Saturday, 14/09/13

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

Julian

No Comments
  • Jim King
    Posted at 12:29h, 14 September

    A) 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 September

    B) “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 September

    CrossFit 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

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