)
Jason V 6 @40
Samson 5+2 snatch (subbed 50kg snatch for the)
B) “Tom” Rx
Trent 2+1 thr
TK 3+1 thr
Jim 4+3 thr
Jo Genders
Posted at 15:32h, 14 SeptemberCrossFit Rockhampton
1 RM snatch
G4C: 50kg (2 reps) – PR
K-Lobb: 37.5kg
1 RM C&J
G4C: 67.5kg
K-Lobb: 57.5kg
(no weight plates left, so arrested development at our current 1RM)
Then, with a continuous running clock: 4 mins DUs; 3 mins box jumps (20″); 2 mins push ups; 1 min burpees
G4C: 248 rx
K-Lobb: 225 rx